Fruits and vegetables are essential components of a healthy diet, but for individuals with sensitive digestive systems, some of them can cause bloating, gas, and discomfort. While eliminating these foods may seem like the only option, there’s a more manageable solution—replacing them with low-FODMAP alternatives that are easier on the gut. Dr. Saurabh Sethi, a gastroenterologist with training from AIIMS, Harvard, and Stanford, recently shared gut-friendly food swaps in an Instagram video posted on October 3. These alternatives help reduce digestive symptoms without having to completely give up nutritious foods.
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—short-chain carbohydrates that the small intestine poorly absorbs. According to Johns Hopkins Medicine, these compounds can cause digestive issues such as bloating, cramping, gas, diarrhea, or constipation in some individuals.
Dr. Sethi suggests replacing high-FODMAP foods with gentler options. For example, if cherries upset your stomach, try switching to strawberries, which are lower in FODMAPs. Similarly, if cauliflower causes bloating, swap it for zucchini—a more easily digestible vegetable for sensitive guts.
