What you’re not digesting: FODMAP
Fermentable oligosaccharides, disaccharides, monosaccharides and polyols
A group of short-chain carbohydrates that aren’t digested, but fermented by gut bacteria in the large intestine. While FODMAPs are a source of fuel for those without intolerances, they can cause gas and bloating in others.
Which foods cause bloating?
Cruciferous veggies
Broccoli, cabbage, cauliflower, kale, and more. High in Vitamins A & K but also in fiber and raffinose, a trisaccharide composed of galactose, glucose, and fructose, making it high in FODMAPs.
Cereal grains
Barley, rye and wheat -- all high in gluten, causing those with wheat sensitivities to experience bloating and discomfort.
Legumes
Beans and lentils, both high in FODMAPs, making them hardest to digest. The solution: soak for a long period of time before cooking & opt for beans that are easier on the digestive system, like black beans or pinto beans.
Beer
Got a “beer belly”? A combination of barley and wheat as well as carbon dioxide make your favorite drink difficult to digest, causing bloating and excess gas.
Onions and garlic
An important addition to every meal, these favorites contain fructans, a compound known to cause bloating and gas.
Apples
For those sensitive to foods high in FODMAPs, apples can cause bloating and abdominal discomfort. The culprit: the polyols and fructose found inside the apple.
Carbonated drinks
Full of carbon dioxide, soda and sparkling water cause uncomfortable bloating and cramping. The gas ends up in your gut, making it painful to digest.
Dairy products
Some people lack the necessary enzymes to break down lactose, the simple sugars found in dairy products. People with lactose intolerance experience a build-up of gas in the intestinal tract, triggering that tell-tale discomfort and bloating.
Sugar alcohols
Sugar alcohols are carbohydrates that are sweet like regular sugar, but not fully digested by the body. Often found in low-sugar and no-sugar foods, sugar alcohols are fermented in the large intestine, which can cause bloating and discomfort.
