Updated: Sep 21, 2020
Bloating Diet & Lifestyle Changes
Lifestyle adjustments such as a low FODMAP diet, supplements, natural remedies, and regular exercise can all help to moderate and prevent bloating.
In gut-typical people, FODMAPs are absorbed through the lining of the small intestine. In those with IBS, unabsorbed FODMAPs move to the large intestine, draw fluid and then become fermented by gut bacteria. This process creates gas and causes bloating.
Substituting high FODMAPs with a low FODMAP diet can significantly reduce bloating.
Examples of high FODMAP foods include wheat, artificial sweeteners, certain fruits, garlic, onions, mushrooms, legumes, dairy, and honey. Cutting back high FODMAP foods has been clinically proven to lessen or alleviate symptoms in up to 75% of those with IBS.
If you want to follow a low FODMAP diet, consult a dietitian that specializes in that diet. They can help ensure that you're getting enough nutrients since you'll be eliminating or cutting back important food groups. You’ll want to closely monitor your symptoms to figure out which foods you can tolerate.