BLOATING

Bloating is when your belly feels swollen after eating. It is usually caused by excess gas production or disturbances in the movement of the muscles of the digestive system. Bloating can often cause pain, discomfort and a "stuffed" feeling. It can also make your stomach look bigger

What the ‘F’ is FODMAP?

The acronym stands for — and heads-up, it’s a mouthful — fermentable oligosaccharides, disaccharides, monosaccharides and polyols, which are present in everything from classic gut offenders, like dairy and bread, to healthy favourites, like avo, cashews and coconut water.

FODMAPs may cause digestive discomfort IBS (Irritable Bowel Syndrome) and are short chain carbohydrates that are poorly absorbed in the small intestine. Most FODMAPs are naturally present in food and the human diet, but the polyols (a group of low-digestible carbohydrates) are added artificially in commercially-prepared foods and beverages.

These types of carbs are FODMAPs:

Fructose: Fruits, honey, high-fructose corn syrup, agave

Lactose: Dairy

Fructans: Wheat, onions, garlic

Galactans: Legumes, such as beans, lentils, and soybeans

Polyols: Sugar alcohols and fruits that have pits or seeds, such as apples, avocados, cherries, figs, peaches, or plums

THESE foods could be the CULPRIT!!

Vegetables: Asparagus, artichokes, onions, leeks, garlic, beans, lentils, chickpeas, sugar snap peas, beets, cabbage, celery, corn, avocado, cauliflower, mushrooms, Brussels sprouts, fennel, okra, peas, shallot, radicchio

Fruits: Apples, pears, mango, watermelon, nectarines, peaches, plums, cherries,

Dairy: Cow’s milk, yogurt, soft cheese, cream, ice cream

Grains: Rye, wheat, semolina, couscous, bulgur

Nuts: Cashews, pistachios

Condiments: Honey, agave, relish, jam, tahini, tzatziki dip, hummus

Food additives: Inulin, artificial sweeteners, high-fructose corn syrup

Low-FODMAP foods include:

Almond,

coconut, rice, and soy milks

Bananas

Bell peppers

Blueberries

Carrots

Cucumbers

Grapes

Oats

Potatoes

Quinoa

Rice

Spinach, kale, and other leafy greens

Tangerines

Tomatoes