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Time to read 3 min
Bloating and gas aren't just uncomfortable; they can be frustrating when they happen every single day.
For many people, the cause is food.
Fermentable carbohydrates that your small intestine has a hard time processing, called FODMAPs.
A low-FODMAP diet is a structured way to remove these triggers to improve your ability to digest food while reducing the chances of bloating and gas.
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The Low-FODMAP diet was developed by researchers at Monash University.
The original use was for people with Irritable Bowl Syndrome (IBS), but it can be used by people with other symptoms as well.
FODMAP stands for:
These are the types of carbs that your gut has a hard time absorbing.
By reducing high-FODMAP foods, your digestive system gets a break from fermentable carbs that trigger gas and bloating.
Many see improvement in just 2-6 weeks.
1. Elimination (2-6 weeks)
2. Reintroduction (6-8 weeks)
3. Personalization
Foods to Avoid
Foods to Eat
For the best results with a Low-FODMAP Diet, track your symptoms in a food diary.
Connect specific foods to flare-ups, check ingredient labels carefully, and keep your meals balanced.
The goal isn't to cut everything out forever, but to find your personal triggers so you can eat what doesn't trigger you.
With Claisen, you can skip the gambling of random medications or quick over-the-counter fixes.
Get a tailored, science-backed guidance to address the root cause of your bloating and gas.
You might not even need a medication!
The Low-FODMAP diet can significantly reduce bloating and gas.
It works by removing fermentable carbs that feed gut bacteria.
The process has three stages: elimination, reintroduction, and personalization.
Always work toward a balanced, sustainable eating plan.
Walk for 5–10 minutes after eating to ease bloating and aid digestion.
If symptoms last over 2 weeks or happen often, talk to a doctor.
Yes. A Low-FODMAP Diet limits fermentable carbs that feed gut bacteria and produce gas. By cutting these out in the elimination phase, many people notice a significant drop in gas within just a couple of weeks.
While it varies by person, onions and garlic are among the most common triggers. During a Low-FODMAP Diet, these are eliminated early on because they’re high in fructans, a type of FODMAP that’s notorious for causing bloating and gas.
Stage 1 is the elimination phase of a Low-FODMAP Diet. This is when you completely avoid high-FODMAP foods for 2–6 weeks to give your gut a break and see if your symptoms improve.
Not exactly. A Low-FODMAP Diet doesn’t “reset” your gut, but it can help restore balance by reducing the foods that cause excess fermentation, giving your digestive system a calmer environment to work in.
Regular Greek yogurt is often lower in lactose than standard yogurt, which makes it more friendly for a Low-FODMAP Diet — but only in small servings and if you tolerate dairy well.
Some traditional sourdough breads, especially those made with spelt or rye and fermented slowly, can be suitable for a Low-FODMAP Diet in moderation. Always check ingredients and portion sizes.
Claisen Inc. is the world's leading telehealth platform for gastrointestinal conditions. We provide patients with personalized solutions for heartburn and bloating treatment, tailored to their unique needs and lifestyle.
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