Our digestive tract responds to our thoughts. That’s why many refer to the stomach as the “second brain.” When you’re upset or terribly worried, your stomach will let you know in no uncertain terms that it’s time to calm down. That’s why it’s important to know some essential steps to resolve an anxiety-induced upset stomach, 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’s important to be mindful of what you eat and switch certain foods to ones 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 rich in Fodmap (Foods to AVOID):

Mushrooms

cashew nuts

Broccoli, Cauliflower, Asparagus, Artichokes, Peas, Brussels Sprouts, Snow Peas, Lentils, Beans

Garlic

Onions

rye, wheat

Apples, Peaches, Pears, Nuts

Sweetie

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 reduce digestive symptoms of bloating and discomfort.

Low Fodmap Foods (Good to Eat):

meat

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 like 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 cause the same stomach upset and bloating. They are found in some gum, over-the-counter medicines, toothpaste, and sugar-free drinks.

Avoid carbonated drinks

Daily exercise also aids in the digestion of food and dispels gas and bloating.

Apply a therapy that interrupts anxiety by changing the way you think and eat.

Naturally, it’s important to continue to eat lean protein, good complex carbohydrates, and a variety of vegetables, but you do have a choice. Choose foods that are low on the Fodmap scale and you will be pleasantly surprised at the change in how you feel. The bloating disappears, and digestion becomes more comfortable. It is the natural way to combat the problem of the swollen intestine. There is no need for digestive tablets or liquid formulas. Your best food choices result in a calm and relaxed digestive system, with bloating a thing of the past.