If you are getting that bloated stomach feeling regularly, chances are that feeling is coming from the foods you eat everyday. Below are some of the worst belly bloating foods that will have you altering your diet in no time.
Broccoli, Cabbage, Kale
These are all cruciferous vegetables, which contain raffinose – a sugar that doesn’t digest until bacteria in your gut ferment it, which produces gas and makes you bloat. But don't cut these healthy foods out all together. Just watch the amount you eat. And try steaming the vegetables instead, since cooking will soften the fibre and shrink the portion as some of the water cooks out.
Beans, along with lentils, soybeans and peas are all gas-causing foods. While they are a great source of protein, they also contain sugars and fibres that our bodies can't absorb. So when legumes reach the large intestine, your gut bacteria takes the lead and feasts on them. This can lead to the ballooning of your waist. Experts suggest you try combining legumes with easily digestible whole grains such as rice or quinoa.
If you feel bloated after eating cheese or drinking milk you could be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose, or the sugar found in dairy products. That can lead to gas forming in the GI tract, which will lead to bloating. If this is the case, you should avoid dairy products and opt instead for lactose-free alternatives. You could also consider taking tablets that could help you digest foods that contain lactose.
Apples are high in fibre and also contain fructose and sorbitol – sugars that are found in fruits that a lot of people can't tolerate and leaves them feeling bloated and gassy. But because they are so good for you – they are believed to be linked to a lower risk of heart disease and respiratory problems – you shouldn't stop eating them altogether. Simply eat them in moderation and separately from meals. Other fruits to avoid for bloating include pears, peaches and prunes
High-sodium foods result in water retention, which can lead to bloating. Because sodium is found in a lot of processed and packaged foods including soups and breads, avoiding them can be difficult. If you find yourself eating salty foods try to drink a lot of water to help flush it out.
Fatty Food and Junk Food
A fatty meal could lead to bloating because fats are the last thing to leave the stomach. Any type of fat will take longer to digest than carbohydrates or protein. Because many junk foods are high in fat and sugar, the double whammy will likely also lead to bloating.
Food like pasta, bagels, cereal and rice all have a high amount of carbohydrates that can cause your body to store three times more water compared to protein. So instead of loading up on carbs try adding more lean proteins like chicken breasts or salmon to your diet to avoid that bloating feelings.
Pop, fizzy water or other carbonated beverages can lead to excessive bloating. But if you're finding it hard to go without that soda, try leaving the can open before your drink from it, or gently shake it to let out some of the carbonation. Adding ice can also cut down on carbonation.
If you take inulin or psyllium with your meals you may find you are experiencing bloating. While it's good at fighting constipation, too much fibre at one time may have the opposite effect. If you are on a high-fibre diet you should make sure you drink lots of water with your foods and supplements. Fibre absorbs water, making it easier for it to move through your digestive tract.
Sugar alcohol sweeteners like mannitol, maltitol and sorbitol tend to cause bloating in the form of stomach gas. So if you do use sugar substitutes, try looking for alternatives such as honey or yellow, brown or white sugar in small amounts to sweeten your foods without giving you that puffy belly.
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