Common Foods That Make You Bloat
For some people, abdominal bloating is not only embarrassing, its also a source of extreme physical discomfort.
If its a common occurrence for your stomach to excessively expand, particularly after eating, making you feel as though your distended belly has the entire Atlantic ocean swooshing around inside it, then it might be worthwhile taking a closer look at your diet. Most gastroenterologists agree that, provided youre not suffering from a medical condition such as heart or liver disease or IBD, then the likely cause of your abdominal bloating is a build up of intestinal gas.
People often find that although theyre eating healthily and, what they believe to be, all the right foods, theyre continuing to suffer from frequent stomach discomfort and ballooning. Theres nothing worse than puffing up after a delicious and healthy meal and ending up feeling like the Michelin Man on steroids.
To help you understand why this may be the case and to narrow down what you might find is a common cause, Ive compiled a list of 10 common foods that could be the cause of your stress-inducing belly bloat. Its important to note that everyones digestive system is unique, and its unlikely that youll react to all of these foods. The best method for determining your inflatable culprits is to experiment with trial and error. Serving sizes may also come into play, as you could possibly be able to tolerate these foods, but only in restricted quantities.
Why Eating Nuts Upsets Your Stomach
So you went on a health kick and started eating more nuts
You pack pecans as a mid-morning snack, you slather almond butter on apple slices, and you top your salads with chopped walnuts.
You did all of this to be healthier, but instead of feeling better, you feel bloated, gassy, and uncomfortable after eating. Whats the deal?
You Chowed Down On Too Much Fiber
The average adult woman should eat around 25 grams of fiber a day, while the average adult man should eat approximately 30 grams, according to the U.S. governments dietary guidelines. But in reality, most of us dont come close to that amount, says Bonnie Taub-Dix, R.D.N, creator of Better Than Dieting nutrition consultation group and author of Read It Before You Eat It. And chomping on a ton of fiber in one sitting if your bodys not used to that? Say hello to gas and bloating galore. Instead, you should incorporate fibrous foods like broccoli and beans into your diet slowly, says Taub-Dix. The good news: You do build up tolerance, she says.
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Check For Lactose Intolerance
Lactose is a sugar found in milk.
Your body needs an enzyme called lactase to break down lactose. However, most people dont produce enough of this enzyme to break down lactose once they reach adulthood. The resulting condition is called lactose intolerance (
- Increasing your fiber intake. Aim for 1830 grams per day of both soluble and insoluble fiber from whole grains, fruits, vegetables, nuts, and seeds.
- Drinking adequate fluids. Drink 68.5 cups per day of water and other fluids.
- Exercising regularly. Walking, jogging, swimming, or bicycling for about 30 minutes each day may help keep your bowels moving regularly.
Keep in mind that you may need to increase your soluble fiber intake with caution, as this type of fiber is fermented in your colon and may contribute to bloated feelings .
Additionally, adding fiber to your diet too rapidly may worsen constipation, so its important to increase your intake slowly. Aim for an intake of 25 grams per day for women and 38 grams per day for men .
While constipation may be relieved with medication, certain types like bulk and osmotic laxatives may make bloating worse, so talk with your doctor about your symptoms to determine whats best for you .
Constipation may cause or exacerbate symptoms of bloating. Increased fiber and fluid intake, as well as physical activity, are effective natural treatments.
Things You Never Knew Can Make You Feel Bloated
Hold the bubbles.
A few weeks back we sat down with Danielle Capalino, MSPH, RD Registered Dietition and Nutrtitionist to chat about IBS and chronic stomach pain. Shes dedicated her career to studying the relationship between the brain and the gut, and loves nothing more than helping people suffering from digestive issues reclaim their bodies Shes also the author of the new book, Healthy Gut, Flat Stomach.
Were pretty impressed with Danielles knowledge , so we were excited to chat with her again about another issue we ALL deal with from time to time: bloating. With our waistlines a bit tighter after the holidays, this topic seems especially timely.
It turns out there are some sneaky things that can really contribute to bloating, and you may be surprised at what they are.
Read on for Danielles tips for battling bloat naturally, and 4 things you can stop doing to get relief now.
In your experience, how common are problems with bloating for women?
Very common! Im amazed that when I tell people what I do they almost always open up and share their stories of suffering from bloating. Part of its hormonal, so its not comfortable but its normal and sometimes it really is a chronic uncomfortable and embarrassing issue.
So, what exactly IS bloating? Whats going on in your body when its happening? Is it all about retaining water?
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Does Chewing Gum Make You Fat
Sometimes, when our readers don’t write to us, we’re left trying to guess which questions you want the answers to but don’t ask. One way is to ask someone else you’ve been putting your questions to – like your doctor, your mum or your search engine.
This is what happens when we try to find out your deepest darkest niggles about one product: gum.
It’s no wonder this tiny substance inspires such curiosity – there aren’t many things we humans put in their mouths without knowing if they’re animal vegetable or mineral – even if we do subsequently spit them out .
We’ve got all the answers here, on one single page that doesn’t require endless open-in-new-tab curiosity clicks.
1. Does chewing gum make you hungry?
When a hormone called ghrelin increases in your blood, your stomach muscles contract and you feel hungry. So, most scientific studies have attempted to work out what happens to ghrelin when people chew gum. In August 2013, two scientists writing in Physiology & Behavior found that “chewing had no significant effect on appetitive sensations”.
Those findings contradict a study of 115 men and women who chewed Extra® sugar-free gum three times hourly and “reported significantly decreased feelings of hunger”. We’ve cynically discarded that for now after spotting that “the research was supported by a grant from the Wrigley Science Institute“.
2. Does chewing gum make you fat?
3. Does chewing gum make you fart?
4. Does chewing gum make you smart?
6. What happens if I swallow it?
You Eat Gassy Fruits And Veggies
The veggies that produce the most gas are among the healthiest you can choose like broccoli, cauliflower, Brussels sprouts and cabbage all members of the cancer-fighting cruciferous family. Fruits like grapes and melon also bring on gas, but they also provide multiple benefits. Don’t skimp on these foods simply to button your jeans. But do watch portion sizes and try not to eat too many different kinds at once.
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The #1 Ingredient To Avoid In Chewing Gum
But theres a caveat to chewing gum whether youre trying to beat cravings or just want to enjoy a stick of gum.
When you choose a gum to chew, be on the lookout for this ingredient: titanium dioxide. Titanium dioxide is a compound used to make things bright white.
While the FDA currently says consuming small amounts of titanium dioxide is safe frequent, repeated exposure to titanium dioxide has been linked to problems with the gut and digestion.
In one study, they found that titanium dioxide weakened the intestinal barrier slowed down metabolism triggered inflammation weakened the guts defense against pathogens AND blocked nutrient absorption of key nutrients like iron, zinc, and fatty acids.
So, whether you go for a sugary gum or a sugar-free gum, watch out for titanium dioxide and try to choose a gum that doesnt contain it.
Address Any Underlying Medical Conditions
If you have an underlying medical condition, such as an intestinal disease, diet and lifestyle changes may not be enough to help address chronic bloating. Its important to speak with your doctor for possible treatment modifications and testing.
Its possible to wake up with both a bloated face and stomach. This is most likely attributed to fluid retention. Possible causes for morning face bloating include:
- eating high sodium foods the day before
- alcohol consumption
- medications that cause fluid retention, such as antidepressants and NSAIDs
- hormone changes, such as those that occur during menstruation
- Cushings syndrome
If you have an underlying medical condition, such as Cushings syndrome or hypothyroidism, your treatment may help gradually reduce morning facial bloating.
Occasional face swelling may be prevented with some of the same strategies as those for stomach bloating, including:
- eating smaller meals
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Watch Your Wheat Intake
In many cases, bloating from wheat products is often linked to a food sensitivity or an allergy to wheat- and gluten-rich foods. This food sensitivity or allergy is vastly different than Celiac diseasean abnormal immune system reaction to gluten, Dr. Shemek says. People who are allergic or sensitive to wheat are often fine with other grains. We are not eating the same wheat grain our grandparents did. Today, grains have been hybridized and genetically modified to achieve larger crops, which has had a negative effect on our bodies, especially our digestive health.
Replace wheat options with ancient grains such as einkorn, which includes minimal gluten and contains digestible protein for those who have sensitivities. Other great options include quinoa, millet, and amaranth. In addition, swap wheat-based pasta with zucchini noodles or cauliflower rice, and replace bread with romaine lettuce or collard greens.
Prevent Bloating With A Change In Diet
The easiest way to prevent bloating is to avoid gas-causing foods as mentioned above. When changing your diet in a drastic way, please consult your doctor before doing so.
We hope that you use our tips on how to relieve ulcerative colitis, but if your abdomen feels tender, your bloating worsens or is accompanied by other symptoms, please seek immediate medical attention. If your symptoms dont go away, you will likely need medical interference. Stop by Village Emergency Centers in Katy, River Oaks, Clear Creek, or Jersey Village for the quality medical care that you deserve.
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Not Drinking Enough Water
We get it: When you’re feeling bloated the last thing you want to do is drink more water. But ironically, downing a glass or two of H2O is exactly what you should do. “If you are dehydrated, your body will retain conserve water, which can lead to bloating,” says Rumsey. “Staying hydrated also speeds up digestion and can counteract the effects of salt and carb-induced bloating.” Aim for 6 to 8 glasses of water throughout the day.
Fruits That Cause Belly Bloat
Sorry to be the bearers of bad news.
When you dive into a fruit salad or chomp your way through an apple, you might pat yourself on the back for choosing the healthy, satisfying option instead of diving into a bag of chips or a pint of ice cream. But thenyour pants feel tight. Um, WTH?
Listen up, ladies. Its not you its the fruit. While fruit is full of nutrients your body needs, some of those sweet, healthy treats can cause you to feel like you just devoured a tub of ramen noodles. Here’s why: Fruit is loaded with sugar, in particular fructose and sorbitol , and both of those nutrients can cause gas and bloating. Its also full of fiberwhich, in addition to keeping your belly flat in the long term by moving your GI tract along, can be hard to digest and create gas as a result.
Though you shouldn’t nix these delish and nutrish fruits from your diet, you might want to take extra steps to avoid feeling puffy post-snack. Here, why some fruits make you prone to bloatand how to deal.
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If you find that you’re consistently filled with hot air after eating these fruits, you may want to start a taking a probiotic supplement to improve the quality of the bacteria in your gut.
Keri Glassman, R.D., is on Women’s Health’s advisory board and is the founder of Nutritious Life.
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How Does Peanut Butter Cause Gas And Bloatingwhy Do I Get Bloated After Eating Peanut Butter
Bloating and passing gas are common symptoms of gas.
People normally pass gas a few times a day. Bloating, on the other hand, makes your abdomen feel full or swell, which usually happens during or after you eat.
Generally, intestinal gas comes from two sources:
- Swallowed air, which is the common cause of stomach gas
Certain conditions may also lead to excess gas, such as:
- Small intestinal bacterial overgrowth
- Irritable bowel syndrome or IBS
- Gastroesophageal reflux disease or GERD
- Lactose intolerance
- Celiac disease
When it comes to peanut butter, most healthy people would feel fine without feeling gassy and bloated after consuming it.
But some groups of people may develop gas and bloat because of the following reasons:
- High-fiber impact
Lets take a look at how each situation works.
Soda And Carbonated Drinks
Drinking carbonated beverages can often cause you to swallow excess air, which leads to bloating. That air has to go somewhere, and once it passes from the stomach to the intestines, it cant escape your body as a burp, says Taylor.
Instead of carbonated beverages, increase your intake of water. Not only will it relieve your bloating from carbonation, studies show increasing your water intake can help you lose weight if youre trying to.
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Indulging In Dairy And Other Foods
Foods that give you gas may not affect your spouse or best friend. Whole grains, such as bran and wheat, give some people gas . Milk and other dairy products, such as yogurt, ice cream, and cheese, could also be culprits in a gas attack. And so can certain packaged foods in your diet, from cereal to bread to salad dressing. Why? These foods often contain lactose, the same sugar found in milk and dairy products.
Healthy Replacements For Cruciferous Vegetables
As with the beans, Freuman says you can try to take Beano before eating meals with these high gas foods to see if that alleviates the problem. Also, you can simply reduce your portion size of the problem vegetable. If youd like some less gassy, but still nutrient-rich options from the cruciferous vegetable family you can eat:
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What Foods Might Cause Bloating
In general, gassy foods contain certain hard-to-digest sugars and/or soluble fiber. Certain drinks, like carbonated beverages, or habits, like smoking, can cause bloating too.
Food is a common trigger for digestive issues. Specifically, foods that are high in fermentable carbohydrates can cause bloating, gas, and stomach pain. These types of carbs are known as
Foods That Cause Bloating According To Nutritionists
Your salad is not as innocent as it looks.
Sometimes stomach bloat can be easily traced back to that huge-ass brunch you had with your BFFs. But other times, its a complete mystery.
One person’s poison is another person’s medicine. What one person’s gut tolerates can vary to the next, says Kelly Schmidt, RD.
In fact, bloating can happen even if you’re all about the salads and healthy snacks. So it’s important to know that you shouldn’t avoid super-healthy foods just because they make you bloated.
The key is to eat these foods strategically, says Cynthia Sass, RD, and author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. As in, you may want to avoid potential bloaters if you know you’re going to give a presentation at work, but definitely don’t nix nutrient-rich foods from your diet altogether.
Curious what your culprits may be? These are some of the most common foods that cause bloating.
Sorry, La Croix addicts: your fav bevvy might be giving you major bloat.
“I think most people are aware that sugary sodas trigger bloating,” says Sass. But the bubbles that give any sparkling drink its fizz are also a factor. Even without any sweetener, that carbonated gas can inflate your belly like a balloon.
To see if this is the culprit, Sass suggests you try eating the same meal or snack with flat water, then with sparkling, and compare how you feel.
Key word: temporarily. If youve got nowhere to be tonight, pop away.
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So Whats The Best Way To Beat The Bloat
If stomach bloating is an issue you deal with regularly, its time to put your detective hat on. Many of us continue to eat foods that we may have a low-level sensitivity to without even realizing it. While its not a big deal once and awhile, its not normal to always feel bloated.
Call your doctor. Make a plan to change your diet or see if you have an allergy to something. If you know you tend to eat a lot of high FODMAP foods, try making a small change on your own. You may find that youve been silently struggling with something that can be managed with a diet tweak or the right supplement.