Bloating, Gas, and Gut Discomfort

Have you ever felt bloated after a “healthy” meal, experienced cramping or unpredictable digestion, or struggled with persistent gut issues—even when you’re eating clean?

If that sounds familiar, you’re not alone. For many of our patients with IBS-like symptoms, the issue isn’t just what they’re eating—but how certain foods are digested in the gut. One major trigger? A group of fermentable carbohydrates called FODMAPs.

What Are FODMAPs?

FODMAPs are short-chain carbohydrates that are poorly absorbed in the small intestine. When they reach the colon, they’re fermented by gut bacteria, which creates gas, draws in water, and can lead to bloating, pain, and irregular bowel movements.

The term FODMAP stands for:

• Fermentable
• Oligosaccharides (e.g., fructans and galacto-oligosaccharides)
• Disaccharides (e.g., lactose)
• Monosaccharides (e.g., excess fructose)
• And
• Polyols (e.g., sorbitol, mannitol)
  
  

Common Symptoms of FODMAP Sensitivity

• Bloating or visible distention after meals
• Excessive gas
• Cramping or abdominal pain
• Constipation, diarrhea, or alternating bowel patterns
• Brain fog and fatigue (gut-brain connection!)
• Food fear or meal anxiety
  
  

These symptoms are often mistaken for IBS (Irritable Bowel Syndrome), but for many people, managing FODMAP intake can provide significant relief.

High-FODMAP Foods to Watch Out For

FODMAPs are found in many nutritious foods, which is why they can be tricky to identify without guidance. Here are common high-FODMAP culprits:

Vegetables

• Onions (especially raw)
• Garlic
• Cauliflower
• Broccoli (especially stems)
• Asparagus
• Brussels sprouts
  
  

Fruits

• Apples
• Pears
• Watermelon
• Mango
• Cherries
• Stone fruits (plums, nectarines, peaches)
  
  

Grains & Legumes

• Wheat, rye, and barley (especially in large amounts)
• Lentils
• Chickpeas
• Black beans
• Kidney beans
  
  

Dairy (lactose-containing)

• Milk (cow, goat, sheep)
• Soft cheeses (cream cheese, ricotta)
• Ice cream
• Yogurt (non-lactose-free)
  
  

🍬 Sweeteners & Additives

• High-fructose corn syrup
• Honey
• Sorbitol, mannitol, xylitol (found in sugar-free gum/candy)
  
  

Do I Need to Avoid All These Foods Forever?

Not at all. That’s the beauty of a low-FODMAP diet—it’s meant to be temporary and personalized.

Treatment Approach: How We Help

At Longevity Health Clinic, we guide patients through a 3-phase FODMAP process to reduce symptoms and uncover deeper gut issues:

Phase 1: Elimination

Temporarily reduce high-FODMAP foods for 2–6 weeks. This gives your gut time to calm down and helps reduce symptoms.

Phase 2: Reintroduction

We methodically reintroduce FODMAP categories (e.g., lactose, fructans, polyols) to identify your personal triggers. Everyone’s FODMAP tolerance is different.

Phase 3: Personalization

You’ll build a long-term, nutrient-rich diet that avoids your specific triggers while diversifying your gut microbiome and supporting overall health.

What Else Might Be Going On?

Sometimes, FODMAP sensitivity is a symptom—not the root cause. We often explore deeper issues like:

• SIBO (Small Intestinal Bacterial Overgrowth)
• Gut dysbiosis (imbalanced microbiome)
• Leaky gut
• Chronic stress or vagus nerve dysfunction
• Histamine intolerance (which often overlaps!)
  
  

We use advanced testing, nervous system support, and gut-healing protocols to address these root causes—so you’re not stuck on a restrictive diet forever.

Tips for Managing FODMAP Sensitivity

• ***Cook with garlic-infused oils (safe and flavorful!)
• Choose low-FODMAP fruits like kiwi, blueberries, and bananas
• Use lactose-free or plant-based milks (almond, macadamia)
• Keep a food and symptom journal to spot patterns
• Work with a practitioner—you don’t have to figure this out alone!

***The FODMAP compounds in garlic (mainly fructans) are water-soluble, but not fat-soluble. This means when garlic is infused into oil and then removed, the fructans don’t leach into the oil — leaving you with that delicious garlic flavor without the FODMAPs.

Tips for Low FODMAP Garlic Oil:

• Buy pre-made garlic-infused oils labeled "low FODMAP" to be safe.
• Or make your own: sauté crushed garlic cloves in olive oil over low heat for a few minutes, then remove the garlic before using or storing the oil.
• Do not eat the garlic pieces — only use the oil itself.

You Deserve a Calm, Happy Gut

If you’re tired of bloating, unpredictable digestion, and the feeling that food is working against you—know that there’s a path forward. The low-FODMAP approach, when done correctly, can be a game-changer.