Gluten or FODMAP: What’s To Blame for the Bloat?

Millions of people live with daily stomach discomfort, including gas and bloating. Some have an official diagnosis of Irritable Bowel Syndrome (IBS) and others have adopted gluten-free diets in an effort to eliminate their distress. However, for those who do not get full relief after adopting gluten-free diets, avoiding foods causing gas or using over-the-counter or prescription medications, other alternatives are worth exploring for natural symptom relief.

FODMAPs: What They Are 

FODMAPs is an acronym to describe a group of dietary components. FODMAPs stands for the following: Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. The “fermentable” part of the acronym is thought to be responsible for intestinal distress, including gas and bloating. Just as yeast causes bread to rise, certain foods can ferment in the stomach, causing bubbling and swelling in the digestive tract. Some examples of foods containing these compounds includes:

  • High-fructose corn syrup
  • Cashews, beans, lentils and soy products
  • Foods containing gluten, such as wheat and barley
  • Apples, peaches and pears
  • Cauliflower, broccoli, garlic and onions
  • Honey and sugar alcohols


A low FODMAP diet is designed to reduce the amount of water pulled into the intestines, which creates an environment for the foods to ferment. Like many foods causing gas, the foods in a high FODMAP diet are believed to cause bloating, gas and intestinal discomfort. Foods high in fructans, fructose, lactose, galactans and polyols are all more likely to cause these symptoms. Additionally, foods that are high in fiber are often also foods causing gas because they are more difficult for the body to digest and can contribute to discomfort. Avoiding these foods can be challenging, but online guides are available that explain which foods to avoid and which foods can be eaten instead. Research has shown that following a low FODMAP diet may be beneficial for sufferers of irritable bowel syndrome and other similar digestive complaints.

Other Sources of Relief

Diet is an essential component of digestive health and cannot be overlooked. Educate yourself on how to prevent gas and bloating. Consult your health care professional for advice on eliminating trigger foods. Request a nutrition consult and learn how to follow a low FODMAP diet. You may enjoy a significant amount of relief. However, for breakthrough discomfort, you may wish to consider adding a natural alternative such as CharcoCaps. Unlike mainstream over-the-counter products containing simethicone, CharcoCaps contain natural activated charcoal, which works in harmony with your body. With proper attention to your diet and supplements, you can experience health and comfort again.

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