Introduction
Food is what keeps the sustenance of life going. However, not everyone can enjoy food to their fill. Sometimes we suffer conditions that are not a health hazard but appear as a result of what we eat in our food. Such is a harmless condition known as bloating. Ever felt the queasy feeling of fullness in stomach and distention with gases rolling down the stomach and causing discomfort in gut? Well, one in every 10 individuals in U.S complains of feeling bloated after eating certain kind of foods. The condition can even occur if one has not eaten to their fullest. Though in rare situations bloating is associated with some underlying disease with which other symptoms are equally associated. Bloating and gas formation are normally associated with the food intake which can be considerably controlled by changing the habit and lifestyle of eating.
Bloating can occur as a result of several reasons of which overeating is the most common cause of bloating. Eating food too quickly and in bulk can be a common cause of bloating which often result in moderate level of discomfort in abdomen as well as stomach ache. Food rich in fats is also another common cause of bloating as fats are not easy to digest. Other reasons include excessive passing of wind, swallowing air, constipation, inability to tolerate certain foods are all associated with bloating. There are certain diseases such as celiac disease or irritable bowel syndrome that can be commonly found to be associated with bloating. Bloating is not like fat gain and is only temporary and is due to gain of water weight in belly. The water retention can occur as a result of high sodium concentration in certain foods. Thus as soon as the food source causing bloating is stopped eaten, the bloating discontinues taking along all irritation and discomfort with it.
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Food that causes bloating stomach
Bloating is a feeling of swollen or enlarged stomach after eating certain kind of foods. It is usually associated with other conditions such as gas in stomach that is a feeling of flatulence and some other digestive issues. Bloating associated with food is so common that up to 30% people experience the bouts regularly whereas somewhat every individual has experienced from the situation irrespective of age disparity. Here in this article we will be discussing some foods that cause bloating stomach:
1.Lentils and legumes in particular beans
Beans are a rich source of proteins, carbs, fibers, vitamins and minerals. They are healthy food belonging to family of legumes but are often associated with bloating. Bloating is caused by the beans as a result of gut bacteria fermenting it and releasing gas as a byproduct. Such products belong to a family of carbs called FODMAPs (fermentable oligo, di, mono saccharides and polyols) and are a rich source of alpha galactosidase sugars. These legumes are associated with bloating in normal individuals and can be controlled by allowing the beans to be soaked in water for a longer time before cooking and also by changing water of the beans while they are soaked. Though the bloating can be reduced in normal individuals but in patients of irritable bowel syndrome, the fermentation of beans by gut bacteria produces two kinds of gases that makes the bloating not only painful but also causes flatulence, diarrhea and cramps. A good alternative for these is quinoa or meat.
Lentils like beans are also a type of legumes which are not only rich source of proteins, carbs and fibers but also contain minerals such as iron, manganese and copper. They also contain sugars and belong to family of carbs called FODMAPs. They lead to excessive production of gases which cause bloating and should be switched with lighter colored lentils which are usually less associated with bloating
2.Carbonated and fizzy beverages
Carbonated drinks contain large quantity of carbon dioxide gas which can get trapped when one drinks these kinds of beverages. Some of the gas can get trapped inside the stomach and cause bloating. Peppermint tea is a good solution to bloating that occurs due to these fizzy beverages. However, one should avoid drinking these carbonated beverages if bloating becomes a cause of serious discomfort.
3.Barley and Rye
Barley is a grain which is commonly found in many cereals and is rich in fibers. It also contains a number of vitamins and minerals such as manganese, molybdenum and selenium. As they are rich in dietary fibers, they can cause bloating in individuals not accustomed to eating high fiber diet whereas gluten in barley is associated with bloating in patients of celiac disease as well as those suffering from gluten intolerance.
Similar to barley are Rye grains which are also rich in fibers and minerals such as copper, phosphorus as well as B complex vitamins. They are similar to barley in that they also cause bloating as are rich in fibers while gluten intolerance in susceptible individuals causes severe bloating and abdominal discomfort. Oats and brown rice are a good alternative source for those unable to tolerate bloating caused by barley and Rye grains.
4.Beer beverages
Beer is a beverage composed of fibrous grains like wheat, barley, maize and rice which are fermented in water by using yeast. These carbs are not just rich in fibers but may also contain gluten and carbon dioxide gas which are not only a cause of bloating but also causes belly fat termed as beer belly. It’s rather better to avoid such drinks which not only increase the body fats leading to fatty liver but also causes bloating and discomfort in the gastrointestinal tract. Water is the best drink to keep oneself healthy as someone once said, drink more water for your skin, your hair, your mind and your body will thank you.
5.Dairy products
Dairy products are everyday use food products which include butter, milk, cheese, cream and yogurt. The dairy products are a rich source of proteins, a unique sugar named lactose and calcium. In a study it was determined that 75% of world population is unable to digest dairy products because of lactose sugar which they are not able to fully digest. Lactose intolerant individuals can show signs of bloating, cramps and diarrhea in case of intake of such dairy products. The individuals who are unable to tolerate lactose in milk often are able to tolerate the butter and cream to some extent. A good alternative source for dairy milk is rice milk and coconut.
6.Cruciferous vegetables such as broccoli and cabbage
Cruciferous vegetables include cabbage, broccoli, cauliflower, kale and Brussels sprouts. Although they are a rich source of vitamin C, vitamin K, iron, potassium and specifically fibers, they are also rich in raffinose which is a complex sugar and fructan content. Our body does not have enzyme that can break the complex sugar raffinose and therefore the vegetables undergo digestion while the undigested component of the vegetables move forward into intestine where the bacterial enzymes ferment the vegetable and cause a release of methane, carbon dioxide and hydrogen gas. This in turn can cause heavy bloating and wind passing from the individuals. Boiling these vegetables can reduce bloating by making the vegetables easier to digest. Raw spinach is not a cruciferous vegetable but can cause bloating because the vegetable is not easily digested because of being an oligosaccharide.
7.Onions
Onions are widely used in food mostly in cooked form in meals as well as in salads. Onions also consist of complex sugar namely fructans which are not digestible in the small intestine of humans and can undergo fermentation by the bacteria in gut and produce gases that cause bloating and abdominal discomfort. The bloating caused by onions can be reduced by eating onions in cooked form as compared to raw form or by using alternatives such as herbs where possible.
8.Garlic
Garlic is a carb with several health benefits. Like onions it also consists of complex sugars such as fructans which do not undergo digestion and undergo bacterial degradation of the substance in small intestine. There are certain other constituents of garlic that are responsible for allergic reactions which may also be accompanied with bloating, belching and gas formation. Therefore, garlic should be used in cooked form in food or should be replaced with herbs wherever possible.
9.Pears and apples
Pears and apples are not just healthy fruits and a rich source of fibers but they also have antioxidant properties that make them an important constituent of diet. However, they can also cause bloating for those who have sensitive stomach and are unable to tolerate high fiber diet. Though they may show some intolerance initially but as one continues to make them a part of their diet, they can become accustomed to the rich fiber content and the bloating can reduce to a tolerable extent.
10.Sugar alcohols
Sorbitol, mannitol and xylitol are commonly used as sweeteners commonly found in sugar free food specifically chewing candies and gums. They are not digested in the human body and therefore undergo fermentation in large intestine. If one consumes large quantities of these sugar alcohols, it can lead not only to bloating but also diarrhea as well. Stevia is a product from plant source that is available at the grocery stores and can be 200 times sweeter than the normal table sugar. Stevia could be a good alternative source for alcohol sugars which can also be used by diabetic patients as an alternative to aspartame sweeteners.
11.Wheat
Wheat is widely used food product which is found in pastas, breads and bakery items. It is most consumed food among population. Gluten is an important component of wheat which normally does not cause much concern and bloating in normal individuals is limited. While the individuals with celiac disease suffer gluten intolerance and can cause bloating accompanied with abdominal pain, gas formation, cramps as well as diarrhea.
12.Canned cooked products
Canned products usually have a high content of sodium in them. This causes an overload of sodium in circulation which in turn shifts the entire load towards the kidneys. Kidneys become unable to maintain sodium clearance and causes retention of water because of increased levels of circulating sodium. This increased water content in turn causes bloating to occur due to which the canned cooked products should be avoided.
13.Dried fruits, nuts and Protein bars for nutrition
Dried fruits and nuts are considered healthy diet along with the cereals. However, certain individuals can have fructose intolerance leading to a bloating stomach. Similarly protein bars are a great source of nutrition which is usually derived from nuts, seeds, casein as well as soy. These are combined with the dairy products to form the protein bars that add the nutritional value to the diet. However, these protein bars contain many constituents which undergo fermentation by gut bacteria and causes gas formation in turn leading to bloating.
14.Button mushrooms
Button mushrooms are widely used in cooking. They have large quantities of sugar alcohols that are not digested by the intestine and can either be fermented by the bacteria or can cause allergic reaction in other individuals leading to itching, sweating, allergenic response as well as diarrhea.
15.Alternatives to dairy milk products
Alternative to dairy milk products include soy milk and almond milk. Carrageenan is an extract from red to purple seaweed that is used as a thickening as well as emulsifying agent for soy or almond milk. This extract is used as a laxative as well as it pulls large amount of water into large intestine. It can also cause decrease in the secretions of stomach and small intestine thus leading to inflammation, pain and ulcer formation.
How to avoid food that causes bloating stomach?
Bloating in stomach can be caused by a variety of food which should be avoided and controlled. One should try to avoid eating fibrous food to as much extent as possible. A person should be tested for possible allergies to common allergenic foods and the intolerance to certain food that causes bloating should be avoided. High fat diet is also a rich source of bloating which should be avoided to as much an extent as possible. One must eat and drink slowly without talking to avoid swallowing air that would trap it inside the stomach and further lead to bloating. Carbonated drinks should be avoided so should be the use of sugar alcohol based chewing gums and candies. Light exercise or a walk of 15 minutes should be considered after a heavy meal or intake of food that can cause vulnerability to bloating. Antacids are available over the counter for heart burn while ginger tea is considered a good traditional tonic for curing indigestion.
Read Also:
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Conclusion
Julie bishop says “I believe that the best buy in public health today must be a combination of regular physical exercise and a healthy diet”. Therefore, a regular diet and healthy lifestyle is crucial for optimal health without having to suffer abdominal symptoms of indigestion and bloating. One must select and plan their diet carefully while maintaining physical activities so that one can enjoy all sorts of meals while maintaining a balance between diet and health factors responsible to keep the gut flora and gut health working to its prime magnitude.