A List Of Foods That Cause Bloating And Gas
So, which foods cause belly bloat or are at least likely to do so, especially if eaten excessively? Before we list the suspects, let us remind you once again that a balanced diet is key to a healthy digestive system and that the inclusion on the below list does not mean that these items should be banned from your fridge and cupboards. If you have no medical condition that requires a special diet, stick to moderation and, especially in the case of fruits and vegetables, try to get your gut used to fibre before giving up on certain foods.
So, what foods cause gas and bloating?
Legumes are at the top of the list of foods that cause bloating. The reason for this is raffinose, a complex carbohydrate composed of glucose, fructose, and galactose. The human body lacks the enzymes needed to break down raffinose, so it passes undigested to the large intestine where it is fermented by bacteria. This process results in bloating.
- Dairy Products
Milk and most dairy products, including some cheeses and ice cream, contain milk sugar, or lactose. People with total or partial lack of lactase, the enzyme that breaks down lactose, suffer from intestinal gas. Along with bloating, triggered by lactose, diarrhea can also occur.
- Wholegrain Cereals
Wholegrain cereals are rich in raffinose and fibre which cause excessive production of intestinal gas due to bacterial activity. The only cereal that does not cause bloating is rice.
- Some Vegetables
- Some Fruits
- Chewing Gum
Get To The Root To Banish Belly Bloat For Good
Intestinal gas is a fact of life everyone deals with at some point. That being said, constant, excessive gas and painful bloating could be a sign of something deeper going on. Get tested for SIBO and/or IBS, and make sure you are not dealing with an underlying food intolerance such as gluten sensitivity or lactose intolerance. An elimination diet can be helpful for discovering your own personal food sensitivities.
Supplementing with gut-supporting vitamins and nutrients is another great way to support optimal digestive health, repair a leaky gut, and encourage a healthy balance of gut bacteria. My Gut Health Collectionfeatures a range of products that support your gut by maintaining a healthy intestinal barrier, fighting belly bloat, supporting your intestinal lining, and promoting the growth of good bacteria. By adding these supplements to your smoothies, you can supercharge their gut-repairing powers!
Getting to the root of your digestive troubles and choosing the right supplements and foods that prevent gas will help you beat belly bloating and gas for good, so you can regain your confidence and live life symptom-free!
And If Nothing Works Make Sure You Talk To Your Doctor
So, youve been eating foods that prevent bloating while avoiding those that make it worse, you are active and a slow eater. But the issue still doesnt want to go away
In this case, your digestive issues may be related to a more serious health issue that requires medical attention. If you feel especially weak, lack appetite or fight with severe stomach pain, diarrhea, fever and vomiting, you might be showing symptoms of chronic digestive issues. Its important that you make an exam appointment, diagnose the problem and treat it in the best way possible.
Do you need effective help in regulating your digestion?
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Reasons You May Feel Bloated
May 3, 2022
You know the feeling when your pants are a little tougher to zip than usual? When you feel overly full, like youve just eaten Thanksgiving dinner? Or when you cant seem to stop passing gas?
Youre likely experiencing bloat.
Bloating is the subjective feeling of gassiness, abdominal pressure or fullness, says UNC Health gastroenterologist Zachary Spiritos, MD, MPH. People usually associate bloating with their abdomen being physically swollen, which we call distension, but theyre not the same thing. Bloating is a subjective feeling that nearly everyone has experienced at some point in their life, and you dont have to be physically swollen to feel bloated.
Fortunately there are effective solutions that are inexpensive and easy to follow that provide relief, Dr. Spiritos says.
If you want to feel better, its important to get to the root of what is causing your discomfort. Dr. Spiritos breaks down five main factors that could be causing you to feel bloated.
Causes Of Stomach Distension
By paying a little closer attention to your eating habits, you can help prevent excessive bloating. Heres a quick list of sneaky foods and habits that could be to blame:
Gum chewing. Your favorite breath-freshening pastime may be the number one cause for a straining waistband. When you chew gum, you swallow air which gets trapped in the GI system and extends the stomach.
Eating too fast. When you eat a large amount of food in a short period of time, your GI system doesnt have enough time to digest and dispel. A backed up system means a buildup of gas and fluid, causing distension.
Drinking from straws. When you go to sip a drink from a straw, you first suck in a straw-length volume of air, which ends up trapped in your stomach.
Not enough fiberor too much. Fiber is notorious for moving things along. When youre backed up, excess gas in your GI track cant escape, causing you to bloat. Next time you need a snack, reach for fibrous-skinned produce like apples and strawberries. Make sure to go easy on insoluble fibers like beans and lentils. Eating too much of these produces excessive gas.
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Foods That Cause Bloating
On the other hand, here are the foods that may cause bloating in some people. Some of these foods cause bloating due to gas, and others cause bloating due to their sodium content, which can make you retain water.
Looking for some other ways to beat the bloat? Here are some ways to avoid bloating:
Foods That Reduce Bloating
Everyone knows the discomfort of feeling bloated from time to time. Your stomach feels too full, and your clothes might even feel tighter. Sometimes a big meal can cause bloating. Other times, it can be brought on by a medical condition. The good news is that you can prevent that discomfort by eating more foods that reduce bloating and avoiding foods that can cause it.
When you experience bloating, sometimes your diet can be the culprit. By paying attention to the foods you eat, you can help prevent bloating, as well as support your digestive health.
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Swallowing Too Much Air
Most people think of taking in air when they inhale, but it can also be done a number of other ways. Common daily habitssuch as drinking from a straw, chewing gum and eating too quicklyare ways to add air into your digestive tract instead of your respiratory system.
When you swallow too much air you can start to feel bloated, Hoffman said. If its becoming a problem, start cutting out gum and straws and see if that helps eases your symptoms.
Increasing Your Fiber Intake Too Quickly
You know that upping your fiber intake can aid your rapid weight loss efforts, but if you aren’t used to eating the uber-filling nutrient a large dose of the stuff can be hard for your body to digest, explains Rumsey. The result? A midsection that’s suddenly as round as a basketball. “Wean yourself onto high-fiber foods like bran cereals, beans, and lentils, starting with small portions,” suggests Rumsey. Another trick: Down a large glass of water with every high-fiber meal. Fluids help to move fiber through the digestive tract, preventing bloat.
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How A Gastroenterologist Can Help
Its possible to treat bloating on your own once you know what foods help with bloating and which foods make it worse. However, if youve tried changing your diet and you still feel discomfort, its time to talk to an expert. It could be an underlying condition, such as IBS or an inflammatory bowel disease like Crohns, that requires a more specialized diet or medication.
A gastroenterologist like Dr. David Heiman can diagnose the cause of your bloating and help find a solution that works best for you. Schedule an appointment with Dr. Heiman at our Central Tampa location. Telemedicine visits are also available for existing patients.
Foods To Enjoy That Get Rid Of Bloating And Gas
If youre wondering how to get rid of gas and bloating, heres the first thing you need to know: bloating and gas are often caused by the foods you eat. For many people, simple dietary changes that incorporate foods that prevent gas are enough to reduce or even get rid of their uncomfortable digestive issues. Eliminating fermentable carbs such as wheat, dairy, and fructose can go a long way to reduce your digestive issues, however, simply eliminating foods from your diet might not be enough. So, what do you eat when you have gas? For extra support banishing bloating and gas, try incorporating some of these foods.
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What To Eat When Bloated And Gassy
The food you eat can affect your body in different ways. And thatâs why you might find that certain foods make you feel more bloated and gassy than others. If this is something you are concerned with, donât worry, there are certain things you can eat to help alleviate this concern and reduce the risk of it happening in the future.
Being bloated or feeling gassy typically occurs when you eat food that promote the build-up of gas or air within your digestive system. However, if you feel as though it might be a medical concern, weâd always recommend speaking to your doctor.
What Causes Stomach Bloating
The last meal you ate is sitting deep inside of your belly right now, churning and breaking down in a soup of acid and enzymes. Its a digestive process that typically moves things along pretty efficiently.
Some food, though, tends to linger longer than it should in your winding intestinal track. Food that sits begins to decompose and ferment.
The result? Youre going to get some gassiness, says Czerwony.
That bloated feeling you get after eating certain foods is essentially those gasses building up internally. Basically, youre inflating like a balloon which can suddenly make you feel like youre about to burst.
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Understanding The Importance Of A Healthy Gut
Ever suffer with bloating or discomfort but don’t know why? Despite having 100% the same DNA Lisa and Alana Macfarlane only have 30-40% of the same microbiota, in this episode we look at:
- Why gut health is so important?
- How your gut health impacts more than just your digestion
- Ways to fit wellness into your day
How Long Does A Bloated Stomach Last
If your bloating is due to something you ate or drank or to hormone fluctuations, it should begin to ease within a few hours to days. If you are constipated, it wont go down until you start pooping. Water, exercise and herbal teas can help encourage all of these things along. If it doesnt go away or gets worse, seek medical attention.
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There Are Also Healthy Foods That Cause Bloating
But and promise you wont be mad when we tell you that its often also the healthy foods that cause gas and bloating. We can, for example, find some of the main culprits for a bloated belly in the category of vegetables, especially those high in fiber. This is probably the reason eating beans, lentils, broccoli, cabbage or sprouts doesnt seem to do your intestines any favour.
Especially foods that contain a high amount of soluble fiber tend to make people more bloated and gassy than usual as this type of fiber is more difficult to digest. However, dont ever think you can just remove fiber from your diet and live happily ever after. Fiber is crucial for a healthy digestive system as it speeds up your digestion and helps your body with cholesterol management.
What you need to do instead is give your body the chance to adapt and increase the amount of fiber in your diet slowly and gradually. Also keep in mind that foods containing the soluble type of fiber will make you more bloated and gassier than veggies and foods mostly containing insoluble fiber.
And One More Thing Everybody Is Different!
Many of you probably wonder if there is a definitive list of foods that cause bloating and should be universally avoided by all those who are facing a bloated belly. Well, the truthful answer is yes and no.
While we definitely know which are the most common foods that lead to gas and bloating, we also need to acknowledge that everybody reacts differently to certain food items.
How Can I Prevent Stomach Bloating
If your stomach bloating is caused by diet or alcohol, you can help prevent it by making some lifestyle changes. Some good general guidelines include:
If the cause of your bloated stomach is something more specific, such as specific food intolerance, perimenopause or a medical condition, you might need a little help with diagnosis, treatment and prevention. Some options include:
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What Exactly Does It Mean To Feel Bloated
A common misconception about bloating is that its always the result of eating too big a meal. To doctors, it usually means an excess of gas in the gastrointestinal region, causing abdominal discomfort and distension.
Causes can range from an imbalance of bacteria, to eating too much fiber, to not eating enough. When you take antibiotics, the bacteria responsible for breaking down complex carbohydrates may fail and produce gas. The most common causes of bloating, however, are swallowing too much air and eating too fast.
When Should I Be Worried About Abdominal Bloating
See your healthcare provider if your bloated stomach:
- Gets progressively worse.
- Persists for more than a week.
- Is persistently painful.
- Comes with symptoms of illness, such as fever, vomiting or bleeding.
A note from Cleveland Clinic
A bloated stomach is not a pleasant feeling. While its a common experience and usually temporary, you may become weary of the cycle. Spending a little focused attention on the problem to identify the cause can be well worthwhile. Try recording your symptoms and possible triggers in a journal. Note diet, hormonal and stress factors. When in doubt bring your notes to a specialist for professional guidance. The different factors that contribute to bloating can be complex and difficult to parse, but medical testing can help. As always, seek medical attention if your symptoms are persistent or severe.
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When To Call A Doctor For Bloating
Dr. Spiritos says if you experience any concerning symptoms such as pain, change in stool form, bleeding or unexplained weight loss, contact a doctor promptly.
People at a higher risk of more severe bloating include people who have experienced the following:
- Abdominal surgeries
- A gastrointestinal diagnosis like celiac disease, irritable bowel syndrome or inflammatory bowel disease
- Abdominal radiation
If you fall into one of the above categories, Dr. Spiritos says youre more likely to require medical treatment if you experience bloating, so be sure to contact your provider.
Avoid Greasy And/or Acidic Foods
Of course, its not always easy to follow these guidelines, for example during festivities, but you can and should moderate the intake of ingredients such as: fried foods, fatty meats, cheese, sugary products and processed foods. Fat always slows digestion, increasing the chance of symptoms such as bloating.
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Best: Yogurt With Probiotics
Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it.
So eat your bloat away with yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.
How Can We Eliminate Bloating
Bloating can be a consequence of some serious disease or taking medication, but it is mostly caused by bad nutrition from the selection of foodstuffs and food, to swallowing too much air while eating. The first and most important step in eliminating bloating is to change the food habits, i.e., a gradual transition to a diet rich in fiber . It is also useful to eat smaller portions, chew slowly, and move regularly. A detailed list of tips on how to avoid bloating can be found on this link, and you can find the list of the foodstuffs that cause/prevent bloating below.
Bloating and Bad Diet Are Best Friends!
Naturally, abdominal bloating can be related to a number of underlying health conditions, such as chronic bowel diseases, lactose intolerance or celiac disease, blockage in the bowel or even certain types of cancer. It can even be caused by certain medications.
However, just like we explain in the article Easy ways to reduce abdominal bloating, this issue normally has to do with an unhealthy lifestyle, especially by what we eat and how we do it. Living off of fast-food thats robbed of vital nutrients, such as fibre, and filled with salt and saturated fats instead can cause too much gas building up in your gut and thus get your digestive system in trouble. As bloating and gas usually go hand in hand with slow digestion, improving your diet is therefore one of the key steps in overcoming the nasty belly bloat and avoiding constipation.
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