7 Foods That Cause Bloating
Bloating is quite common. It’s when your stomach feels swollen after eating. But which foods are the causes of bloating? It’s caused by gas or digestive issues and can usually be prevented by avoiding something in our diet. Here are seven foods that may cause bloating. Let’s have a look.
Beans are one of the foods that are most prone to cause bloating. They are a type of legume. They have high amounts of protein, carbohydrates and fibers, and are rich in vitamins and minerals as well. However, most types of beans have sugars called alpha-galactosides in them, which escape digestion and ferment in the gut. Gas is a byproduct of this process. People with irritable bowel syndrome (IBS) produce another gas during this process which causes great discomfort, with bloating, flatulence, and diarrhea as symptoms.
Lentils also fall into the category of legumes, and are one of the causes of bloating. They also have high doses of protein, carbohydrates, fiber and minerals. Due to their high fiber level, sensitive individuals can find themselves bloated after eating it, especially people who are not used to eating a lot of fiber. Also, lentils contain the same special sugars as beans do which contribute to gas production and therefore, bloating. However, to make them easier on your digestive system, soak or spout the lentils before eating them.
3. Carbonated Drinks
One of the major causes of bloating is carbonated drinks. They have a high carbon dioxide content, and when you drink the beverage, you swallow a lot of this gas. Some gets trapped in your digestive system, which can cause bloating and cramping. Instead, drink water, coffee, of tea.
Surprisingly, apples can also cause bloating. They are one of the most popular fruits. They contain high stores of fiber, vitamin C, antioxidants, and have many health benefits. Sadly, they have been known to cause digestive issues and bloating as well. This is due to fructose, and the fiber contained in it. They both ferment in the large intestine which may cause gas which leads to bloating. Instead, eat other fruits, such as bananas, oranges, strawberries, or grapefruit. Even cooked apples would be easier to digest.
Wheat has now been shown to cause bloating as well, mainly due to its protein, known as gluten. In people with gluten sensitivity or celiac disease, wheat causes some major digestive issues, such as gas, bloating, stomach pain, and diarrhea. There are several gluten free alternatives such as, pure oats, almond flour, and coconut flour, which do not cause these problems.
Onion is one of the most common ingredients in the kitchen, with a unique, powerful taste. It can make almost any food miles better. Onions are the main dietary sources of fructans, which is a fiber that can cause bloating. Along with this, people who are intolerant to other compounds found in onions can find themselves with bloating or other digestive issues. Cooking onions can reduce these effects.
7. Dairy Products
Lastly, dairy products can also cause bloating. Dairy is a great source of protein and calcium. There are many types of dairy products consumed on a daily basis such as cheese, milk, and yogurt. However, most people can’t digest lactose, which is found in milk. If you’re lactose intolerant (can’t break down lactose), you can have get some major digestive problems, such as bloating, gas, cramping, and diarrhea.