Food that cause bloating:
- Dietitian.Lauren Hmede
- Apr 10, 2019
- 2 min read
Introduction:
Bloating is that awful puffy, pooch feeling caused by eating too fast, eating too much or eating high fiber food that build up gas in the digestive tract.
Bloating is not usually a serious problem but it makes you feel non comfortable but if it is happen frequently it may be due to health issues so speak to your doctor.
In general food that cause gas will result in bloating. These food are not necessarily not good for you instead they are high fibre food that belong to healthy diet.
So let us know today what are the main food causing bloating:
Legumes
Dry beans and lentils are rich in a fibre called rafinose which lead to gas build up and then bloating. Legumes are very nutritious and healthy so you need to introduce them in small amount and slowly to prevent bloating!
Cruciferous Vegetables
Broccoli, Brussels sprouts, cabbage, and kale are also high in rafinose so they can cause gas and bloating. However, they are nutritious food rich in vitamins, minerals and antioxidant so they are really important to be included into your healthy diet plan. You need to introduce them in small amount as your digestive system will adapt with time. Steaming thee vegetables will reduce risk of causing bloating.
Carbonated Beverages
Caronated beverages like beer and sodas increase bloating as you swallo air and you may feel better after belching. You need to stay away from chewing gum, candies or drinking too fast. Replacethem with infused lemon water.
Greasy Foods
Eating a meal high in fat will cause bloating as fat slow digestion process and delay gastric emptying. The result will be bloating and non good feeling. So next time watch your portion size.
Foods Sweetened with Alcohol Sugars
Food sweetened with sugar alcohol like mannitol, sorbitol and xylitol increase risk of bloating as the body dont digest them and rather they get fermented by bacteria.
Sugar alcohol is used in sugar free chewing gum and low carbs food.
Dairy Products
Milk and dairy products may lead to bloating in people suffering from lactose intolerance. So consuming lactose free dairies or taking lactase pills may solve the problem. But first consut with your doctor.
Whole Grains
Whole grains are complex carbs needed for a well balanced diet due to their high amount of fiber. Some people will get bloated after high fiber food consumption. To relieve bloating it is better to introduce fibre in small amount as digestive system will adapt over time.
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