Rye and barley are also rich in FODMAP. Refined barley is ok to eat. You can also eat other grains like buckwheat, brown rice, and oats.
4. Dairy products.
Milk, yogurt, butter, cheese, and cream are all dairy products and are excellent sources of calcium and proteins.
Dairy products contain lactose sugar, and a study showed that around 75% of people have a degree of lactose intolerance.
People with Bloating and IBS usually are super sensitive to dairy products.
But
Yogurt is the most tolerated type of dairy product. You can test with yogurt; if it causes bloating, then stop it.
5. Sugar alcoholsoandobeer
Xylitol, mannitol, and sorbitol are commonly used low-calorie sweeteners in many processed foods.
Also, sugar alcoholsoare present in gum and mints, and also it is used as a sweetener in people with diabetes.
If you over-consume sober alcoholo, it may worsen your IBS bloating
The same also goes with beer over drinking.
6. Onions and garlic
Onion and garlic have sulfur-containing compounds and fructans (a FODMAP sugar).
Instead, you can use turmeric, basil, cilantro, cumin, parsley, and rosemary to flavor your diet
7. cruciferous vegetables
Cauliflower Cabbage Broccoli and bok choy are excessively gas-producing foods.
Due to their high fiber content and presence of sulfur compounds may worsen your bloating With IBS.
8. Carbonated drinks
Carbonated drinks contain high amounts of carbon dioxide, a gas. Hence, they are a prevalent source of bloating.
Some of the gas gets trapped in your digestive system, which can cause uncomfortable bloating and even cramping.
Avoid any carbonated beverages if you have bloating with IBS.
9. Bean and lentils
Beans and lentils contain high amounts of fibers.
Despite their nutritional value, the fibers in beans and lentils become fermented and result in lots of gas in your intestine.
Soaking and sprouting beans and lentils before eating them greatly reduce the gas produced by them.
Not only foods cause bloating with IBS but also:
1. Decreased levels of physical activity.
Studies showed that people with less physical activity tend to have more loading.
Moving helps with more regular bowel movements and enables you to eliminate excess gas.
2. Oversensitivity of your digestive system to (average) amounts of gas.
Some studies showed that people with IBS may have extra sensitivity to the gas. For example, average amounts of gas will trigger abdominal pain and bloating sensation.
Moreover, eating foods that cause Bloating will worsen your bloating.
3. IBS-Constipation causes more bloating.
If you’re an IBS-Constipation sufferer, the foods you eat will spend more time in your intestine.
Foods that stay for a longer time inside your intestine will have more chance to be fermented and produce more gas.
Constipation-predominant IBS is linked to bloating in studies (reference).
This doesn’t mean bloating is not present with other types of IBS, such as IBS-Diarrhea.
3. Having SIBO?
IBS is a prevalent disease. Interestingly, more than 50% of gastroenterology clinic visits are due to IBS.
IBS is diagnosed on clinical criteria. However, no specific tests are present to confirm IBS.
SIBO or (Small intestinal bacterial overgrowth) is commonly misdiagnosed as IBS.
