Have you ever felt bloated after eating? What causes you to be bloated?
Bloating is when your belly feels swollen or enlarged after eating. It may be caused by gas or digestive issues.
Here are 13 foods that causes bloating and what to eat instead:
Beans are rich in fiber, as well as several vitamins and minerals. Also, they contain high amounts of protein and healthy carbs.
Major discomfort, with symptoms like bloating, flatulence, cramping and diarrhea may be applicable for individuals with irritable bowel syndrome, for a gas is formed during the fermentation process of the beans.
What to eat instead: Some beans are easier on the digestive system. Pinto beans and black beans may be more digestible, especially after soaking.
Beans can also be replaced with grains, meat or quinoa.
They contain high amounts of protein, fiber and healthy carbs, as well as minerals such as iron, copper and manganese.
However, they can cause bloating in sensitive individuals due to high fiber content. Most especially applicable for people who are not used to eating a lot of fiber.
Soaking or spouting the lentils before you eat them can make them much easier on the digestive system.
What to eat instead: Choose light colored lentils for they contain lower in fiber than darker ones, and causes less bloating.
3. Carbonated Drinks
This is a very common cause of bloating because these drinks contain high amounts of carbon dioxide.
In drinking these beverages, you end up swallowing large amounts of carbon dioxide.
Uncomfortable bloating and frequent cramping is caused by the trapped carbon dioxide inside the digestive system.
What to drink instead: The best option is plain water. Coffee, tea and fruit-flavored water would be other healthy alternatives you can choose from.
Wheat contains gluten, a protein, which has been controversial for the past few years.
It is still widely consumed despite the controversy. The the main ingredient in most commodities like breads, pastas, tortillas and pizzas, as well as baked goodies e.g (cakes, biscuits, pancakes and waffles)
Also, it causes major digestive problems especially for people with gluten sensitivity or celiac disease. Which also includes bloating, gas, diarrhea and stomach pain.
What to eat instead: Pure oats, quinoa, buckwheat, almond flour and coconut flour are gluten-free alternatives you can choose from.
5. Broccoli and Other Cruciferous Vegetables
Broccoli, cauliflower, cabbage, brussels sprouts and several others compose the cruciferous vegetable family.
These vegetables contains essential nutrients like fiber, vitamin C, vitamin K, iron and potassium which makes it healthy.
However, they also contain FODMAPs, so they may cause bloating in some people.
A tip: Cooking these vegetables may make them easier to digest.
What to eat instead: Alternatives include spinach, cucumbers, lettuce, sweet potatoes and zucchini.
Onions are rarely eaten whole, but are popular in cooked meals, side dishes and salads.
They’re usually eaten in small quantities. It is one of the main dietary sources of fructans which is a soluble fiber that can cause bloating.
Moreover, some people are sensitive or intolerant to other compounds in onions, especially raw onions.
Therefore, onions are a known cause of bloating and other digestive discomforts.
A tip: To reduce these digestive effects, cook the onions.
What to eat instead: As an alternative to onions you may try using fresh herbs or spices.
Barley is a commonly consumed cereal grain. It is rich in fiber and contains high amounts of vitamins and minerals like molybdenum, manganese and selenium.
Whole grain barley may cause bloating in individuals who are not used to eating a lot of fiber.
Furthermore, barley also contains gluten. This may strike problems for people who have low tolerance to gluten.
What to eat instead: It can be replaced with other grains or pseudocereals like oats, brown rice, quinoa or buckwheat. Refined barley, like pearl or scotch barley, may be tolerated better.
Rye is a cereal grain which is a family of wheat. It is very nutritious and an excellent source of fiber, manganese, phosphorus, copper and B-vitamins.
However, rye also contains gluten, a protein that many people are sensitive or intolerant to.
It may be a major cause of bloating in sensitive individuals due to its high fiber and gluten content.
What to eat instead: Other grains or pseudocereals, including oats, brown rice, buckwheat or quinoa.
9. Dairy Products
Dairy is highly nutritious for it is an excellent source of protein and calcium.
However, about 75% of the world’s population are lactose intolerant wherein their bodies can’t break down lactose, the sugar found in milk.
Dairy can cause major digestive problems for those who are lactose intolerant. Symptoms include bloating, gas, cramping and diarrhea.
What to eat instead: For lactose intolerant people: cream, butter, or fermented dairy like yogurt would be best. Also, lactose-free milk products are also made available in the market. Furthermore, there are alternatives to regular milk like coconut, almond, soy or rice milk.
Apples are high in fiber, vitamin C and antioxidants, and have been linked with a range of health benefits.
However, apples have also been known to cause bloating and other digestive issues for some people.
Gas and bloating may be caused by the fermentation of fructose and fiber in the large intestine.
A tip: Cooked apples may be easier to digest than fresh ones.
What to eat instead: Other fruits, such as bananas, blueberries, grapefruit, mandarins, oranges or strawberries.
Garlic is incredibly popular, both for flavoring and as a health remedy.
Like onions, garlic contains fructans, which are FODMAPs that causes bloating.
Bloating, belching and gas are common symptoms of allergy or intolerance to other compounds found in garlic.
A tip: cooking the garlic may reduce these effects.
What to eat instead: Try using other herbs and spices in your cooking, such as thyme, parsley, chives or basil.
12. Sugar Alcohols
Sugar alcohols are used to replace sugar in sugar-free foods and chewing gums.
It is also FODMAPs that tends to cause digestive problems, reaching the large intestine unchanged where the gut bacteria feed on them.
Digestive issues, such as bloating, gas and diarrhea are the effects of consuming high amounts of sugar alcohols.
What to eat instead: Erythritol is also a sugar a*****l, but it is easier on digestion than the ones mentioned above. Stevia is also a healthy alternative to sugar and sugar alcohols.
The term “beer belly” is a very common terms which does not only refer to increased belly fat, but also to the bloating caused by drinking beer.
Beer is a carbonated beverage made from sources of fermentable carbs like barley, maize, wheat and rice, along with some yeast and water.
Containing both gas (carbon dioxide) and fermentable carbs, two well-known causes of bloating. The grains used to brew the beer also often contain gluten.
What to drink instead: The best beverage would be water, but if you are looking for alcoholic alternatives then red wine, white wine or spirits may cause less bloating.
Be mindful of the thing you eat. Always eat in moderation. Take good care of your body, you only got one.