TEN FOODS THAT CAUSE BLOATING ( some are very healthy, so don’t “throw the baby out with the bathwater” )
Asparagus
Asparagus is one of the many vegetables that can lead to undesirable digestive symptoms. The high fibre content can cause gas to be produced during the fermentation process.
Blackberries
This fruit can take longer to digest than others as they are high in polyols (sugar alcohols) which can be difficult to break down in the body.
Coffee
Coffee contains caffeine which can irritate the gut and lead to bloating. Also, some of the acids in coffee are known to upset sensitive stomachs.
Watermelon
Watermelon is packed with fructose, which is a naturally occurring sugar that can cause bloating when consumed in large amounts.
Potatoes
The starch content in potatoes makes them a high gas-producing carbohydrate. Try swapping potatoes for rice as rice is the only carbohydrate that does not cause gas.
Onions
Fructans are soluble fibers that are found in onions and can cause digestive issues. Red onions have high levels of these fibers, so switching to a white onion may help.
Beans
These legumes contain sugars called oligosaccharides, which although may be naturally occurring, our bodies can find difficult to break down.
Soy sauce
Gluten is a major ingredient in soy sauce and this can cause inflammation throughout the body. Many people may actually have an intolerance to gluten without actually knowing it.
Eggs
Some people may find that eggs will upset their stomach and sensitivity to them can cause gas and bloating. The sulfur in eggs is also the culprit for the foul smell produced when releasing wind.
Cucumber
Cucumbers are high in a chemical compound called cucurbitacin which can cause gas production in the body.
Source: Breaking Muscle
TREATING BLOATING:
The NHS advises that regular exercises can improve digestion and prevent bloating, as well as aid with symptoms of it.
To deal with symptoms, it also recommends chewing with your mouth closed ‘to avoid swallowing air’, drinking plenty of water, eating fibre-rich foods, pacing your meals differently and massaging the stomach from right to left to release trapped wind.
Drinking lots of fizzy drinks, alcohol, or caffeine in coffee and tea; eating foods which are known to cause gas; slouching when eating; eating big meals before bed; or consuming food which is processed, sugary, spicy, fatty, or contains ingredients you’re intolerant to are all triggers.
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