Swollen belly? Check out the list of 15 foods to avoid.

The feeling of a bloated belly is quite uncomfortable. Among the causes of the problem is the consumption of foods called FODMAPs – acronym for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. These foods have short-chain carbohydrates that are slowly absorbed or undigested in the small intestine, which ends up causing this particular part of the body to bloat.

A diet low in FODMAP foods, on the other hand, reduces symptoms of irritable bowel syndrome and other gastrointestinal conditions, studies show. “FODMAPs can ferment inside the gut and draw water into the digestive tract, causing bloating. Not everyone is sensitive to FODMAPs, but if you experience constant bloating, it may be a good idea to limit the amount of foods of this type.


One way to alleviate discomfort is to replace foods with sugars that are high in FODMAPs with ones that are low. They help to slow down fermentation in the gut, reducing digestive stress and bloating. See some options:

Foods to reduce bloating:

  • blackberries;
  • Rice;
  • Oat;
  • Banana;
  • Potatoes;
  • Carrots;
  • Spinach;
  • almond milk;
  • cucumbers;
  • Bell peppers;
  • Quinoa;
  • Tomatoes;
  • Grape.

Foods that should be avoided:

  • Avocado;
  • artichokes;
  • Garlic;
  • Cashew nut;
  • onions;
  • mushrooms;
  • Cauliflower;
  • apricots;
  • beans;
  • Dry fruits;
  • milk with lactose;
  • Apples;
  • Honey;
  • Pistachio;
  • Wheat.

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