Use this elimination diet plan to stop your gas, bloating and stomach pains.
Sometimes giving up bread, pasta and carbs doesn’t stop your gas, bloating and stomach pains the way you expect they would. If you find yourself in this situation, try Dr. Oz’s new three-step gluten diagnosis plan to get rid of your gassy symptoms.
Step 1: Identify Your Symptoms
Track your symptoms using Dr. Oz’s Symptom Tracker and pay attention to the severity of your symptoms.
Ask yourself, on a scale of one to five, with five being the worst:
-How bloated are you?
-How bad is your stomach pain?
-How bad is your head pain?
If on most days you answer with anything higher than two, you could have a problem.
Step 2: Try an Elimination Diet
Now that you know your symptoms, use this elimination diet to find out what’s causing them.
First, completely eliminate foods with FODs, types of sugars that react in your gut and make you feel gassy and bloated for 10 days. Use this list of high FODMAP foods for guidance.
These are the most common FODMAP foods:
Dairy: cheese, yogurt and milk
Vegetables: asparagus, garlic, onions, cabbage, cauliflower, mushrooms, leeks, broccoli, tomatoes, Brussels sprouts and beans.
Fruits: apples, pears, plums, berries, avocado, cherries and dried fruit.
Step 3: Reintroduce These Foods One at a Time
Not all foods affect everyone in the same way, so it’s important to reintroduce the FODMAP foods into your diet to find out which make you feel sick.
Use the Symptom Tracker and, with each new FODMAP food you add back to your diet, ask yourself how you feel. If your bloating, gas or headaches return, you may be sensitive to that food.