Bloating is a condition that occurs when your gastrointestinal tract is filled with excess air and gas. There could be many reasons this happens, but the most common one is the foods you eat.
Bloating is when your belly feels swollen or enlarged after eating. It is usually caused by gas or other digestive issues. Bloating is very common. About 16–30% of people say they experience it regularly. Although bloating may be a symptom of a serious medical condition, it is usually caused by something in the diet. Here are 13 foods that can cause bloating, along with suggestions on what to eat instead.
Here are some foods that may cause bloating and what to eat instead:
Legumes are high in protein and carbs. Beans are also rich in fibre. However, most beans contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs. FODMAPs (fermentable oligo, do, monosaccharides and polyols) are short-chain carbs that escape digestion and then get fermented by gut bacteria.
Instead of beans, you can opt for pinto beans and black beans, which are easy to digest after soaking.
These are the most common culprits of bloating. When you consume aerated drinks, you end up swallowing large amounts of gas. Instead of carbonated drinks, have plain water, infused water, tea or coffee.
Broccoli and other cruciferous veggies
Broccoli, cauliflower, cabbage, Brussel sprouts can cause bloating. You can consume these after cooking them well; this might make them less gassy.
Instead of these veggies, you can add cucumbers, sweet potato, lettuce and zucchini in your diet.
Though dairy is considered highly nutritious, about 70% of the world’s population can’t break down lactose, a form of sugar found in milk. This condition is known as lactose intolerance. If you’re lactose intolerant, even dairy can make you bloat and cause other digestive problems such as cramping, gas and diarrhoea. People who are lactose intolerant can switch to plant-based milk, dairies like yoghurt or lactose-free dairy.
Over the past few years, wheat has got some bad press because of the protein called gluten. However, wheat continues to remain popular as it is used to make breads, pasta, baked goods. For people with celiac disease, wheat can cause bloating. Try including oats, quinoa, buckwheat and almond flour in your diet instead.