What foods cause Bloating?
Bloating is a very common symptom that people often experience after eating a meal. The bloating is generally felt in the lower part of the abdomen and sometimes the upper section. Bloating generally feels as if there is pressure being applied from the inside and people often report that they can look UP TO 6 MONTHS PREGNANT!!!
Bloating after eating is often different to the bloating experienced with menopause, pregnancy and PMS. Bloating after eating feels very gassy and is usually relieved after passing wind or burping. This kind of bloating can be caused by many kinds of food. However, if it happens frequently, it can also indicate a digestive problem such as Leaky Gut Syndrome, Irritable Bowel Syndrome (IBS), Celiac Disease, Crohn’s Disease, Ulcerative Colitis, Candida Overgrowth, Intestinal Parasites and general food allergies or intolerances.
Other than getting bloated after eating, a common symptom of all of these conditions is chronic tiredness. This is because your digestive system is responsible for the breakdown and absorption of nutrients from the food you eat. So if there is a digestive problem and you’re body is not able to process everything the way it is supposed to, its easy to become nutrient deficient and this can causes chronic tiredness. So if you are falling asleep with a belly ache after eating a meal, this could very well be the case for you!
So now that we know the basics, how do we determine if we are bloating because of the foods that we’re eating, or because we have a type of digestive problem lurking around our insides? A person with a healthy digestive system will experience far less bloating, even with foods that commonly cause bloating.
Here is a list of commonly known foods that can and will cause bloating in many people. Try removing these food items one at a time from your diet if you feel these could be the reason for your uncomfortable bloating. Sometimes it’s the most simple things like diet and nutrition changes that can make the biggest impact in how you feel day to day.
- Starches – Most starches, including potatoes, bread, rice, corn, noodles and any products made from flour produce gas as they are broken down in the large intestine.
- Wheat – Wheat appears to be a major source of bloating and gas. Most people find that if they eliminate wheat and flour products, their bloating nearly always subsides to some degree. Going to a Gluten-Free diet has saved many people from Chronic Bloating & Gas. You may even be ALLERGIC to Wheat/Gluten and not even know that it is what’s causing your problems in the first place!
- Soluble fiber – A type of fiber that dissolves easily in water and takes on a soft, gel-like texture in the intestines. It’s found in oat bran, beans, peas and most fruits.
- Insoluble fiber – This type of fiber doesn’t dissolve in water and passes unchanged through the intestines and therefore produces less gas than soluble fibre. It is found in wheat bran and most fruit and vegetable skins.
- Legumes – They commonly cause bloating and gas due to their complex structure of starch and protein. If you soak them or cook the legumes well helps to reduce bloating compared to eating them raw.
- Raffinose – Sugar found in beans, cabbage, brussels sprouts, broccoli, asparagus, other vegetables and whole grains. When eaten raw, these foods cause more bloating than when they are cooked.
- Lactose – A natural sugar found mainly in milk and milk products, such as cheese, milk & cream, cream cheese, yogurt and ice cream. Lactose levels are much higher in milk and non-fat milk than in cheese and yogurt. Lactose is commonly associated with Irritable Bowel Syndrome. You can take an OTC (over the counter) pill like Lactaid to help ease in digestion of Lactose products. If they help you, chances are you have an issue with Lactose and should consult with a physician.
- Fructose – Another sugar that is found in fruits and honey. It’s also used as a sweetener in some soft drinks, fruit drinks and processed foods. Fructose is also considered to be an important contributing factor to Irritable Bowel Syndrome for many people.
- Sorbitol – A sugar found naturally in fruits, including apples, pears, peaches, and prunes, and is also used as an artificial sweetener in many dietetic foods and sugar-free candies and gums.
There are a lot of things out there that can cause discomfort, bloating, and general stomach pains and issues. So take a hold of your life, make yourself healthier one step at a time, and squash the days of uncomfortable bloating, and more to a happier and healthier life!
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Posted by Healthy Help
on Jul 22 2010. Filed under News, Nutrition.
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