WHAT CAUSES BLOATING AND HOW TO BEAT IT

WHAT CAUSES BLOATING AND HOW TO BEAT IT

Feeling a bit tight round the waistband after eating? Abdominal bloating may be a natural consequence of swallowing gas or air, or it can be due to what you have eaten.

Here are some common bloating foods, and bloat-beating alternatives.

1.WHAT FOODS CAUSE BLOATING?

The main culprits for bloating are:

  • Legumes: beans and pulses are an excellent source of dietary fibre, but they also contain carbohydrates known as FODMAPs. These can escape digestion in some people which generates gas.
  • Foods containing gluten: People who cannot tolerate the gluten protein will find that bloating is one of their symptoms if they have eaten it by mistake.
  • Carbonated drinks: That refreshing fizz is inevitably going to get swallowed, so as well as liquid you are ingesting carbon dioxide.
  • Cruciferous vegetables: broccoli, brussells sprouts and cabbage also contain FODMAPS. Need we say more?

2.WHAT SHOULD I EAT INSTEAD?

If beans and lentils don’t agree with you, switch to varieties that are soaked before cooking. Lighter coloured beans may also be easier on digestion.

If you think gluten is a problem, get tested before cutting it out. If you do need to reduce or eliminate gluten, increase your intake of alternatives such as more vegetables, meat, fish, dairy and eggs. If you don’t react to gluten, there is no need to go gluten-free for general health.

Alternative low-FODMAP vegetables include leafy greens, peas, green beans, peppers, beetroot, kale and potatoes.

Fizzy drinks don’t do anyone much good. Replace with plain water, diluted squash or juice.

3.WHAT IF I STILL HAVE A PROBLEM?

Eating too fast, smoking or chewing gum can cause bloating no matter what you eat. We all get indigestion occasionally, but if you are still bloated then get checked out.

Hopefully all that is needed is the right food, and that painful stomach will be a thing of the past.

 

 


The Author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

Comments

Mark J.
9 April 2018

Mark J.

ah yes, cabbage and brussells sprouts. Gets a bit 'Blazing Saddles' after those - but interesting to find out the reason why!

Would you like to post a comment? Please register or log in.

Log In Register

Share this

Popular Posts

We want to give you the best website experience possible by using cookies. Carry on browsing if you’re happy with this, or find out how to manage your cookies and view our Cookie Policy.
Read PayAsUGym’s updated Privacy Policy.