Bloating is basically that awful swollen, puffy feeling you get after eating. This is probably because you ate too fast or maybe because you ate foods high in a certain kind of fiber that can cause gas to build up in your digestive tract.

Bloating isn’t usually serious, but it came be really discomforting. It’s also true that bloating can be a symptom of a health problem so if it occurs frequently, please speak with your health care provider.

Most foods that cause bloating are not necessarily bad for your health. In fact, most of them are actually healthy high-fiber foods.
Here’s a few common foods that cause bloating:

1. Legumes

Legumes, in general, are high in a fiber called raffinose. Eating them in large amounts can end up resulting in a lot of gas formation and this gas formation is what leads to bloating. Legumes are very nutritious, so taking them off your diet wouldn’t be a wise choice. Instead, to avoid excess gas, start with small portions and slowly build up the amounts you eat.

2. Carbonated beverages

Carbonated beverages can make you feel bloated because you’re basically swallowing air when you drink them. They often cause you to feel like belching more often. These drinks have a stronger bloating effect when you drink them too quickly. So if bloating is making you feel uncomfortable, then it would probably be best if you reduced the amount of soft drinks you take. In fact, most of these soft drinks due to their high calorie and sugar content, are actually bad for you in other ways.

3. Dairy products

Milky and dairy products can cause bloating and discomfort, but not to everyone. They usually affect people who are lactose intolerant (the inability to digest lactose). But there are some types of lactose-free milk available for people who have lactose intolerance. It’s important to speak to your doctor first before taking any further step.

4. Whole grains

Whole grains are really healthy for you. And because they’re rich in fiber, they’ve also been associated with weight loss for several years now, due to the fact that keep you full for a longer period, regulate your appetite and therefore, help you deal with junk food cravings.

But here’s the thing, they also contain starch. The fiber along with the starch can make you feel bloated, especially if you ate too fast.

Conclusion

If you’ve been feeling uncomfortable because of the bloating feeling, the solution to this problem is rather very simple. All you need to do is to eat slowly whenever you’re eating any of these foods, or any other food that is very high in fiber. And make sure not to overeat no matter how hungry you feel.

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Bloating is a condition where the abdomen feels uneasily full and gaseous, and may also be visibly swollen. Bloating is common, about 16-30% of people experience it regularly.

Bloating might be a symptom of a serious medical condition; it is usually caused by something in a diet. Below are 5 types of food that cause bloating you should be aware of

CARBONATED DRINKS

Some of the gas from these drinks gets trapped in the digestive system, which may perhaps cause uncomfortable bloating. Instead of these, you can drink plain water instead, or alternatively take coffee, tea and fruit-flavoured water.

GARLIC

Garlic is very popular both for flavouring and as a healthy remedy and like onions, it contains fructans which are fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) that can cause bloating.

Allergy or intolerance found in garlic is also very common, like belching, bloating and gas. Though cooking garlic may reduce these effects, it is also advisable to try using other herbs and spices such as thyme, parsley, or basil in cooking.

CRUCIFEROUS VEGETABLES

Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts among others. There are very healthy, they contain essential nutrients like vitamin C, K, iron and potassium. However, they also contain FODMAPs which may cause bloating in some people.

You can alternatively go for cucumbers, lettuce, sweet potato and zucchini.

APPLE

They say an apple a day keeps the doctor away; apples are one of the most popular fruits in the world, high in fiber, vitamin C and antioxidants and have also been with numerous health benefits. Apples have however also been known to cause bloating and some other issues for some people.

Fructose is a FODMAP and contains high fiber, they can both be fermented in the large intestine and may cause bloating and gas. Other alternative fruits in place of apples are oranges, strawberries, blueberries, bananas, and mandarins

BEER

The popular term ‘beer belly’ refers to not only increased belly fat, but also the bloating caused by drinking beer. Beer is a carbonated beverage and is made from sources of fermentable carbs like wheat and rice.

Bear contains both gas (carbon dioxide) and fermentable carbs which are two very popular cause of bloating. So instead of drinking beer, you could settle for red wine, white wine or spirits. These can cause less bloating.

Finally, bloating is a very common problem that can be resolved with simple changes. If you have persistent bloating problems, then you should try eating foods and fruits with low FODMAPs. It can be effective for other digestive problems, not just bloating.

WhatsApp number: +971 565 830 067  (Just send us code 3079 and we will get back to you ASAP)
Contact Us: Click here to send us your details or fill in the form below.

You can get in touch with us 24/7 and one of our experts will not only give you a free consultation but also help you pick out an appropriate male or female personal trainer to meet your needs. One-on-one personal training lessons are available in Dubai, Abu Dhabi, Sharjah, Ajman and RAK.
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