6 Foods That Are Making You Bloated
One of the most commonly asked questions is how an individual can achieve a flatter stomach. While exercise and water consumption help, a proper diet is essential. To reduce bloating, it is important to know which foods cause it so that you can avoid them. Get your body ready for the summer months by avoiding these six foods.
Onions produce gas in the digestive tract thanks to fructan. Even in small quantities, the soluble fiber can cause bloating, belching and flatulence. The fructan results in the poor absorption of onions, which leads to “increased water content in the intestine.” Although cooking onions reduces its bloating effects, it can be best to substitute them in dishes. Substitute onions with fresh herbs instead.
Dairy products can be difficult to digest due to the lactose. Products such as cheese, yogurt, butter, cream cheese all have lactose, which is a type of sugar. Studies illustrate about 75% of the world’s population are lactose intolerant. Symptoms of lactose intolerance include cramping, bloating, gas and diarrhea. Opt for lactose-free products.
Watermelon & Apples
One wedge of watermelon contains 18 grams of fructose. The high level of fructose can be difficult to absorb thus leading to digestive issues. Too much fructose can cause bloating, gas and diarrhea. The same goes for apples, which have 12.6 grams of fructose per one medium apple serving. Baking apples may make them easier to digest.
Brussel sprouts, cauliflower, and broccoli contain a carbohydrate called raffinose. Human’s do not have the enzyme needed to break down raffinose. So the food passes through the small intestine undigested. Once undigested food enters the large intestine, it gets fermented by bacteria. This fermenting process leads to gas buildup. Roasting the vegetables makes them more digestible.
Wheat and rye contain nondigestible fructan. So whether you are gluten intolerant or not it can be difficult to digest. If you are gluten intolerant grains, create a reaction in the body, which destroys the lining of the small intestine. However, if you can tolerate gluten, the insoluble fiber can be fermented by bacteria. This bacteria leads to gas and bloating. Try some gluten-free alternatives like buckwheat and quinoa.
Beans and lentils contain a lot of fiber that can be difficult to digest. These legumes also contain a type of sugar that contributes to excessive gas and bloating. Soak the beans and lentils before consuming to break down some of the starch.