FODMAPs 101: How “Healthy Eating” Can Cause Bloating

Eating for Gut Health
Written By Stephanie Walsh

🕒 7-8 min read

Avocado, tomatoes, onion, and peppers on slate - healthy foods that are high in FODMAPs and may impact gut health or cause bloating.

No time to scroll? Let’s get to the good stuff:

  • High FODMAP foods - like onions, apples, and wheat - can trigger bloating, gas, and irregularity, even in a “clean” diet.

  • Start with curiosity: track symptoms and scan labels to spot patterns without cutting everything out.

  • Ready to explore your triggers? Download your free High and Low FODMAP Food List.

  • If you’re doing “all the right things” but still feel bloated or off, this blog was made with you in mind.

📌 Keep reading - or save this post for when you’re ready to feel more in control of your digestion.

Who knew a “clean diet” could be so frustrating?

Not because it’s hard.  You’ve actually done an amazing job cleaning things up. You made the switch to whole grains, added more veggies, even cut back on sugar (okay, that last one was slightly harder, but you did it).

And yet… you still catch yourself thinking:

“I’ve been doing all the right things. So why the heck am I still bloated and uncomfortable?”

That’s the frustrating part.

Let me be clear: you’re not doing anything wrong.

I’ve seen this again and again. In my 12+ years working as a Master Nutrition Therapist and Certified Eating Psychology Coach, so many clients come to me doing their best, only to feel discouraged because their symptoms won’t budge.

There are many reasons digestive issues can stick around, but today we’re going to talk about one of the biggest culprits - especially if you’ve been diagnosed with IBS:

FODMAPs.

What Are FODMAPs?

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. I know…it's a mouthful. But basically, FODMAPs are certain types of carbohydrates: short-chain carbs and sugar alcohols.

Because of the way they’re structured - and how your body digests food - you might not break these down efficiently. When that happens, they hang out in your digestive tract longer than they should. And the longer they sit, the more they ferment. That fermentation leads to bloating, gas, constipation, diarrhea, and abdominal pain.

FODMAP written in chalk on slate with assorted foods - a visual cue for understanding how FODMAPs impact gut health and digestion.

Once you know what FODMAPs are, you can begin uncovering where they show up in your diet and how they might be connected to bloating or other digestive symptoms.

When “Clean” Foods Cause Digestive Symptoms

Even if you’re eating a “clean” diet packed with fiber-rich fruits, veggies, beans, and whole grains, you might be unintentionally consuming more high FODMAP foods than you realize. While I always encourage a whole foods diet, these specific carbohydrates can sometimes be the sneaky source of lingering symptoms.

Here are six reasons why FODMAPs might be behind your digestive issues:

  1. They pull water into your intestines.
    This can lead to bloating, distention, abdominal pain, and changes in your bowel movements - like constipation, diarrhea, or a mix of both.

  2. They don’t get properly broken down.
    Everyone lacks the enzymes to fully break down certain FODMAPs, like oligosaccharides. But they only become a problem when they linger in your gut.

  3. They may not get absorbed efficiently.
    Even if you can digest some FODMAPs like lactose or fructose, your body still needs the right transporters to move them along. If those are lacking, these carbs sit and ferment.

  4. They feed your gut bacteria, sometimes too much.
    FODMAPs are great fuel for gut microbes, but depending on your unique microbiota (and how much undigested food is left), this feast can lead to bloating, gas, or irregular bowel movements.

  5. They can trigger your immune system.
    When FODMAPs ferment and linger, they can spark a chain reaction that puts your immune system into overdrive. The result is more inflammation and a more sensitive gut.

  6. They can worsen leaky gut.
    That inflammation can damage your intestinal lining, leading to increased permeability (aka leaky gut), inability to properly digest and absorb nutrients, and more symptoms.

How to Begin Exploring FODMAPs - Without Overhauling Everything

If you’re wondering whether FODMAPs might be behind your symptoms, there’s no need to jump into restriction mode. Start small. Stay curious. Here are five tips:

Woman reading ingredient label on bag of rice - starting point for spotting FODMAPs in everyday foods.

Reading labels helps you spot common high-FODMAP ingredients and build awareness - not restriction - around your food choices.

1. Download Your High and Low FODMAP Food List

Start getting familiar with which foods tend to be high or low in FODMAPs. You might be surprised at some of the high FODMAP foods like apples and garlic! But you’ll also find plenty of healthy foods you can still enjoy with confidence.


[Download your Free High and Low FODMAP Food List and start exploring.]

2. Take the FODMAP Quiz - “Is a Low-FODMAP Diet Really What You Need?”

Not everyone needs to follow a low-FODMAP diet. And even if you do, it’s meant to be temporary. This quick quiz can help you decide whether now is the right time to start experimenting.


[Take the FODMAP Quiz to see if you're ready.]

3. Use Curiosity Over Perfection

Instead of cutting everything out right away, begin by observing. Use a food and symptom journal to track how you feel after eating potential triggers like wheat, milk, apples, onions, or snack bars with inulin. Symptoms can show up within a few hours, or even a couple of days later. Awareness is your superpower.


[Grab your Free 7-Day Food & Observation Journal and start tuning in.]

Hand writing in a journal to track food and digestive symptoms for FODMAP awareness.

Using a tool like your free 7-Day Food & Observation Journal invites you to observe how food affects your digestion and start connecting what you eat with how you feel - one entry at a time.

4. Read Labels Through a New Lens

FODMAPs hide out in a lot of packaged foods under some sneaky names. Five common ones to keep an eye out for:

  • Wheat

  • Milk (especially if not lactose-free)

  • Chicory root / inulin

  • High fructose corn syrup

  • Sugar alcohols (like xylitol, sorbitol, mannitol)

If you spot them, don’t panic, just make a note. Your food journal can help you notice patterns over time.

5. Focus on What You Can Eat

Low FODMAP foods include:

  • Carrots, potatoes, squash

  • Berries, oranges

  • Rice, oats

Refer back to your Low FODMAP food list often. It’s full of satisfying, nourishing options you can enjoy as you experiment.

Final Thoughts: The Power of Awareness Over Restriction

If we were sitting down together and you told me you felt overwhelmed by all this FODMAP stuff, I’d tell you the same thing I tell all my clients:

This is simply an experiment in awareness - not a lifelong restriction.

You don’t need to overhaul everything overnight. And you may never need to follow a low-FODMAP approach at all.

But the moment you start getting curious about how certain foods make you feel, you begin to take back your power.

And if you’ve been reading my blog for a while, you also know this:

Awareness is the first step toward lasting change.

So if you’re feeling discouraged by your symptoms, don’t be. You might be closer to clarity than you think.

Let curiosity and sustainability lead the way. You don’t have to give up your favorite foods forever. Sometimes you just need to feel better first, so you can clearly see what actually works for your body.

And you can finally know what actually feels good in your body. Wouldn’t that be awesome?

Love more tips to help you feel better in your body? Get them delivered straight to your inbox with The Mindful Digest.

Stephanie Walsh
Next

The Role of Gut Microbiota in Digestion, Mood, and Overall Health