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FODMAP'S - What I Just Learned

Let’s talk FODMAP’s. 🧄 🧅 🥦 I was led to the research just recently after realizing that for the last 10 or so years I have dealt with chronic acid reflux/burping/bloating after eating certain foods especially garlic and onions in ANY quantity.

FODMAP stands for:







They are carbohydrates that have trouble absorbing in the small intestine and are known to absorb water and ferment in the colon. Some people experience digestive distress after eating them.

Symptoms include:

  • Cramping

  • Diarrhea

  • Constipation

  • Gas

  • Bloating

Here are some common high FODMAP foods:

Bell Peppers


Brussel Sprouts










Heavy Cream


and of course so many non keto foods too.

How they're found:

Fructose - in fruits and vegetables and table sugar

Lactose - in dairy

Fructans - in grains

Galactans - in legumes

Polyols - in sugar alcohols like xylitol

I’ve had this again for as long as I can remember but as other symptoms vanish - we see what we have left to fix.

Yesterday I had some garlic in my kimchi and I had acid reflux to a severe degree until I went to sleep that night. But it happens EVERY SINGLE TIME I eat it. There’s maybe a teaspoon in the entire container but I’ve talked about this before with even a sprinkle of garlic powder and what it does to me 🤪

I did everything in my little data base to get my stomach more acidic to digest them but alas, nothing helped.

This is what led me to what I needed to eliminate next to be able to have a day that I didn't deal with this all day long.

My health goal is to be symptom free and this is one of the last of my symptoms I need to tackle.

I am in the middle of gathering a bunch of information and putting it into a document that explains this all very easily and what steps I am taking toward healing to prevent this from continuing.

Combining Low FODMAP with clean keto can get restrictive but I was already doing mostly meat and vegetables at this point in my journey so if anything, this discovery has given me more food options.

I may end up going full carnivore for a few weeks (animal protein only) to heal my gut lining as all animal proteins contain no FODMAPS. FODMAPS are found only in carbohydrates. This was one of the recommendations from Dr. Berg who I follow online and so far all of his recommendations have worked out for me very well.

I took a poll on Instagram yesterday and 83% of people answered YES to dealing with digestive issue like gas/bloating/burping after eating. Although this is common, it is not normal and there are steps that can be taken to help relieve any sort of digestive distress.

Excited for this next adventure and the next step to being symptom free!

I will add the link to the PDF here once it is completed.

For community chat on this topic, visit:

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