Our digestive tract responds to our thoughts. This is why many refer to the stomach as the “second brain.” When you’re upset or worried about fear, your stomach will let you know in no uncertain terms that it’s time to calm down. That is why it is important to know some essential steps to solve an anxiety-induced stomach upset, especially a bloated belly.
The Low Fodmap Diet Plan
During times of stress and aggravation, one often turns to foods that feel comforting but often result in a bloated belly. This is the time when it is important to be aware of what you eat and to change certain foods for others that are easier on the gut.
Fodmap stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, which are short-chain carbohydrates and sugar alcohols that are poorly absorbed by the body, leading to abdominal pain and bloating.
Foods High in Fodmap (Foods to AVOID):
Mushrooms
Cashew nuts
Broccoli, cauliflower, asparagus, artichokes, peas, Brussels sprouts, peas, lentils, beans
Garlic
Onions
Rye, wheat
Apples, peaches, pears, nuts
Dear
Soft cheeses
Artichokes
Asparagus
High fructose corn syrup
Wheat- Pancakes, Bread, Pasta
Barley
Lactose Products: Milk, Custard, Ice Cream and Yogurt (regular or Greek)
Here are some foods that will result in a reduction in digestive symptoms of bloating and discomfort.
Low Fodmap foods (good to eat):
meats
Fish
Eggs
All fats and oils
All melons except watermelon
Bananas, blueberries, grapes, lemons, limes, oranges, strawberries
Hard and Aged Cheeses: Cheddar, Swiss, 2 soft cheeses only Brie and Camembert
Vegetables: Carrots, Celery, Cucumbers, Green Beans, Potatoes, Spinach, Tomatoes, Zucchini
Grains such as corn, oats, rice, tapioca
Drinks: Water, Coffee, Tea
Gelati (instead of ice cream)
Sorbet
Lactose free products
Also, be aware of sugar substitutes like sorbitol, xylitol, and mannitol, as they produce the same stomach upset and bloating. They are found in some gums, over-the-counter medications, toothpaste, and sugar-free drinks.
Avoid carbonated drinks
Daily exercise also aids in the digestion of food and dispels gas and bloating.
Apply therapy that interrupts anxiety by changing the way you think and eat.
Naturally, it’s important to keep eating lean protein, good complex carbohydrates, and a variety of veggies, but you have a choice. Choose foods that are below the Fodmap scale and you will be pleasantly surprised at the change in how you feel. The swelling goes away and digestion becomes more comfortable. It is the natural way to combat the problem of a bloated intestine. No digestive tablets or liquid formulas are needed. Your better food choices result in a calm and relaxed digestive system, and bloating is a thing of the past.