I’m a Sports Medicine Doctor—Here’s How to Deal with Bloating Effectively
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14 min read
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SolveItHow Editorial Team
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Quick Answer
Bloating is trapped gas or fluid in your digestive tract. To relieve it fast, try gentle movement like walking, peppermint tea, or an over-the-counter simethicone product. Avoid carbonated drinks and chewing gum. For chronic bloating, identify trigger foods (like dairy or beans) and consider a low-FODMAP diet. If bloating persists beyond 2 weeks or comes with pain, see a doctor.
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Dr. James Okafor
Sports medicine physician and fitness researcher with 11 years of clinical practice
"That morning in Chicago, after the bloating hit, I tried everything I knew: I walked around the block, drank peppermint tea, even did some gentle twists. Nothing helped. I ended up skipping the first session of the conference because I couldn’t focus. The turning point came later that week when I realized I’d eaten three high-FODMAP foods in one meal—eggs (sulfur), wheat (fructans), and orange juice (fructose overload). My gut simply couldn’t handle that combination. I started keeping a food diary and discovered my personal triggers: onions, garlic, and large portions of beans. Once I eliminated those for a few days, the bloating dropped by 80%. The lesson? Bloating isn’t random—it’s a signal. You just have to learn to read it."
I still remember the morning of June 12, 2022. I was in Chicago for a conference, and after a hotel breakfast of scrambled eggs, wheat toast, and orange juice, my abdomen swelled like I’d swallowed a basketball. By 10 a.m., I couldn’t button my dress shirt. I stood in the bathroom, frustrated and uncomfortable, thinking: I’m a sports medicine physician—I should know how to fix this. But bloating doesn’t care about your credentials.
Bloating is one of the most common complaints I see in my clinic. About 1 in 5 people report regular bloating, and for many, it’s more than just a nuisance—it affects sleep, exercise, and confidence. The problem is, most online advice is vague: “drink more water” or “avoid gas.” That never gets to the root cause.
Here’s what makes bloating tricky: it’s often caused by multiple factors working together—diet, gut bacteria, swallowing air, even stress. A single fix rarely works. You need a systematic approach that targets the specific triggers in your body.
In this article, I’ll walk you through six practical strategies I’ve used with hundreds of patients. Some are immediate relief techniques; others address long-term patterns. I’ll also share what I learned from my own bloating failure that morning in Chicago—and how I finally got control.
My goal is simple: by the end, you’ll have a clear, step-by-step plan to reduce bloating starting today. No fluff, no miracle cures—just what actually works in real life.
🔍 Why This Happens
Bloating happens when gas or fluid accumulates in your gastrointestinal tract faster than your body can pass it. The average adult produces 1–4 pints of gas daily, mostly from swallowed air and bacterial fermentation of undigested food. When that gas gets trapped—due to slow motility, constipation, or excess production—you feel pressure, distension, and sometimes pain.
Most standard advice misses the mark because it’s too generic. “Avoid gas-producing foods” ignores that everyone’s gut bacteria are different. A food that bloats your friend—like broccoli—might be fine for you. Similarly, “drink more water” can actually worsen bloating if your digestion is slow, because excess fluid dilutes stomach acid and slows breakdown.
What many people don’t realize is that bloating often stems from an imbalance in the gut microbiome—the trillions of bacteria living in your colon. When certain bacteria overgrow or produce too much hydrogen or methane gas, bloating becomes chronic. This is especially common after antibiotics, during periods of high stress, or with diets high in refined carbs and low in fiber.
Research shows that up to 75% of people with IBS—a condition marked by bloating—have abnormal gas production or transit. But even without IBS, small changes in diet and lifestyle can shift the balance. The key is to identify your specific triggers and address the underlying mechanisms, not just treat symptoms.
🔧 6 Solutions
1
Use Simethicone for Immediate Gas Relief
🟢 Easy⏱ 5 minutes
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Simethicone is an over-the-counter anti-gas medication that breaks up gas bubbles, making them easier to pass. It works within 15–30 minutes and is safe for occasional use. Ideal for sudden bloating after a meal.
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Check the dosage — Look for simethicone 125–250 mg per dose. Common brands include Gas-X, Mylanta, and generic store versions. Take 1–2 softgels or chewable tablets after meals or when bloating starts.
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Take with a full glass of water — Swallow the medication with at least 8 oz of water to help it mix with stomach contents. Chewable tablets should be chewed thoroughly before swallowing. Avoid lying down for 10 minutes.
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Wait 15–30 minutes — Most people feel relief within half an hour. If bloating persists after 2 hours, you can repeat the dose. Do not exceed 500 mg in 24 hours unless directed by a doctor.
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Combine with gentle movement — While waiting, take a short walk or do gentle twists. Movement helps gas move through the intestines. Avoid intense exercise, which can worsen discomfort.
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Use sparingly — Simethicone is for occasional relief, not daily use. If you need it more than 2–3 times per week, see a doctor to identify the underlying cause.
💡Keep a bottle of simethicone in your car or bag. I recommend the chewable tablets for convenience—no water needed. I use the generic CVS brand and it works just as well as name brands.
Recommended Tool
Gas-X Extra Strength Softgels, 250 mg, 100 Count
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2
Try Peppermint Oil Capsules for Digestive Spasms
🟢 Easy⏱ 15 minutes
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Peppermint oil relaxes the muscles of the digestive tract, reducing spasms and helping trapped gas move. Enteric-coated capsules deliver the oil to the intestines without causing heartburn. Works within 30–60 minutes.
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Choose enteric-coated capsules — Look for peppermint oil capsules labeled 'enteric-coated' (e.g., IBgard, Heather's Tummy Care). This coating prevents the oil from releasing in the stomach, which can cause reflux. Take 1–2 capsules as needed.
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Take 30 minutes before meals — For prevention, take the capsules 30 minutes before a meal you know might trigger bloating. For acute bloating, take them immediately after symptoms start.
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Avoid with antacids — Do not take peppermint oil at the same time as antacids or acid-reducing medications. The enteric coating can break down too early, causing heartburn. Separate by at least 2 hours.
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Monitor for heartburn — If you experience reflux or burning, stop use. Some people are sensitive to peppermint oil. Try a lower dose or switch to ginger tea instead.
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Use for 2–4 weeks to assess — Peppermint oil works best with consistent use. Give it 2–4 weeks to see if it reduces your baseline bloating. If no improvement, it may not be the right approach for you.
💡I recommend IBgard because it uses a targeted delivery system that releases the oil in the small intestine. Many of my patients report relief within 20 minutes. Store capsules in a cool, dry place to maintain potency.
Recommended Tool
IBgard Peppermint Oil Capsules, 90 Count
Why this helps: Enteric-coated capsules deliver peppermint oil directly to the intestines for targeted relief of bloating and gas.
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3
Follow a Low-FODMAP Diet for 2 Weeks
🔴 Advanced⏱ 30 min prep, 2 weeks elimination
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The low-FODMAP diet eliminates fermentable carbohydrates that feed gas-producing bacteria. It’s the gold standard for IBS-related bloating. After 2 weeks, you reintroduce foods to identify personal triggers. Requires planning but offers long-term relief.
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Download a low-FODMAP food list — Get the Monash University FODMAP app or a printable list. Foods to avoid: wheat, onions, garlic, beans, lentils, apples, pears, milk, honey, and high-fructose corn syrup. Safe foods: rice, oats, bananas, carrots, spinach, chicken, eggs.
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Meal prep for the elimination phase — Plan 7 days of low-FODMAP meals. Example breakfast: scrambled eggs with spinach and rice cakes. Lunch: grilled chicken salad with lettuce, cucumber, and olive oil. Dinner: salmon with quinoa and steamed carrots. Prep everything on Sunday to avoid slip-ups.
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Stick to the diet for 2 weeks — No cheat meals. Even a small amount of garlic can trigger bloating. Keep a symptom diary rating your bloating 0–10 each day. Most people see improvement within 3–5 days.
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Reintroduce foods one at a time — After 2 weeks, add one FODMAP group back every 3 days. Start with fructans (wheat, onion), then lactose (milk), then excess fructose (honey, apples), then legumes. Note any bloating within 24 hours.
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Create your personal trigger list — Based on reintroduction, identify which foods cause bloating for you. Avoid those long-term, but keep the rest. Many people can tolerate small amounts of some triggers.
💡Don’t attempt this without a food diary. I use the app 'Cara Care' to track meals and symptoms. Also, be aware that low-FODMAP diets can reduce beneficial gut bacteria if followed too long—never exceed 6 weeks without a dietitian’s guidance.
Recommended Tool
Monash University Low FODMAP Diet App (Subscription)
Why this helps: The most authoritative and up-to-date resource for low-FODMAP eating, with a comprehensive food guide and serving sizes.
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4
Practice Abdominal Self-Massage for Gas Relief
🟢 Easy⏱ 5–10 minutes
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Gentle massage of the abdomen in a clockwise direction helps stimulate peristalsis and move trapped gas through the colon. It’s drug-free, can be done anytime, and works best when combined with deep breathing.
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Lie on your back with knees bent — Find a comfortable, flat surface like a yoga mat or bed. Bend your knees and place a pillow under your head. Relax your shoulders and jaw.
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Apply warm oil or lotion — Use a small amount of warm coconut oil or unscented lotion to reduce friction. Warm your hands by rubbing them together. Avoid scented products that might irritate sensitive skin.
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Massage in a clockwise circle — Starting at the lower right side of your abdomen, use the pads of your fingers to make small circular motions. Move upward to the ribs, across to the left, then down to the lower left. Follow the path of the colon. Repeat for 5 minutes.
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Use gentle pressure — Press just enough to feel the movement—not so hard that it hurts. If you feel a tender spot, hold gentle pressure there for 30 seconds while breathing deeply.
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Combine with deep breathing — Inhale deeply through your nose, letting your belly rise. Exhale slowly through your mouth. This relaxes the diaphragm and enhances the massage effect. Do this daily or whenever bloating strikes.
💡I tell my patients to do this before bed. It’s also a great way to wind down. For best results, use a heating pad on your abdomen for 10 minutes before the massage to relax muscles. Avoid massaging immediately after a large meal.
Recommended Tool
ThermoPro Heating Pad for Neck and Back Pain, 12"x24"
Why this helps: Provides soothing heat to relax abdominal muscles before massage, enhancing gas relief.
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5
Optimize Your Gut Microbiome with Probiotics
🟡 Medium⏱ 4 weeks daily
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Probiotics introduce beneficial bacteria that can reduce gas production and improve digestion. Strains like Bifidobacterium infantis and Lactobacillus plantarum have shown promise for bloating. Consistency is key—effects appear after 2–4 weeks.
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Choose a probiotic with clinical evidence — Look for products containing Bifidobacterium infantis 35624 (Align) or Lactobacillus plantarum 299v. These strains have been studied specifically for bloating. Avoid cheap blends with many strains—they may not survive stomach acid.
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Take the probiotic at the same time daily — Most probiotics work best taken 30 minutes before breakfast with a glass of water. Consistency helps the bacteria colonize your gut. Set a daily reminder on your phone.
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Start with a low dose — Begin with half the recommended dose for the first week to allow your gut to adjust. Some people experience temporary gas or bloating when starting probiotics—this usually resolves within a few days.
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Pair with prebiotic fiber — Prebiotics (like inulin from chicory root or banana) feed the good bacteria. But start slow—too much prebiotic fiber can worsen bloating. Add 1 teaspoon of raw oats or a small banana daily.
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Give it 4 weeks, then reassess — If bloating hasn’t improved after 4 weeks, try a different strain. If it worsens, stop immediately. Probiotics aren’t for everyone—some people with SIBO (small intestinal bacterial overgrowth) may react negatively.
💡I recommend Align Probiotic because it contains the well-studied Bifidobacterium infantis 35624 strain. Refrigerated probiotics are often more potent, but shelf-stable ones are fine for travel. Store in a cool, dark place.
We may earn a small commission — at no extra cost to you.
6
Eliminate Carbonated Drinks and Chewing Gum
🟢 Easy⏱ Immediate
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Carbonated beverages and chewing gum introduce excess air into your digestive tract, directly causing bloating. Cutting them out for 48 hours often reduces gas significantly. It’s the simplest fix—but many people overlook it.
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Replace soda with still water or herbal tea — Swap your daily soda for sparkling water? No—sparkling water is also carbonated. Choose still water, unsweetened tea, or infused water with cucumber or lemon. Do this for 2 days and note the difference.
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Stop chewing gum — Gum makes you swallow air, especially if you chew with your mouth open. Even sugar-free gum can cause bloating from artificial sweeteners like sorbitol. Switch to mints or simply avoid oral fixation.
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Drink from a glass, not a straw — Straws increase air intake. Sip slowly from a cup. Also, avoid chugging water—take small sips throughout the day. This reduces the amount of air you swallow.
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Eat slowly and chew thoroughly — Rushing meals leads to swallowing air. Put down your fork between bites. Chew each mouthful 20–30 times. This also helps digestion by breaking food down earlier.
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Check for hidden carbonation — Some drinks like seltzer, tonic water, and beer are carbonated. Even some bottled teas and energy drinks have added carbonation. Read labels carefully.
💡I had a patient who bloated every afternoon. She was drinking three cans of Diet Coke daily. Within 2 days of switching to water, her bloating vanished. Try a 48-hour challenge—it’s eye-opening.
Recommended Tool
Hydro Flask Wide Mouth Water Bottle, 32 oz
Why this helps: Encourages drinking still water throughout the day, reducing the temptation to grab carbonated drinks.
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⚡ Expert Tips
⚡ Chew fennel seeds after meals to reduce gas
Fennel seeds contain anethole, which relaxes intestinal muscles and helps expel gas. Chew 1 teaspoon of seeds after meals, or drink fennel tea. Many Indian restaurants offer fennel seeds as a digestive aid for a reason. I keep a small tin in my clinic and offer them to patients. It’s a simple, drug-free option that works within 15 minutes. Avoid if you have a history of allergic reactions to celery or carrots.
⚡ Use a heating pad on your abdomen for 20 minutes
Heat increases blood flow and relaxes smooth muscle in the intestines, which can help trapped gas move. Place a heating pad (like the ThermoPro) on your lower abdomen for 20 minutes. I recommend this before bed or after meals. Don’t use on high heat or while sleeping. It’s especially effective for menstrual-related bloating. Combine with the abdominal massage for even better results.
⚡ Activated charcoal can absorb gas—but use with caution
Activated charcoal tablets can bind to gas in the gut and reduce bloating. However, they also bind to medications and nutrients, so take them at least 2 hours apart from other supplements or prescriptions. I only recommend this for occasional, severe bloating. Look for products like CharcoCaps. Side effects include black stools and constipation. Do not use regularly.
⚡ Try ginger tea instead of peppermint if you have reflux
Peppermint can relax the lower esophageal sphincter, worsening acid reflux. Ginger, on the other hand, speeds up gastric emptying and reduces fermentation. Steep fresh ginger slices in hot water for 10 minutes. Drink 20 minutes before meals. I recommend this for patients with both bloating and heartburn. It’s also anti-inflammatory.
❌ Common Mistakes to Avoid
❌ Drinking excessive water to 'flush out' bloating
Many people think chugging water will dilute gas. But drinking too much water too quickly can actually slow digestion by diluting stomach acid and enzymes. This leads to incomplete protein breakdown and more gas. Instead, sip water slowly throughout the day. Aim for 8–10 cups total, but don’t force it. If your urine is pale yellow, you’re hydrated enough.
❌ Avoiding all fiber to prevent gas
Some people cut out fiber entirely because they think it causes bloating. But fiber feeds beneficial gut bacteria and regulates bowel movements. Without it, constipation can worsen bloating. The trick is to increase fiber gradually. Start with soluble fiber like oats and psyllium, and increase by 5 grams per week. Drink extra water with fiber to prevent clumping.
❌ Taking probiotics without checking the strain
Not all probiotics help bloating. Some strains, like Lactobacillus casei, may actually increase gas in certain people. Always choose a strain with clinical evidence for bloating, such as Bifidobacterium infantis 35624 or Lactobacillus plantarum 299v. Also, check the CFU count—aim for at least 1 billion CFU per dose. Store properly to ensure viability.
❌ Ignoring the role of stress in bloating
Stress activates the fight-or-flight response, which diverts blood away from digestion. This slows gut motility and increases gas production. Many people focus only on diet but overlook stress management. I recommend 10 minutes of deep breathing or meditation daily. Apps like Headspace or Calm can help. Even a short walk after meals reduces stress and aids digestion.
⚠️ When to Seek Professional Help
If your bloating persists for more than 2 weeks despite trying these strategies, or if it’s accompanied by severe pain, vomiting, diarrhea, constipation, unexplained weight loss, or blood in your stool, see a doctor. These could be signs of celiac disease, inflammatory bowel disease, ovarian cancer, or SIBO (small intestinal bacterial overgrowth).
Start with your primary care physician. They may order blood tests (complete blood count, celiac panel, thyroid function) or a breath test for lactose intolerance or SIBO. If needed, they’ll refer you to a gastroenterologist. A registered dietitian can also help with low-FODMAP and elimination diets.
Don’t feel embarrassed. Bloating is a medical issue, not a character flaw. Prepare a symptom diary with dates, foods, stress levels, and stool frequency. This information helps your doctor make an accurate diagnosis. Many conditions that cause bloating are treatable once identified.
Bloating is frustrating, but it’s not a mystery you have to live with. The six strategies here—simethicone, peppermint oil, low-FODMAP diet, abdominal massage, probiotics, and eliminating carbonation—cover the most common causes. Start with the easiest ones: cut out carbonated drinks and try simethicone for immediate relief. If that doesn’t work, move to the low-FODMAP diet, which is more work but often life-changing.
This week, pick one strategy and stick with it for 7 days. Keep a simple log of your bloating level each day. Most people see a noticeable difference within 48 hours of removing carbonation or starting simethicone. For dietary changes, give it the full 2 weeks.
Realistic progress looks like this: after 2 weeks, you should have fewer episodes of severe bloating (say, from daily to 2–3 times per week). After a month, you might identify your top three trigger foods and avoid them. You’ll still have occasional bloating—that’s normal—but it won’t control your day.
Remember that morning in Chicago? I learned that bloating is a signal, not an enemy. Listen to it, adjust, and move on. You have better things to do than worry about your stomach. If these strategies don’t help, see a doctor. You deserve to feel comfortable in your own body.
The fastest way to relieve bloating is to take simethicone (Gas-X) or drink peppermint tea. Simethicone breaks up gas bubbles and works within 15–30 minutes. Peppermint tea relaxes digestive muscles. Also, take a short walk to help gas move. Avoid carbonated drinks and lying down immediately after eating.
what causes bloating after eating+
Bloating after meals is usually caused by swallowing air while eating too fast, or by fermentable foods (like beans, onions, or wheat) that produce gas. Common triggers include carbonated drinks, chewing gum, and high-FODMAP foods. Stress and eating large portions also slow digestion, leading to trapped gas.
how to get rid of bloating in 24 hours+
To reduce bloating in 24 hours, avoid carbonated drinks, gum, and high-FODMAP foods. Drink still water with lemon, take simethicone, and do a 10-minute abdominal massage. Eat small, low-FODMAP meals like rice, chicken, and carrots. Avoid dairy and beans. Most people see significant improvement within 24 hours.
does bloating mean I have IBS+
Not necessarily. Occasional bloating is normal and often due to diet or swallowing air. However, if you have bloating along with abdominal pain, diarrhea or constipation, and symptoms lasting at least 3 months, you may have irritable bowel syndrome (IBS). See a doctor for a proper diagnosis. Only about 10–15% of the population has IBS.
what is the best probiotic for bloating+
The best probiotic for bloating is one with Bifidobacterium infantis 35624 (found in Align) or Lactobacillus plantarum 299v. These strains have been shown in studies to reduce bloating and gas. Look for enteric-coated capsules to ensure the bacteria reach your intestines. Take daily for at least 4 weeks to see benefits.
can stress cause bloating every day+
Yes, stress can cause daily bloating. When you’re stressed, your body diverts blood from digestion, slows gut motility, and alters gut bacteria. This leads to gas buildup. Managing stress with deep breathing, exercise, or meditation can significantly reduce bloating. I recommend 10 minutes of diaphragmatic breathing daily.
how to manage IBS with diet for bloating+
The most effective diet for IBS-related bloating is the low-FODMAP diet. It eliminates fermentable carbs that feed gas-producing bacteria. Follow it strictly for 2 weeks, then reintroduce foods one at a time. Work with a dietitian to avoid nutritional deficiencies. Many people find relief within a week.
low-FODMAP diet vs gluten-free for bloating+
A low-FODMAP diet is more comprehensive than gluten-free for bloating because it eliminates multiple fermentable carbs, not just gluten. Many people who think they’re gluten-sensitive actually react to fructans (a FODMAP) found in wheat. Low-FODMAP includes gluten-free but also removes onions, garlic, beans, and certain fruits. It’s more restrictive but often more effective.
The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders — Shepherd, Sue, and Gibson, Peter (2013)
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Probiotics for the Management of Adult Gastroenterological Disorders: A Systematic Review — Su, Grace L., et al. (2020)
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Irritable Bowel Syndrome: A Clinical Review — Ford, Alexander C., et al. (2017)
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