• Dr. Corina Kibsey

Foods you didn't realize are giving you gas


If I ask you which foods make you gassy, I’d bet you’re going to mention foods like beans or dairy products. These are definite culprits in the gas-forming game.


But there are many others you may not have realized are giving you gas. Like watermelon! Yes, you read that right. Watermelon can give you gas. Read on to find out why.


What’s a FODMAP, anyway?


FODMAP is an acronym:


Fermentable

Oligosaccharides

Disaccharides

Monosaccharides

And

Polyols


So that’s a bunch of long, confusing words. What do they actually mean? Oligosaccharides, disaccharides, monosaccharides and polyols are types of carbohydrates. We’ll talk about where you get these carbs in the diet in a moment.


As for the fermentable part, these are carbs that are easily fermented in the gut. And what’s the end product of fermentation? Gas.


Oligosaccharides


There are two main types of oligosaccharides that can cause gas: fructo-oligosaccharides (FOS) and galacto-oligosaccharides (GOS). FOS is present in onions, garlic, and gluten. GOS is in legumes/pulses.


Disaccharides


The main disaccharide to look out for is lactose. This is present in dairy products such as milk, yogurt, ice cream, and cheeses.


Monosaccharides


The monosaccharide that tends to trigger IBS the most is fructose. Fructose is present in honey, apples, and high fructose corn syrups.


Polyols


Polyols include sorbitol and mannitol. You’ll mostly see these used as artificial sweeteners in certain food products such as sugar-free chewing gum.


Which foods should I avoid?


The following foods are high in FODMAPs and can lead to increased gas.


Vegetables

· Asparagus

· Artichokes

· Onions and onion salts

· Garlic and garlic salts

· Leeks

· Beets

· Cabbage

· Celery


Fruits

· Apples

· Pears

· Mango

· Watermelon

· Nectarines

· Peaches

· Plums


Dairy

· Any dairy that contains lactose


Protein

· Beans

· Chickpeas

· Lentils


Grains

· Wheat

· Barley

· Rye


Nuts and seeds

· Cashews

· Pistachios


Which foods are low in FODMAP?


The following foods are low in FODMAPs and are unlikely to make you gassy.


Vegetables

· Alfalfa

· Bean sprouts

· Green beans

· Bok choy

· Bell peppers

· Carrots

· Chives

· Fresh herbs

· Cucumber

· Lettuce

· Tomato

· Zucchini


Fruits

· Banana

· Orange

· Grapes


Dairy

· Lactose-free dairy products


Protein

· Meat

· Fish

· Tofu

· Tempeh


Grains

· Rice

· Oats

· Quinoa

· Gluten-free foods


Nuts and seeds

· Almonds

· Pumpkin seeds


Do I have to cut high FODMAP foods out of my diet forever?


The short answer here is no! In my naturopathic practice, I use a low-FODMAP diet as a type of elimination diet. I guide the patient through elimination and reintroduction of high FODMAP foods.


What’s the next step?


If you’re feeling gassy and bloated, a low FODMAP diet may be an option for you. If you’re interested in trying out a low FODMAP diet, hit “Contact” at the top of this page and book your appointment with Dr. Corina ND today.

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