Reducing certain short‑chain carbohydrates from the diet can help lessen bloating for some people. This approach is supported by researchers and nutrition experts at King’s College London, who note that eliminating items containing specific sugars and sugar alternatives may ease gas and abdominal discomfort in those who struggle with digestion. This view has been reported by mainstream outlets.
The key idea centers on FODMAPS, a collective term for ferments of oligosaccharides, disaccharides, monosaccharides, and polyols. These substances are not absorbed well in the small intestine and tend to ferment in the colon, which can lead to bloating and related symptoms.
In particular, the oligosaccharides found in wheat, rye, onions, garlic, and artichokes are often implicated, along with galacto‑oligosaccharides present in many legumes, lactose the sugar found in milk, and fructose present in various fruits and sweeteners. Some sugar substitutes and polyols, such as mannitol, also have the potential to cause digestive discomfort for certain individuals. Understanding which foods trigger symptoms can help people tailor their intake to reduce bloating. (citation)
Clinical observations from a study at King’s College London indicated that reducing the intake of these foods led to a noticeable decrease in gas, bloating, and abdominal pain among many participants with irritable bowel syndrome, a condition where sensitivity to specific foods is common. In the findings, 50 to 75 percent of subjects reported improvement when diet changes were implemented. (citation)
Experts describe the diet in three practical stages. The initial stage involves limiting foods that contain FODMAPS. After a period of relief, the second stage invites a cautious reintroduction of foods that had previously been restricted, aiming to identify which items can be tolerated and in what amounts. The final phase focuses on maintaining a personalized balance that minimizes symptoms while preserving nutritional variety. (citation)
For many people, such an approach requires time and careful planning. A healthcare professional or registered dietitian can help design a structured plan, monitor responses to changes in consumption, and ensure the diet remains nutritionally sound while symptoms are managed. (citation)