Nothing ruins a great meal like feeling too bloated. But what causes that feeling? Well, you may have eaten one of the common foods that cause bloating.
Bloating is that feeling of fullness, discomfort, and distention in your stomach, according to Samantha Dieras, RD, director of ambulatory nutrition services at Mount Sinai Hospital. Dieras adds that this happens when there is excessive gas in the digestive tract and can be caused by a number of things, such as bacterial overgrowth, irritable bowel syndrome, swallowed air, chewing gum, some medications, and certain foods we eat.
While bloating is totally normal and usually subsides over time, there are ways to prevent it and make you feel better. It all starts with avoiding these certain foods:
Beans and Lentils
While beans and lentils have great nutritional value (rich in fiber, protein, iron, and other vitamins and nutrients), they are considered high FODMAP foods. Dieras says that instead of beans and lentils, try consuming other foods with high-quality protein instead, such as meat or quinoa.
Broccoli
Another high FODMAP food, Broccoli and other cruciferous vegetables such as cauliflower and cabbage, are known to cause bloating. Dieras recommends consuming other types of vegetables like zucchini, string beans, bell peppers, asparagus, eggplant, and celery.
Brussel sprouts
Brussels sprouts are another popular cruciferous vegetable that can cause bloating. Dieras recommends consuming other types of vegetables, such as cucumbers, tomatoes, and carrots, if you’re looking for an alternative.
Bran
Though great for when you’re looking to increase your fiber content, bran is one of the most common causes of bloating. Some bran, which includes foods such as barley, corn, oats, rice, and wheat, are considered high FODMAP foods because of its oligosaccharide content. If you’re looking for a bran alternative, opt for rice or high-protein quinoa. You can also look for wheat-, rye-, barley-free labels.
Milk, Ice Cream, and Other Dairy Foods
Dairy is considered another high FODMAP food due to its disaccharide content. Dieras says lactose-containing food should be something you are cautious of if you’re prone to bloating. The Mayo Clinic suggests looking for products that are labeled low-lactose or lactose-free as an alternative.
Fructose
Dieras points out that fructose, which is a sugar found in some of our favorite fruits and artificial sweeteners, can be another culprit of bloating. The Mayo Clinic lists apples, watermelon, and pears as fruits that have high sugar content. Some good fruit alternatives include grapes, blueberries, and strawberries.
Sugar Alcohols
Dieras also calls out sorbitol, which is a form of sugar alcohol found naturally in fruit and also in artificial sweeteners, as a common source of bloating. Sorbitol is found in the same fruits that contain high fructose, such as apples, but you can also find it in berries, peaches, and plums. Good alternatives include fruits like grapes and sweeteners such as maple syrup or dark chocolate.
Soda
Carbonated drinks such as soda may cause bloating as they are filled with carbon dioxide, which is a type of gas. Studies show that swallowing gas can increase pressure in your stomach and lead to that uncomfortable, bloating feeling. The best alternative is to drink flat water. (Plus, added hydration is never a bad thing.)
What does bloating feel like?
As mentioned above, bloating is the feeling of excess fullness and discomfort. Dieras says if you feel any pressure or gas, it probably means you’re feeling bloated. This is a normal occurrence and shouldn’t cause any worry unless it is interfering with your daily activities or causing a great amount of pain.
What helps with bloating if I eat these foods?
The easiest way to help with bloating is to avoid the foods that cause it. Dieras emphasizes that these foods are considered generally safe, but if you happen to have a poor tolerance for them, then she says to opt for the alternatives instead, or follow a low FODMAP diet, which has been proven to help those with digestive problems.
If you do end up eating foods that make you bloat, she says chewing and swallowing slowly can ease it. You can also try to drink plenty of water or eat small, frequent meals.
What foods help with bloating?
The foods that help with bloating are ones that have low FODMAP. Meats, poultry, nuts, and seeds are known for their low FODMAP content, while certain fruits and vegetables, such as kiwi, mandarin, and bok choy make for great low FODMAP options. So if you always feel bloated after eating, try incorporating these foods more into your diet.
How long does bloating last?
This is dependent on what you eat and the amount. Dieras adds that underlying health conditions, such as inflammatory bowel disease (IBD) or food intolerances, can also determine how long bloating can last.
If bloating is severe, persistent, if you’re losing an abnormal amount, or have a change in your bowel habits, it might be a symptom of a more serious problem with your digestive system, and you’ll want to see a doctor.
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