Foods which cause bloating
Bloating is when your belly feels swollen or enlarged after eating few foods. It is usually caused by gas or other digestive issues. Bloating is very common issue. About 16–30% of people say that they experience it regularly. Here are few foods that can cause bloating, below are given suggestions on what to replace or what to eat instead.
Lentils
Lentils are called as legumes. They contain high amounts of protein, fiber and healthy carbs, as well as minerals such as iron, copper and manganese.
Because of their high fiber content, they can cause bloating in sensitive individuals. This is especially true for people who are not used to eating a lot of fiber.
Like beans, lentils also contain FODMAPs. These sugars may contribute to excessive gas production and bloating.
However, soaking or spouting the lentils before you eat them can make them much easier on the digestive system.
What to eat instead
Light colored lentils are generally lower in fiber than darker ones, and may therefore cause less bloating.
Carbonated Drinks
Carbonated drinks are another very common cause of bloating. These drinks contain high amounts of carbon dioxide, a gas. When you drink one of these beverages, you end up swallowing large amounts of this gas. Some of the gas gets trapped in the digestive system, which can cause uncomfortable bloating and even cramping.
What to drink instead
Plain water is always best. Other healthy alternatives include coffee, tea and fruit-flavored still water.
Onions
Onions are underground bulb vegetables with a unique, powerful taste. They are rarely eaten whole, but are popular in cooked meals, side dishes and salads.
Even though they’re usually eaten in small quantities, onions are one of the main dietary sources of fructose. These are soluble fibers that can cause bloating.
Additionally, 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. Cooking the onions may reduce these digestive effects.
What to eat instead
Try using fresh herbs or spices as an alternative to onions.
Dairy Products
Dairy is highly nutritious, as well as an excellent source of protein and calcium. There are many dairy products available, including milk, cheese, cream, yogurt and butter.
However, about 75% of the world’s population can’t break down lactose, the sugar found in milk. This condition is known as lactose intolerance.
If you’re lactose intolerant, dairy can cause major digestive problems. Symptoms include bloating, gas, cramping and diarrhea.
What to eat instead
People who are lactose intolerant can sometimes handle cream and butter, or fermented dairy like yogurt.
Lactose-free milk products are also available. Other alternatives to regular milk include coconut, almond, soy or rice milk.
Beer
Everyone has probably heard the term “beer belly” used before. It refers not only to increased belly fat, but also to the bloating caused by drinking beer. Beer is a carbonated beverage made from sources of ferment able carbs like barley, maize, wheat and rice, along with some yeast and water.
Therefore, it contains both gas and fermentable carbs, which are two well-known causes of bloating. The grains used to brew the beer which often contain gluten.
What to drink instead
Water is always the best beverage, but if you are looking for alcoholic alternatives then red wine, white wine or spirits may cause less bloating.
Sugar Alcohols
Sugar alcohols are used to replace sugar in sugar-free foods and chewing gums. Common types include xylitol, sorbitol and mannitol. Sugar alcohols are also FODMAPs. They tend to cause digestive problems, since they reach the large intestine unchanged where the gut bacteria feed on them. Consuming high amounts of sugar alcohols may cause digestive issues, such as bloating, gas and diarrhea.
What to eat instead
Erythritol is also a sugar alcohol, but it is easier on digestion than the ones mentioned above. Stevia is also a healthy alternative to sugar and sugar alcohols.
Even though if you have persistent digestive problems, then you may want to consider a low-FODMAP diet. It can be incredibly effective, not just for bloating but for other digestive issues as well.It is always better to eat in every 3 hrs to control your bloating and digestive problems.Also if you feel too much of bloating then you can have probiotics which help your gut flora balance.
However, make sure to see a doctor to rule out a potentially serious medical condition.