Foods that make you feel bloated

Posted on sustenance And tagged Nutrition, Food, Diet, Health, Healthy Diet, Nutrition tips

Does your stomach feel bloated? Optimize your diet and see if your swollen belly is due to these bloating foods.

To some extent, a bloated stomach after a meal is normal. But we know that having to squeeze your puffy belly into a figure-hugging party dress probably won't comfort you. Don't despair - there are ways to reduce flatulence.

If you're constantly struggling with discomfort or bloating after eating, it's a good idea to get checked out by your GP. Bloating can be a sign of conditions such as celiac disease, Crohn's disease, or irritable bowel syndrome (IBS).

For most people, however, preventing flatulence means looking for foods that do not have a bloating effect. They may vary from person to person, but here are the usual suspects...

1. Sparkling drinks

Carbonated drinks are among the worst foods that have a bloating effect. The bubbles (including those in mineral water) are gas that can stay in your stomach and make you feel like you've been filled with a bicycle pump. Even if you omit the sugar and opt for diet drinks, artificial substitutes such as sucralose and aspartame can disrupt your intestines because it is difficult for your gastrointestinal tract to break them down.

2. mushrooms

Mushrooms contain a type of sugar called raffinose. Once raffinose reaches the large intestine, bacteria digest and ferment it, producing gases such as carbon dioxide, hydrogen, and methane. And then we can say hello to the annoying, swollen stomach.

3. beans

Beans are brilliant. They are rich in fiber, protein, vitamins, and minerals. But they also contain oligosaccharides - types of sugar that the body can only break down with difficulty. Try soaking beans before cooking to reduce bloating, or try mung and adzuki beans, which are a bit more digestible for the digestive tract.

4. Onions & Garlic

Not only are they two of the tastiest ingredients, but they're also two of the most common foods that cause bloating. The world can be so cruel. Onions and garlic are both rich in fructans, which ferment in the small intestine. This causes bloating, gas, constipation, and diarrhea, particularly in people with IBS. One “Low-FODMAP” diet (which excludes onions and garlic) has been shown to reduce these symptoms by excluding highly fermentable carbohydrates.

5. cruciferous vegetables

Cauliflower, broccoli, cabbage, and Brussels sprouts are also rich in the hard-to-digest sugar raffinose. Alternatives that are gentler on the stomach include spinach, zucchini, asparagus, carrots and celery.

6. Dairy products

A common culinary cause of bloating — and that makes sense. Dairy products are undeniably good for us, but they can also make life miserable for people who are unknowingly lactose intolerant. Some people can't produce enough of an enzyme called lactase, which can break down the sugar in milk. The sugar then winds its way through the digestive tract, draws water into the intestines and produces that bloated stomach. When you reduce your milk intake, make sure you get your calcium from other sources, such as broccoli, kale, and almonds.

Posted on sustenance And tagged Nutrition, Food, Diet, Health, Healthy Diet, Nutrition Tips.