Bloating is a common digestive complaint, affecting both men and women. There are many possible causes of bloating, but certain foods are more likely to trigger this uncomfortable condition. While some cases of bloating may be due to an underlying medical condition, dietary changes can often provide relief. Avoiding gas-producing foods and learning to digest lactose properly can help reduce or eliminate bloating.
So what are these foods that can cause bloating? Here’s a list of the top offenders. Don’t worry this article isn’t about to turn into a biology lesson on the digestive system. But it will, however, go over some of the main foods known to cause bloating. Keep reading for more information!
Contents
Foods That May Cause Bloating
Beans
Beans are a nutritional powerhouse, providing protein, fiber, and a host of other nutrients. However, they can also cause bloating and gas. The culprit is a type of carbohydrate called oligosaccharides. These carbohydrates are difficult to digest, so they often pass through the digestive system undigested. Bacteria break them down when they reach the large intestine, releasing gas.
For some people, this gas can lead to bloating and discomfort. Luckily, you can do a few things to help reduce these symptoms. First, try soaking your beans overnight before cooking them. Soaking the beans will help to break down the oligosaccharides and make them easier to digest. You can also add a touch of acidity to your beans by adding a splash of vinegar or lemon juice while cooking. These simple tips can help you enjoy all the benefits of beans without the unwanted side effects.
Dairy
Most people are aware that dairy can cause bloating, but many don’t know why this is the case. Dairy contains a type of sugar called lactose. Lactose consists of two smaller sugars, glucose and galactose. In order to digest lactose, our bodies need to produce an enzyme called lactase. Lactase breaks down lactose into glucose and galactose so that your body can absorb it into the bloodstream.
However, some people don’t produce enough lactase, which means their body isn’t breaking down lactose properly. This can cause bloating, gas and diarrhea. So if you’re struggling with bloating, it might be worth cutting back on the dairy. Plenty of plant-based alternatives are available, such as almond milk, coconut milk, and oat milk. These options are often just as creamy and delicious as dairy milk, but they’re much easier on the digestive system.
Carbonated Drinks
Anyone who has ever enjoyed a carbonated beverage knows the feeling of bloating that can follow. While it may not be the most comfortable sensation, it is usually harmless and temporary. However, for some people, carbonated drinks can cause more severe and persistent problems with bloating.
Carbonated drinks generally contain a lot of gas, which can build up in the stomach and intestines. This can cause cramping, pain, and a feeling of fullness or bloating. In some cases, this gas build-up can also lead to diarrhea.
While most people can enjoy carbonated drinks without any problem, it is important to be aware of the potential risks. For those who experience severe bloating or other gastrointestinal distress after drinking carbonated beverages, it may be best to avoid them altogether.
Wheat
Wheat is a common ingredient in bread, pasta, and cereal. It’s also a common allergen, and many people experience bloating and other digestive issues after eating wheat-based foods. Wheat contains a protein called gluten, which can cause inflammation in the gut. For people with celiac disease, even a tiny amount of gluten can damage the intestine. However, non-celiac gluten sensitivity is also a real phenomenon, and up to 6% of the population may be affected.
When gluten enters the digestive system, it triggers an immune response, causing bloating, gas, and abdominal pain. If you suspect you have a wheat allergy or sensitivity, you must speak to a doctor. They can perform tests to confirm the diagnosis and help you find ways to avoid wheat-based foods.
Cruciferous Vegetables
Many people love to eat cruciferous vegetables like broccoli, Brussels sprouts, and cabbage. But these healthy foods can sometimes cause bloating. Cruciferous vegetables contain a compound called raffinose. Bacteria break down this compound in the large intestine, which produces gas and can lead to bloating.
Fortunately, there are a few ways to minimize gas production. One is to cook the vegetables, which breaks down some of the compounds that cause gas. Another is to avoid eating large amounts of cruciferous vegetables at one time. For example, you might want to eat Brussels sprouts with other foods that don’t cause as much gas. And finally, you can take an over-the-counter digestive enzyme supplement before eating cruciferous vegetables. With some planning, you can enjoy these healthy foods without worrying about bloating.
Garlic
One less-obvious culprit of bloating is garlic. While garlic contains several compounds that are beneficial for health, it also contains fructans, a carbohydrate that is difficult for the body to digest. When fructans reach the large intestine, they are fermented by bacteria, which can lead to gas and bloating.
Additionally, garlic belongs to the allium family of plants, including onions and leeks. These vegetables contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are short-chain carbohydrates that can cause bloating. If you find that garlic causes you to feel bloated, you may want to avoid it or limit your intake. Many delicious foods don’t contain garlic, so you’ll still be able to enjoy a variety of flavors while keeping your digestive system happy.
Alcohol
Anyone who has ever overindulged in a few drinks knows the uncomfortable feeling of bloating that can follow. Though it may feel like the alcohol is causing your belly to swell, the build-up of gas in the intestines is to blame. When you drink alcohol, your body breaks it down into sugar and fatty acids. These substances can be complex for the body to digest, and as a result, they can form gas.
In addition, alcohol can also relax the muscles in the digestive tract, which can further contribute to bloating. Drinking in moderation and staying hydrated are best to help avoid this uncomfortable side effect. Drinking plenty of water will help to flush out any excess gas and keep your digestive system running smoothly.
Start Avoiding These Foods That Cause Bloating Today!
So there you have it, a list of foods to avoid if you want to prevent bloating. Of course, this is not an exhaustive list, and everyone’s body is different. What may cause bloating in one person may not have the same effect on another. However, these are some of the most common offenders when it comes to bloating.
So if you want to eliminate that uncomfortable feeling, start by avoiding these foods. And remember, if you’re ever unsure whether food will cause bloating, err on the side of caution and don’t eat it. Your stomach will thank you!
