What is bloating? Bloating is the result of gas or fluid accumulating in your GI tract, or when bacteria in your large intestine have a hard time breaking down certain foods. The most common foods that cause bloating are high FODMAP foods.

Do you know about FODMAP foods? FODMAPS are a group of indigestible short-chain carbohydrates or sugar molecules. The thing is, your body is unable to completely digest sugar molecules, and due to this you can face the problems like gas and bloating.

How can you treat bloating? If you have digestive problems, you have to avoid high FODMAP foods and other products that cause bloating. In our article, you can find a list of 10 foods that can cause bloating. What’s more, we have a list of substitutes that will help satisfy your hunger. Read and take notes!

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Credit: Freepik

Credit: Freepik

#1. Raw Cruciferous Vegetables

Cruciferous vegetables cause bloating and gas, because they are extremely high in fiber. What’s more, cruciferous veggies contain raffinose, which is a sugar molecule. This means that they belong to the group of high FODMAP foods. Stop eating raw cruciferous vegetables!

We recommend you eat these vegetables only in cooked form. If you like cabbage, you can replace it with fermented cabbage or sauerkraut.

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#2. Fizzy Drinks

Oh no! The carbonation in fizzy drinks create air in the intestinal tract, which will cause bloating.

You can replace fizzy drinks with a refreshing green juice or mineral water with a splash of lime cordial.

Credit: Freepik

Credit: Freepik

#3. Onions

Onions contain fructans, which are a fructo-oligosaccharide. This means that they belong to the group of high FODMAP foods. What’s more, onions can cause other digestive symptoms such as acid reflux and indigestion.

You shouldn’t eat raw onions, try to replace them with cooking onions.

#4. Apples

Unfortunately, apples can cause bloating! Apples are high in fructose than most fruits. Fructose is a monosaccharide, which makes it a high FODMAP food.

We recommend you replace apples with fruits such as berries, cantaloupe, grapes or bananas. What’s more, you can eat cooked apples!

Credit: Freepik

Credit: Freepik

#5. Sugar Alcohols

Sugar alcohols are often used as low-calorie sweeteners in processed foods. What’s more, sugar alcohols are made up of polyols, which are a FODMAP.

You should replace sugar alcohols with green leaf stevia or 100% pure maple syrup.

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#6. Garlic

Garlic is a high FODMAP, so it can cause bloating and gas. Raw garlic as well as cooked garlic can cause digestive symptoms!

We recommend you replace garlic with chives.

Credit: Freepik

Credit: Freepik

#7. Beans and Legumes

Beans and legumes contain a protective coating called phytic acid. Phytic acid is an antinutrient, because it binds to the nutrients in the food it’s found in, which prevents us from digesting and absorbing essential vitamins and minerals. What’s more, beans and legumes are high FODMAP foods, because they contain a sugar molecule called alpha-galactosides.

You should replace beans and legumes with organic grass-fed meat or eggs.

#8. Grains

Some grains such as oats, rice and wheat contain phytic acid. What’s more, grains are a high fiber and high FODMAP food.

We recommend you replace some grains with quinoa.

Credit: Freepik

Credit: Freepik

#9. Mushrooms

Mushrooms contain polyols, which make them a high FODMAP food.

We recommend you replace mushrooms with zucchini and seaweed.

#10. Dairy Products

Dairy products are high in lactose, which is a milk sugar. In order to digest lactose, our bodies require the digestive enzyme, lactase. Unfortunately, most people stop producing a sufficient amount of lactase beyond the ages of breastfeeding! So, dairy is too difficult to digest.

We recommend you replace dairy products with coconut milk and nut milks.

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