Florida doctor shares low-FODMAP, high-fibre foods to prevent bloating

Adding fibre to your daily diet often leads to gas, bloating, and stomach discomfort for people with sensitive guts. Florida-based gastroenterologist Dr Joseph Salhab has shared a list of high-fibre foods that are lower in FODMAPs and easier on the stomach.

FODMAP Explained

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates and sugar alcohols that the small intestine absorbs poorly. According to the Cleveland Clinic, these sugars pull water into the digestive tract and undergo fermentation by gut bacteria, which causes gas, bloating, stomach pain, and diarrhoea.

Recommended Foods

Dr Salhab recommends foods such as blueberries, raspberries, chia seeds, and plain popcorn. These items contain fewer highly fermentable carbohydrates in appropriate portions, making them helpful options for people with irritable bowel syndrome or sensitive stomachs who want to increase their fibre intake.

Context

Dr Salhab shared these recommendations in an Instagram video posted on September 27. He notes that low-FODMAP does not mean zero fermentation, and portion size still matters because individual digestive tolerance varies.