Hi Reader,

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While everyone experiences occasional bloating, those with IBS are often more sensitive to certain foods that ferment in the gut, leading to discomfort. In this issue, we’ll break down common triggers, why they cause bloating, and swaps that may help you feel lighter.

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Why IBS Causes Bloating

Bloating in IBS is often tied to how your body processes certain carbohydrates called FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). These carbs are poorly absorbed in the small intestine, and when they reach the large intestine, gut bacteria ferment them, producing gas.

For people with IBS, this fermentation can cause abdominal pain, visible swelling, and uncomfortable fullness.

Common Food Triggers

Some high-FODMAP foods are also well-known bloating culprits, such as:

● Onions and garlic (fructans)

● Apples, pears, and watermelon (excess fructose)

● Beans and lentils (galactooligosaccharides)

● Wheat-based breads and pasta (fructans)

● Dairy products like milk or soft cheeses (lactose)

● Sweeteners like sorbitol and xylitol (polyols)

Smarter Swaps for Less Bloating

Small, intentional swaps can make a big difference, try these for comfort:

● Garlic → garlic-infused olive oil

● Onion → scallion greens or chives

● Milk → lactose-free milk or almond milk

● Wheat bread → sourdough or certified gluten-free bread

● Apples/pears → strawberries, kiwi, or citrus fruits

These swaps keep flavor in your meal while reducing fermentable carbs that can trigger bloating.

Lifestyle Habits that Can Help

Beyond food, how you eat matters! Eating smaller meals more frequently can ease pressure on your gut. Staying hydrated supports digestion and reduces constipation-related bloating. Gentle movement after meals, like a short walk, can also help gas pass through more comfortably.

Managing IBS-related bloating takes some experimentation and patience, but you’re not alone. Pay attention to your body’s signals. Give these tips a try to see if you find some relief.

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In good health,

Cari