Problems with the digestive tract, such as bloating, gas, and indigestion, are far more prevalent than you might imagine and are frequently brought on by common foods that you would never think of. The issue may not be what you are eating but rather how your gut reacts to it if your stomach still feels strange even after eating healthily. In his Instagram post on July 10, NHS surgeon Dr Karan Rajan provided easy food alternatives that may significantly improve the gut health of people who are experiencing problems.

Easy dietary modifications to reduce gut issues

In his piece, Dr. Karan advises, "Consider switching to kiwi fruit, which is low-FODMAP, if you eat apples but they cause gas or bloating." "If cherries upset your stomach, try blueberries instead; they're gentler on the gut."

(FODMAPs are a class of short-chain carbohydrates, such as some sugars and fibers, that are not readily digested by the small intestine and can frequently cause bloating, gas, and other gastrointestinal problems.)

“If a ripe banana causes you stomach issues, try switching to an unripe banana, which is a low-FODMAP variety,” he said. And if you don't like little button mushrooms, try oyster mushrooms instead, which have fewer FODMAPs.

Additionally, Dr. Karan offered substitutes for common foods that cause gas: "If asparagus makes you feel bloated, try okra instead." The green portion of spring onions should be used in place of onions if they cause you to have gas. And if red bell peppers cause discomfort, choose green bell peppers, which have fewer FODMAPs.

In conclusion, he advised, "If green peas are upsetting your stomach, consider replacing them with green beans."

Which low-FODMAP options are the best?

For people with delicate stomachs, Dr. Karan provides a further breakdown of wise food swaps, outlining the optimal amounts and which alternatives work:

• Kiwi (green): 2 medium fruits (about 150g) – Low in fructose and polyols
• Blueberries: Moderate in FODMAPs at higher doses (>125g), with a maximum of 40g (about 20 berries)
• Green bananas: 1 unripe banana (~100g) – Due to fructans, ripe bananas have a high FODMAP content.
• Oyster mushrooms: 1 cup cooked (~75g) – Most mushrooms are high in FODMAP, but the oyster is an exception.
• 8 pods of okra (about 75 g) – Even at moderate servings, it's still considered low-FODMAP.
• 1-2 spring onions (green tops only) (~15g) - avoid the white bulb, which is high in fructans
• Half a pepper (about 75 grams) of green bell pepper – The red/yellow kinds have more fructose.
• 15–20 green beans (about 75g) are considered to be generally safe in moderation.

When it comes to managing FODMAP intake, portion size is everything, according to Dr. Karan. The amount you consume determines what is considered to be "low-FODMAP." He goes on to say that:

• Ripeness is important: For instance, as bananas mature, they become more abundant in FODMAPs.
• The amount of FODMAPs can be affected by cooking techniques.
• High FODMAP does not necessarily equal fermentability: When consumed in the proper amounts, certain foods, such okra and green bananas, are fermentable but nevertheless kind to the digestive system.

Read Also: Gastroenterologist Recommends Easy Food Swaps to Soothe IBS and Reduce Bloating

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