If you often feel bloated after eating, you are not alone. Bloated stomach and discomfort is a common problem, caused by gas retention in the digestive system.
The good news is that there are some foods you can avoid in order to minimize or prevent bloating. Here are the top five foods you should skip if you want to beat the bloat.
1. Beans and Legumes
Beans and legumes are packed with nutrients, protein, dietary fiber, and antioxidants. However, they are also high in a type of sugar called oligosaccharides which are difficult for the body to digest.
When oligosaccharides reach the large intestine, they are fermented by gut bacteria, producing gas that causes bloating, cramps, and flatulence. If you want to avoid bloating, it’s best to limit your consumption of beans and legumes or try cooking them with digestive aids like ginger, turmeric or asafoetida, which may enhance their digestibility and reduce gas production.
2. Carbonated Beverages
Carbonated beverages are a common source of bloating. The small bubbles of carbon dioxide in fizzy drinks work by trapping air in the stomach and causing distension.
Drinking carbonated drinks can also make you swallow more air, leading to further bloating and discomfort. If you want to avoid bloating, it’s recommended that you switch to non-carbonated drinks like water or herbal tea, and limit or avoid carbonated beverages like soda, beer, or sparkling wines.
3. Dairy Products
Dairy Products like milk, cheese or ice cream are high in lactose, the sugar found in milk, and many people have trouble digesting it.
Related Article
5 Foods That Cause Bloating
Lactose intolerance occurs when the body produces too little lactase, an enzyme needed to digest lactose, which leads to bloating, gas and other digestive problems. If you are lactose intolerant, you can try lactose-free dairy products, or other non-dairy products like soy milk, almond milk or yogurt, to avoid bloating and discomfort.
4. Cruciferous Vegetables
Cruciferous vegetables like broccoli, cabbage, cauliflower or Brussels sprouts are highly nutritious and can be a great addition to any diet. However, they also contain high amounts of a type of sugar called raffinose, which can be difficult to digest.
In the large intestine, raffinose is fermented by gut bacteria, producing gas that causes bloating and flatulence. If you want to prevent bloating, it’s best to avoid these vegetables or cook them well to enhance their digestibility and reduce gas production.
5. Fried and Fatty Foods
Fried and fatty foods are notorious for causing digestive problems, including bloating, indigestion, and heartburn.
These foods take longer to digest than other foods, which means they may sit in the stomach for an extended period of time and lead to feelings of fullness, discomfort and gas. If you want to avoid bloating and other digestive issues, it’s best to limit or avoid fried and fatty foods like french fries, fried chicken, cheeseburgers or pizza.
Instead, opt for healthier fats like monounsaturated and polyunsaturated fats, which are found in foods like nuts, seeds, olive oil, avocado, and fatty fish.
