Garlic is an undeniably popular spice. But is also contains FODMAPs called fructans. And they can cause bloating. Allergy or intolerance to other compounds found in garlic is also fairly common, with symptoms such as bloating, belching, and gas.
Cooking the garlic may reduce these effects. Alternatively use other herbs and spices in your cooking, such as thyme, parsley, chives, or basil.
12. Sugar Alcohols
Sugar alcohols such as xylitol, sorbitol, and mannitol are used to replace sugar in sugar-free foods and chewing gums. Unfortunately, these are also FODMAPs. They tend to cause digestive problems, since they reach the large intestine unchanged where the gut bacteria feed on them. Similarly, consuming high amounts of sugar alcohols may cause digestive issues like bloating, gas, and diarrhea.
Alternatively, erythritol is also a sugar alcohol that is easier on digestion. Stevia is also a healthy alternative to sugar and sugar alcohols.