Many people have experienced a feeling of bloating in their lives. What is bloating? Bloating is the result of gas or fluid accumulating in your digestive tract, or when bacteria in your large intestine have a hard time breaking down certain foods. Why do you experience bloating?
There are several reasons why you can get bloated: you eat too fast, you eat too much or you eat foods high in fiber that can cause gas to build up in your digestive tract. Many people think that bloating is a frivolous problem that brings only discomfort. However, you should be aware that bloating may indicate other health problems. Therefore, if you notice a frequent occurrence of this symptom, you need to see a doctor as soon as possible.
How can you prevent bloating? As we said before, there are some foods that can cause bloating. What’s more, they are not harmful, because they are healthy high-fiber foods that belong in a healthy diet. However, you should know how to reduce discomfort and what foods you should avoid to prevent bloating. So, we want to show you a list of 8 foods that may cause bloating. Read and take notes!
When you consume large amounts of dry beans or lentils, you can experience bloating, because these foods are high in a fiber called raffinose. To avoid bloating, you should start with small portions of legumes and slowly increase the amount that you eat. Otherwise, if bloating doesn't disappear, you need to avoid legumes and consult a doctor as soon as possible.
#2. Cruciferous Vegetables
Cruciferous vegetables such as broccoli, Brussels sprouts, cabbage, and kale are high in raffinose and can cause gas and bloating. As we all know, cruciferous vegetables are very important for our bodies, because they are high in vitamins, minerals, and antioxidants, so they are a part of a healthy diet. To avoid bloating, you should start with small portions, eating only steamed cruciferous veggies.
#3. Carbonated Beverages
Most carbonated beverages cause gas and bloating. There is only one-way out to get rid of bloating – you must avoid carbonated beverages. Replace these fizzy drinks with a refreshing green juice or mineral water with a splash of lime cordial.
#4. Greasy Foods
People who consume greasy foods may experience bloating. The fact is, fats slow down the rate at which your stomach empties into the small intestine. We recommend you eat smaller portion of greasy foods to avoid bloating. Otherwise, if bloating doesn’t disappear, you must avoid eating greasy foods and consult a doctor.
#5. Foods Sweetened with Alcohol Sugars
Some of these foods such as sorbitol, mannitol, and xylitol can cause bloating, because you do not digest them well so they're fermented by bacteria in your digestive tract. You should avoid all foods that contain alcohol sugars to prevent gas and bloating.
#6. Dairy Products
People who have lactose intolerance (the inability to digest milk sugar “lactose”) may experience bloating while eating dairy products. To avoid bloating, you can replace milk with lactose-free milk or take some lactose pills with your dairy products. However, before using our advice, you should consult a doctor!
#7. Whole Grains
Whole grains are a key to a healthy diet, because they are rich in fiber and nutrients. However, the fiber along with the starch can make you feel bloated if you eat big portions. So, to prevent bloating, you should eat small portions slowly increasing the amount that you eat. The fact is, your digestive system will adapt to the extra fiber, and gas and bloating should eventually decrease.
While eating mushrooms, you may experience bloating, because they contain polyols. Firstly, you should not over-do it, eat smaller portions of mushrooms. Secondly, to avoid bloating, you can replace mushrooms with zucchini and seaweed.
READ MORE: 6 foods that fight knee pain
The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!
Please share this with your friends and family and let us know what you think in the comments below.