How to relieve gas and bloated gut

Eating disorders, tiredness and stress increase the appearance of flatulence, digestive discomfort and inflammation of the belly. However, there are foods that, due to their special characteristics, can contribute to this problem.

To know how we can alleviate these discomforts through food, we attend to the foods that advise and advise against the so-called diet FODMAP. It is useful in cases of irritable bowel, irritable bowel syndrome, Crohn's disease, ulcerative colitis and other intestinal discomforts, according to the conclusions that are drawn from research that were made public in 2005, but whose effects are still being studied, so this type of diet should be supervised by a specialist to avoid nutritional deficiencies.

To understand what it is we pay attention to acronyms FODMAP, which refer to oligosaccharides, disaccharides, monosaccharides and fermentable polyols (in English, Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols), which are short chain carbohydrates and alcohols that in the case of some people can reach the large intestine without digesting and be a breeding ground for bacteria, causing gas, inflammation and abdominal pain or even diarrhea.


Video:Foods that help you get a flat stomach

Thus, according to these investigations, these are the foods in which we can find FODMAP compounds:

The foods that give more gases

  • – Legumes (white and black beans, peas, chickpeas and lentils).
  • – Dairy products, especially milk (goat, sheep and cow) and derivatives such as yogurt, cream, cottage cheese and soft cheeses, butter.
  • – Processed meats (hamburgers, sausages, sausages).
  • – Soy and its derivatives.
  • – Rye, wheat, whole grain products, spelled and amaranth.
  • – Onions and garlic.
  • – Broccoli, cauliflower, cabbage, brussels sprouts, cauliflower, mushrooms, red pepper, fennel, asparagus, artichoke, beet, mushrooms, endive, leek …
  • – Honey, corn syrup, agave.
  • – Commercial sauces type barbecue or ketchup.
  • – Fruits: Apple, pear, plum, prune, lychee, mango, persimmon, blackberry, custard apple, cherry, date, raspberries, apricot, nectarine, breva, peach and watermelon.
  • – Avocado.
  • – Nuts such as almond, cashew, hazelnut, chestnut, walnut, pine nut, pistachio.
  • – Light foods and sweeteners that contain sorbitol, xylitol, maltilol and mannitol.
  • – Alcoholic beverages, especially rum, beer and sweet wine.
  • – Soft drinks.

On the other hand, foods low in FODMAP, that is, those that would not cause these discomforts are:

Foods that give less gas

  • – Raw meat.
  • – Fish.
  • – Egg.
  • – Rice, oats, quinoa, buckwheat, sorghum, tapioca, millet, corn.
  • – Bread.
  • – Sweet potato, potato and cassava.
  • – Cured and dried cheeses (but controlling quantities), mozzarella, lactose-free milk.
  • – Vegetable drinks (rice, hazelnut, oatmeal, almond).
  • – Vegetables: celery, chard, chicory, cabbage, eggplant, zucchini, squash, thistle, endive, spinach, green beans, lettuce, turnip, cucumber, green pepper, tomato, carrots and radish.
  • – Fruits: coconut, strawberries, guava, blueberries, redcurrant, pomegranate, fig, clementine, kiwi, lemon, lime, tangerine, quince, loquat, banana, grapefruit, papaya, passion fruit, pineapple, orange and grapes.

Importantly, the effect of FODMAP on the intestine is still being studied and the wide variety of cases requires Professional advice.


– How to eliminate intestinal gas and avoid swollen gut

– The 17 foods that produce the most gases

– Do you have gas only at night or at all hours?

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