Do you ever feel like the food you eat is working against you? I’ve been suffering from severe bloating and constipation for years. It got so bad it was significantly impacting my health and happiness.
I’ve seen an amazing amount of doctors and gastroenterologists. I’ve been put through a lot of tests and prescribed all sorts of medication without any of it truly helping. It wasn’t until recently I finally found the root cause of my problems and my symptoms (mostly) disappeared.
I tell you: it’s a brand new, happier, and more comfortable world for me!
After all the specialists I have seen, it ended up being my hubby who found the right diagnosis though Google searching my symptoms. Usually, I REALLY don’t recommend this approach, but the medical system had quite frankly failed me this time.
It turns out I have a FODMAP intolerance. By doing a 6-week elimination of specific foods and a 4-week reintroduction, I’ve been able to identify the foods my body disagrees with and eliminate or reduce them in my diet.
Now almost all of my digestive issues have been resolved (!).
What is FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols.
In simpler terms, FODMAPs are carbohydrates (sugars) found in some foods. The issue for people intolerant to FODMAPs is that these sugars can be poorly absorbed in the small intestine and start fermenting with bacteria creating gas (here comes the bloat). They can also give other symptoms like constipation or diarrhea.
The tricky part is that not all sugars are FODMAP and it’s really not intuitive which ones are. I ended up buying an app from MONASH University so I can look up foods on the go. Also, you can have an intolerance to some but not all FODMAP foods.
Some of the worst offenders for me are onions, garlic, and mushrooms. Although those are generally healthy foods, my body simply can’t deal with them. There is no cure, so the only solution is to simply cut them out of your diet or consume very limited amounts.
FODMAPs include (source: MONASH University FODMAP app):
- Fructose in excess of glucose (some fruits, honey, high fructose corn syrup)
- Lactose (milk and milk products)
- Sugar polyols (sweeteners containing sorbitol, mannitol, xylitol, maltitol, and some fruits and veggies)
- Fructans (found in wheat, rye, onions, garlic)
- Galacto-oligosaccharides (found in legumes like baked beans)
For me, cutting the biggest offenders out of my diet has made a world of difference to my gut health and overall happiness. Knowing and feeling my digestive system is working is like rainbows, sunshine, and perfect blood sugars all together 😀
How to diagnose a FODMAP intolerance
The best way to diagnose a FODMAP intolerance is to simply cut all high-FODMAP foods out of your diet for a while and see what happens to your digestion. If you see a significant improvement, there is a good chance you are intolerant to at least some FODMAP foods.
After about 6 weeks of elimination, you can start adding potential problem foods back into your diet one by one. Add a single food (like onions) for 3-4 days and see how your digestion reacts. If everything is still ok, then you can probably tolerate onions.
Just be aware that FODMAP foods are “accumulative”. It’s possible you can be ok with small amounts of some FODMAP foods but have problems if you eat several of them together or in larger amounts.
It definitely takes a while to figure out what you can and cannot tolerate, but it’s so worth it!
If you aren’t sure how to do an elimination diet, it is generally recommended that you do it in collaboration with a dietitian to ensure that you get all the nutrition you need.
Constipation and diabetes
FODMAP is not unique to people living with diabetes. There is no physiological connection between the two, but given that diabetes and IBS (irritable bowel syndrome) often goes hand in hand, I think FODMAPs are worth paying special attention to if you have diabetes.
I lived with severe FODMAP intolerance symptoms for more than 10 years without any of the specialists I saw ever suggesting a food intolerance. That blows my mind!
FODMAP isn’t “alternative” science in any way. It’s very well researched and you can even find a department at Stanford University specialized in the FODMAP diet and how to identify triggers.
As with everything in life, I believe knowledge empowers us. Knowing how we react to certain foods can empower us to make the right choices for us a happy and healthy life. Constipation and diabetes don’t have to go hand-in-hand!
Suggested next post: Small Diet Changes That Have a Big Impact
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I have suffered with constipation since high school… about 3 years after being dx with T1D. I too have been through multiple tests and multiple docs with no help. I found your article very interesting. I recently started on Ningxia Red and have had some help with that, but will try FODMAP if I start having issues again.
I hope you find the right remedy for you. Stomach issues are the worst
My grandma has a serious bloating and gas and a constipation.She is diabetic and hypertensive patient.is there any home remedy that can help her to solve this problem? i am not aware of giving her medicines because she is on other many medicines for diabetes and hypertension.
There are some different “over the counter” products that can help with gas and constipation. However, given her condition, I’d suggest that you discuss any supplementation with her medical team first. I was successful in solving the issues, not because I added anything, but because I eliminated the foods that were giving me issues
My severe stomach bloating started when I was put on Lantus and all of my many years of gym time tanked. Now I have constant discomfort, fatigue, pregnant stomach appearance and embarassment. I should “lose weight” however I eat very little and self esteem, well that’s so “unimportant” especially since I was an avid bodybuilder. Now working out is seldom and doctors are so far useless. I’ll see what I can do to try out your suggestions. The only thing that worked was Our Skinny for a YEAR and it’s $77 per week. My salary doesn’t allow that. I’ll go again to a gastrointerologist although the ones in Boston ten years ago were mystified. Thanks at least for writing about this stuff! Also, I’ve had diabetes mellitus for over 40 years.
Rob – I hope you find the culprit. It might be something you eat, so I hope structured elimination can pinpoint what it is
I have been in pain with all day today with bloating and constipation. I have been drinking only water, how do I help get some relief?
The first step would be to see your doctor, to ensure nothing serious is going on. If it’s “just” temporary constipation/air he/she will most likely recommend that you move, drink enough water and consume fibre. Same goes for more permanent digestive issues but trying to identify your trickers can and reducing them can most likely help
Thanks for the share. I too am diabetic type 1 (30 years now) aged 46 and have been battling with bloating for several years now. Do you suggest I see a professional or just proceed with the elimination process? Regards Conrad
I think it’s always good to see a medical professional first, to rule out anything more serious. If you have the opportunity to work with a nutritionist that won’t hurt, I, however, did the elimination process on my own. Working with a nutritionist can ensure that you still get all the micronutrients that you need and having some professional backing might help you find answers quicker
Hi my name is David
I’ve just got a bloated stomach starting about two months ago
I think it’s foods that I’ve been eating and I figured it was all carbs and white flour products
So I’m going to start tomorrow and cut out a lot them and hopefully I get my stomach back to normal
It’s worth a try, however if the bloating came on acute I highly recommend you see a doctor as well
Hi! So glad I found this article, I’ve been suffering with T1D and bloating&constipation for years now with no clue why! I will try this diet for sure. Are your meal plans low FODMAP??
Thanks! Lucy
Thank you! The meal plans are not low FODMAP, so you’d have to make adjustments yourself. I, for example, currently only have issues with raw onion, garlic and mushrooms but which FODMAP foods irritate you can differ from person to person. I highly recommend doing a structured elimination diet to figure out what works and what doesn’t work for your system. No need to cut out garlic (which I REALLY miss) if you don’t have a negative reaction to it
The fact that I am dietetic my tummy tend to blow up a lot. the embarrassing part is when I bump into long seen friends then am asked if I am pregnant.
please help in this regard.
I know that feeling far too well. First I’d suggest you see a gastroenterologist that can help you figure out if anything is wrong. If everything functionally works as it should, doing an elimination diet (like I did) can be a great way to find out what’s bothering your digestion.
This is my exact problem. I am speechless right now. Cristel thank you are not strong enough words. I’m definitely going to watch and do a process of elimination to find the “trigger foods”. And some listed I love but the constant gas and bloating is not worth it
I hope you find what’s causing your digestive distress. The elimination of “loved” food, doesn’t necessarily have to be permanent. You might find that you can add it in again at some point, or maybe enjoy it in smaller quantities without any issues. Regardless, I glad you found it helpful, and I hope it sends you down a positive path
Thank you so so much for sharing this information.It will be such a help .Appreciate so much all you share .