Low FODMAP Diet for Gut Health: A Smarter Way to Beat Bloating and IBS

Bala BitesGut HealthNutrition & SupplementsJune 26, 2025

A LOW FODMAP DIET HELPS YOU BEAT BLOATING & IBS

You’re doing everything right.

Eating the foods you’ve been told are good for you. Leafy greens. Lentils. Apples. Yogurt.

But your gut? It’s bloated. Gassy. Unpredictable.

And it’s not just the poor digestion. You’re experiencing brain fog, headaches, even joint pain.

Joint pain, gas, brain fog and bloat are symptoms of FODMAP sensitivity

Here’s what might be going on: FODMAPs.

WHAT ARE FODMAPS?

FODMAPs are a group of fermentable carbohydrates found in many whole foods.

They’re not inherently bad. In fact, for most people, FODMAPs are beneficial.

FODMAPs feed your gut bacteria and support digestion.

FODMAPs help produce short-chain fatty acids, which are important for gut and immune health.

FODMAPS COULD BE TOO MUCH OF A GOOD THING FOR SOME

FODMAPs can ferment too quickly, draw excess water into your gut, triggering digestive symptoms like gas, bloating, diarrhea and constipation.

FODMAPs even play a role with skin flare-ups and low mood.

How can FODMAPs have this double life?

Because when FODMAPs aren’t absorbed properly in the small intestine, they head to the colon, where they feed your gut bacteria.

That fermentation creates gas and pressure, which can lead to the discomfort often seen in IBS.

FODMAPs & IBS

For people with Irritable Bowel Syndrome (IBS), FODMAPs are a common and well-studied trigger.

Research shows that up to 70% of people with gut issues feel better on a low-FODMAP diet.

A low-FODMAP diet can relieve:

Lower GI symptoms such as bloating, urgency, diarrhea and constipation
Upper GI symptoms such as belching, early fullness and loss of appetite

For people who don't have Irritable Bowel Syndrome (IBS) but commonly experience digestive discomfort, FODMAPs should be high on the list for a temporary elimination.

AM I SENSITIVE TO FODMAPS

To determine if you could be be sensitive to FODMAPs, consider these questions.

1) Do I frequently experience bloating or abdominal distension after eating?
2) Do I often have diarrhea, constipation, or alternating bowel habits?
3) Do I feel abdominal pain or cramping after meals?
4) Do I notice excessive gas or flatulence after eating certain foods?
5) Do I experience fatigue or brain fog alongside digestive symptoms?
6) Have I noticed a pattern of symptoms after eating processed foods or sugar alcohols (e.g., sorbitol, mannitol)?

HIGH-FODMAP FOODS TO WATCH

Here is a partial list of high-FODMAP foods to consider when thinking about the most common foods that you eat:

🧄 Garlic & onions
🍎 Apples, pears, watermelon, cherries
🌾 Wheat, rye, lentils, chickpeas, black beans
🥛 Milk, yogurt, soft cheeses
🍯 Honey, agave, sorbitol, xylitol, and other sugar alcohols
🥦 Cauliflower, Brussels sprouts, mushrooms

List of high FODMAP foods to avoid for digestive relief

As you can see, these foods are some of the most nutritious available. The challenge is for many, they're tough to digest when your gut is inflamed or imbalanced.

THE PROBLEM WITH FODMAPS

The problem isn't the FODMAPs per se. It’s your body’s current inability to handle them.

Root causes of FODMAP tolerance include dysbiosis, chronic inflammation and digestive stress.

Cutting FODMAPs temporarily can reduce your symptoms and give your body and gut the chance to heal itself.

It may fix the root cause alone but many times there are other factors contributing to the intolerance and sensitivity.

That’s why Bala's Gut Resets don't just consider FODMAP removal. We support gut repair too.

FODMAPS & THE BALA GUT RESET

Bala's gut resets help you heal from the inside out by:

Removing inflammatory foods and stressors, including FODMAPs
Prioritizing nutrient-dense, gut-friendly options
Reintroducing foods deliberately and strategically
Restoring balance with targeted support and guidance

Depending on your symptoms, a temporary low-FODMAP approach could be effective at reducing symptoms.

Our resets always have the goal of reintroducing high FODMAPs foods back into your routine because these are still healthy foods when your gut is ready.

LEAKY GUT IS A CONTRIBUTING FACTOR

You might’ve heard of leaky gut.

But here’s the key: Leaky gut isn’t the root problem of your struggles. It’s just a symptom.

When your gut lining becomes too permeable because of stress, inflammation or poor diet, unwanted particles sneak into your bloodstream. That can trigger immune reactions, fatigue, skin issues and a host of other downstream reactions.

To fix your leaky gut, you have to address what’s causing it.

Then you can give your body a chance to heal.

WHEN SHOULD YOU CONSIDER A LOW-FODMAP DIET?

Consider a low FODMAP diet if you commonly experience digestive symptoms like bloating or gas or non-digestive symptoms like brain fog, joint pain and skin issues.

It is common for people to experience modest improvement with diet changes like avoiding dairy or going gluten-free.

But if FODMAPs are still in your daily routine, symptoms will likely persist.

DOES A LOW-FODMAP DIET HELP WITH MORE THAN DIGESTION?

Yes. Reducing FODMAPs can lower overall gut stress, which lightens the body’s inflammatory load.

That means more energy, less brain fog and even calmer joints that are free from pain.

Why? Because when your gut’s inflamed, everything feels harder.

Give yourself a break from FODMAPs and you'll give your whole system a chance to rebound.

DO YOU NEED TO ELIMINATE ALL FODMAPS?

Not necessarily.

A study showed that both a gentler low-FODMAP plan and a stricter one improved symptoms in IBS patients.

The takeaway? You don’t have to go extreme to see results. Let the severity of your symptoms guide you.

That’s how Bala personalizes its recommendations. Our resets are customized, flexible, realistic and based on your specific symptoms.

LOW-FODMAP FOOD SWAPS

Try these simple swaps from high to low FODMAPs to reduce symptoms without feeling deprived:

❌ Ditch onions → ✅ Use green onion tops or fresh chives
❌ Ditch honey → ✅ Try maple syrup
❌ Ditch peaches → ✅ Try pineapple
❌ Ditch asparagus → ✅ Try green beans
❌ Ditch garlic → ✅ Try garlic-infused olive oil

A LOW FODMAP DIET IS A TOOL FOR EVERYONE

A low-FODMAP diet is one of the best tools we have for managing IBS and gut-related symptoms.

But it’s a tool, not a lifestyle.

It works best as a reset, not a forever plan.

Used wisely, alongside a gut-healing strategy, a low FODMAP diet can bridge the gap between digestive frustration and real gut and energy relief.

If you’ve been feeling off, even while eating plenty of “healthy” foods, your body might be asking for a different kind of help.

SUMMARY

FODMAPs are fermentable carbs that can trigger both digestive and non-digestive issues in people with sensitive guts or IBS
A temporary low-FODMAP diet can reduce symptoms and help uncover food sensitivities
The goal isn’t to avoid these foods forever but to heal your gut so you can enjoy them again
If DIY is not your thing, Bala’s gut resets offer a personalized, sustainable approach to identifying triggers and restoring gut health