10 Foods That Cause Bloating

Saturday, November 7, 2015, 14:16 [IST]

Bloating is a common problem. It is a fact that almost 60 percent of people face this problem only because of the diet they follow. One should follow a rich diet that contains proteins, vitamins and nutrients.

When you lack these three elements in your daily diet, your tummy tends to bloat up with gas. This bloating makes you uncomfortable which often leads to diarrhea, nausea and other minor health hiccups. To prevent bloating, you should pay attention to the types of foods you consume. Experts state that there are more than a handful of healthy foods that cause your tummy bloat! For example, foods like: lentils, beans, wheat, aerated drinks, dairy products are some of the gassy foods you should try to avoid eating in more quantities.

The reason why this happens is because these foods on the list contain a whole lot of fibre, short-chain carbohydrates which are ferment-able oligo-, di-, mono-saccharides and polyols (FODMAPs).

These three properties in the foods cause excessive gas leading to a tummy bloat. Now, when your tummy bloats, you should sip on jeera water or honey water. These two home remedies reduce the gas in the gut.Taking a walk too might help ease this problem. So, here are some of the 'healthy' foods that cause stomach bloating, take a look:

Lentils

It is said that people who are not used to eating too much of fibre should avoid the consumption of lentils everyday. All types of lentils contain FODMAPs which is the sole reason for your tummy bloating. Soak the lentils in warm water before cooking to reduce the problem.

Beans

This is a healthy legume. However, they contain sugars called alpha-galactosides, which belong to a group of carbohydrates called FODMAPs. These carbohydrates tend to escape the digestion process and they later ferment by the gut bacteria in the colon. This results in gas formation in your tummy which causes your stomach to bloat.

Wheat

People who are gluten-sensitive should not consume wheat as it results in stomach bloating, along with stomach pain and diarrhea.

Sodas

Sodas are unhealthy to consume. They contain carbon dioxide and other gases which lead to a tummy bloat.

Cruciferous Vegetables

Veggies like broccoli, spinach, kale contain contain FODMAPs, the carbohydrate which produces gas in the stomach causing it to bloat. Though these veggies are rich in vitamin K, calcium and iron, they should be not be consumed in excess.

Barley

Barely is a healthy cereal grain. But, barley when consumed in excess, causes the tummy to bloat since it has a high amount of fibre. If you are intolerant to gluten then this is a healthy food which causes gas.

Onions

Onion is the main vegetable which is added to almost every meal. However, these little bulbs contain dietary sources called fructans. These are soluble dietary sources which can cause bloating and gas in the stomach.

Apples

Apples contain two culprits which cause tummy bloating ie: fructose (which is a FODMAP) and the high fiber content. Consume apples only once in a week and drink at least 2 glasses of water after consumption.

Dairy Products

Being lactose intolerant too causes tummy bloating. Therefore, the foods that cause gas in your tummy are cheese, milk, paneer, yoghurt, butter etc. They should be consumed only in minimum quantities.

Garlic

Garlic which is considered to be a healthy vegetable, contains fructans, which are FODMAPs that can cause tummy bloating. If you are allergic to this vegetable, it should be avoided.

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