Struggling With Bloating or Constipation? The Hidden Role of FODMAPs — and How Enzymes Help
This blog was made in collaboration with FODZYME®
Gut Health
What are FODMAPs? This article breaks it down, and explains how they impact your gut health.
Many people silently struggle with symptoms like bloating, constipation, irregular bowel movements, and hemorrhoids. These issues can make everyday life uncomfortable and the consequences of leaving them unaddressed can be quite serious.
While occasional digestive sluggishness is normal, persistent symptoms often signal that something about your diet and lifestyle needs adjustment.
Constipation in particular can be more complex than just “not enough fiber.” It can be influenced by hydration, stress, motility issues, and the types of fiber and fermentable carbohydrates you eat. The pressure that builds up when you’re not evacuating doesn’t just feel uncomfortable — it can contribute to straining, incomplete bowel movements, and secondary effects like hemorrhoids or fissures.
Many people don’t realize that foods they think of as “healthy,” like onions, garlic, beans, and certain fruits, can contribute to these symptoms. This is where understanding why certain foods trigger digestive issues becomes empowering.
One of the most overlooked reasons for persistent bloating and constipation is the way certain fibers and carbohydrates behave in the gut — specifically, a group known as FODMAPs.
What are FODMAPs?
FODMAP is an acronym that stands for Fermentable, Oligosaccharides, Disaccharides, Monosaccharides And Polyols. FODMAPs are fermentable carbohydrates that can cause discomfort in those who are sensitive.
If FODMAPs are not broken down by enzymes before they arrive in the colon, they pull excess water into the intestines and are fermented by bacteria of the gut microbiome. For most people this is not disruptive, but for those with a sensitive gut, this excess water and fermentation can cause digestive pain, gas, bloating, diarrhea and constipation.
You may be thinking “Can I just avoid FODMAPs?” The answer is “Yes” but that leads to a very restrictive diet.
FODMAPs are in many of the most nutritious and healthy foods, including garlic, onion, wheat, beans, Brussels sprouts, many nuts, dairy and more. So if FODMAPs are the culprits behind bloating, gas, and disruptive bowel movements, what can you do about it?
Fortunately, there are ways to address these symptoms without eliminating entire food groups from your diet. Many people find relief not by avoiding these foods, but by helping their body break down FODMAPs more effectively with digestive enzymes.
Digestive enzymes for FODMAPs
If you’ve ever felt digestive symptoms like bloating and pain after an indulgent pizza, crispy garlic bread, hearty bean chili or creamy ice cream, you’re not alone. The trouble with these foods is that they’re all high FODMAP. So what if you could enjoy those foods without worrying about the digestive consequences? Enter digestive enzymes for FODMAPs.
Digestive enzymes are specialized proteins that break down food components like fats, proteins and carbohydrates. Digestive enzymes for FODMAPs are a specialized category of enzymes that act on FODMAPs, turning them into simple, digestible carbohydrates that are easily absorbed before they can be fermented by gut bacteria in the colon.
FODZYME® is a blend of digestive enzymes designed to break down the FODMAPs fructan, GOS/galactans and lactose. FODZYME®’s story begins when Anjie, the founder, was forced to restrict herself from enjoying her favorite foods — garlic, onion, beans, chickpeas and more. Frustrated by the restrictive low FODMAP diet, she created FODZYME®, a scientifically-backed approach to break down FODMAPs before they can cause digestive problems.
FODZYME®’s novel and proprietary fructan hydrolase is the first enzyme proven to efficiently break down the broad spectrum of fructans, which is the most common FODMAP trigger among those with irritable bowel syndrome (IBS). With a digestive enzyme like FODZYME®, food can again become the source of fun, community, and culture that it should be — not a source of fear, anxiety and discomfort.
Who should use digestive enzymes?
Digestive enzymes for FODMAPs can help manage bloating, digestive discomfort, gas, diarrhea and constipation related to FODMAPs. It’s not always obvious if FODMAPs are the source of your symptoms, but if you experience digestive symptoms about 4-8 hours after a meal there’s a good chance it’s related to FODMAPs. This is because that’s the time it takes for FODMAPs to travel through the digestive tract and arrive in the colon, where they contribute to gas and abdominal pressure.
Whether you’ve learned your FODMAP triggers or simply know certain meals lead to bloating, gas and other digestive symptoms, digestive enzymes will help you add flexibility to your diet without the symptoms.
Beyond digestive relief, the nutritional benefits of enzymes are also diverse. Digestive enzymes for FODMAPs allow you to enjoy a wider range of plant-rich, fiber-filled meals.
FODZYME® has specifically been studied to assess its impact on short-chain fatty acid (SCFA) production as well. SCFAs are produced when bacteria in your gut have access to prebiotic fibers and are important compounds that support digestive function. Peer-reviewed research shows FODZYME® supports SCFA production when used with prebiotic-rich foods (like garlic and onion), which suggests FODZYME® can support the health of the gut microbiome.
How do you use a digestive enzyme?
Use enzymes with high FODMAP meals like pasta, pizza, tacos, smoothies, hummus and more. For flavorless powdered enzymes like FODZYME®, simply sprinkle one dose onto your first few bites or mix into the dish just before eating. The goal is to ensure enzymes come into contact directly with the FODMAPs within the foods, which is very important for effective breakdown of FODMAPs.
A single dose is generally sufficient for most meals and snacks. Once in contact with food, enzymes begin breaking down FODMAPs immediately and continue working in your digestive tract for up to 30 minutes. For multi-course meals or when grazing on high FODMAP snacks or appetizers for a few hours, you may want to use a second dose.
Is a pill, capsule or powder better?
A powder format is not just convenient — it’s scientifically-backed. Enzymes in powder form can sufficiently distribute into food and break down FODMAPs, making them more effective than enzymes in a pill or capsule. This is because pills and capsules may delay enzyme action, reducing efficacy and increasing the risk that the enzymes are broken down before they can act.
Where can I order FODZYME®?
FODZYME® can be purchased on fodzyme.com or Amazon. When ordering on fodzyme.com, unlock free shipping and a 20% discount with a subscription (skip, pause or cancel anytime!).
With FODZYME®, eat the foods you love — without worry of digestive issues.
If All Else Fails
When constipation becomes chronic, stubborn, or keeps coming back no matter what you do, our Constipation Rx is designed to give your gut the nudge it actually needs.
It is made of lubiprostone, a prescription medication that helps pull more natural fluid into your intestines so stool moves through more comfortably. It’s gentle, effective, and made for people who’ve been doing all the things with little relief.
Not sure what you need? Take our quiz to determine the best treatment for you.
Bummed content is for general education and should never replace professional medical advice that considers your individual health. If you think you’re experiencing a medical emergency, call 911 or head to the nearest emergency department.
Prescription products require an online consultation with a physician who will determine if a prescription is appropriate.
