Why Bloating Happens And How To Prevent It
Today, people of all shapes and sizes will stare down at their waistbands, dumbfounded by a button so easily clasped just the other day. Bloating happens even to the leanest of people, but there are steps you can take to reduce bloating before it starts. Follow these tips to keep those skinny jeans front and center in your wardrobe.
What Are Fodmaps Foods
The term FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols Certain foods are classed as FODMAPs meaning that they are poorly absorbed by the body, which may result in IBS-type symptoms such as abdominal pain and bloating.
High FODMAP foods, such as onion and garlic, are common foods which the gut finds difficult to digest. Discovering and, most importantly, understanding your own personal thresholds of a certain ingredient may ensure you make the best dietary choices in order to optimise your diet, take control of your bloating and quality of life.
Here are some examples of high FODMAP foods:
As weve mentioned, bloating can be a sign of a food intolerance and therefore finding out your trigger foods could be a great way to manage your bloating.
Whats Special About Functional Foods That Reduce Bloating
So now that we know what to avoid, what should we add to our menus to help prevent or reduce bloating?
âSeek out foods high in potassium and water,â says Rachel Fine, RD, a registered dietitian, and owner of the nutrition counseling firm To The Pointe Nutrition in New York City. When you donât eat enough potassium, your body will hold onto extra sodium and water, which can cause a distended belly.
âTo make potentially bloat-causing foods easier to digest, try cooked veggies instead of raw, and sprouted grains, nuts, seeds, and legumes rather than regular.â
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Take It Easy With The Salt
Sodium is a major ingredient in the Western diet, and diets high in sodium are also known to cause bloating. Salt encourages the body to retain water, thats why we feel thirsty after eating salty food. It can also alter the composition of the gut microbiome by decreasing the abundance of Lactobacillus, a probiotic bacterium.
The good news is reducing salt intake can relieve the symptoms of bloating, and its simple to do. Most sodium intake comes from processed foods and eating out, so try cooking at home and using herbs and spices to infuse your dishes with flavour.
Top 10 Foods To Avoid That Cause Gas And Bloating
You get to be your own investigator in finding out what foods cause bloating and gas in your body. Since most digestive issues are usually related to the foods you eat, Ive provided the top foods that cause stomach bloating, gas, and abdominal discomfort in most people. While this list is not inclusive of all foods potentially causing stomach bloating, my hope is that they give you a good basic understanding of how certain foods can affect our health.
But before you X cruciferous vegetables of your list, like kale, cauliflower, broccoli and cabbage off your diet please, DONT. Its important to eat your vegetables, as they are densely packed with good nutrients and essential vitamins for your body.
The little word before cruciferous vegetables raw is crucial. For many people, all they need to do is cook their veggies to break down these plants cell walls to help your stomach digest them easier.
Cooking these vegetables also helps to break down the fiber and a sugar molecule called raffinose, which bacteria in the large intestine feed on and can release gas that causes your bloating feeling.
2. Onions Onions by far are the best flavor enhancer vegetables to a meal. There isnt one time I leave the grocery store without a bag full of them.
But, onions are a high FODMAP food containing fructan which is soluble fibers that can cause your bloating.
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Our Yorktest Survey And Bloating
The University of York conducted a survey** to help understand the benefits of elimination diets based on the results of a food intolerance test.
Out of 576 people who reported bloating as a primary symptom, 92% reported an improvement having removed their trigger foods. We define these as foods which show a positive IgG reaction to antibodies in the blood.
Overall in the study, 76% of people who rigorously followed the recommended diet reported a benefit, 68% of which experienced this after 3 weeks.
What Are The Symptoms And Causes Of Indigestion
Most of us have experienced indigestion and its symptoms, for example, upper abdominal pain and cramping, bloating, belching, nausea, vomiting, and the feeling of fullness after only eating a few bites. There are common causes of indigestion like GERD or pregnancy. More serious causes include cancers or heart attack.
The best way to relieve and even prevent symptoms of stomach bloating and gas, is a healthy diet and regular exercise, however, there are many things you can do to prevent and relieve bloating and gas.
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The Best Foods For Bloating
Depending on the type of bloat youre experiencing, different foods may be helpful to reduce the sensation.
Overall, foods that help with bloating:
- have high water content
- are rich in potassium and fiber
- are low in sodium
Try adding one or more of the following best foods for bloating to your diet to see if your digestive symptoms abate.
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How To Get Rid Of Bloating: 8 Steps
May 26, 2022
Stomach bloating is so common these days that its been called an epidemic. If you frequently deal with distention, digestive discomfort and a bloated stomach, you probably want to know: Why do I feel bloated all the time?
With most peoples poor diets, high levels of stress, need for daily medications and exposure to various pollutants, its no wonder they suffer some sort of bloating more days than not.
While a bloated stomach is certainly uncomfortable even embarrassing when it comes along with gas or the need to run to the bathroom it might be an even bigger deal than you think. Below well look closer at reasons you may deal with an inflated belly, plus discuss bloated stomach remedies, such as foods to focus on and those to avoid.
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Stomach Bloating After Eating: Causes And Treatment
Written byBel Marra HealthPublished onFebruary 23, 2018
Bloating can be a huge painliterally. Bloating is characterized by inflation of the stomach, often after eating. Stomach bloating can often occur after eating certain foods. It may be accompanied by pain, cramping, flatulence, and belching. At times, bloating can be caused by underlying medical conditions and can be experienced by women during menstruation, but more often, bloating is a result of dietary choices. Bloating is usually temporary and will subside on its own in time.
Foods That Cause Bloating
Bloating is when your belly feels swollen or enlarged after eating.
It is usually caused by gas or other digestive issues (
Although bloating may be a symptom of a serious medical condition, it is usually caused by something in the diet .
Here are 13 foods that can cause bloating, along with suggestions on what to eat instead.
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Do Certain Foods Cause Bloating
Absolutely, says Czerwony and shes willing to name names. So, here are 15 foods that can give you that swollen feeling, plus ways to maybe avoid the pain.
Its hardly a surprise to see beans atop the list of bloat-causing foods. After all, the legendary powers of this legume have even captured the attention of lyricists: Beans, beans, the musical fruit
Science is behind that tune, explains Czerwony. Many types of fiber-rich beans are packed with carbohydrates and more specifically sugars called oligosaccharides. These sugars dont digest gently.
Ultimately, that process leads to fermentation and plenty of gas, which has been known to occasionally escape in a trumpet-like blast.
Tips to try: Soaking nutrition-rich beans in water ahead of mealtime can take some of the fight out of the oligosaccharides and make them easier to digest. Also, some beans tend to be less demanding on your system.
Lentils are also legumes, so its basically the same story as beans .
Tips to try: Soaking lentils can work wonders. Also, heart-healthy lentils come in a rainbow of hues. Lighter-colored lentils tend to have less fiber than their darker counterparts, which makes them easier to digest.
Did you know that 3 out of 4 people eventually lose the ability to digest lactose, the main carbohydrate in dairy? Lactose intolerance can cause bloating and other pretty significant digestive problems.
Grains Contain A Specific Carb That Is Difficult To Absorb
Grains like rye and wheat contain fructan, a carb that many people have a hard time digesting.
According to multiple gastroenterologists, people often think that gluten is irritating their stomachs when really it’s the fructan. When a carb can’t be absorbed, it’s instead fermented by gut bacteria, which leads to gas and bloating.
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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.
Pay Attention To Various Forms Of Sugar
Just about everything we eat daily contains sugar. Sugar alcohols like xylitol, mannitol, and sorbitol have FODMAP properties and can lead to bloating, says Lindsey Bristol, M.S., R.D., author of The Sexy Abs Diet. The body has a hard time digesting these artificial sweeteners, which can lead to a bloated stomach. Instead, explore healthier food swaps to reduce bloat, such as stevia, agave, or natural honey, and limit them as much as possible.
Watch out for hidden sources of sugar in your regular diet, too. Processed foods, such as breakfast cereals, protein bars, and condiments, including ketchup, tomato sauce, and marinades can contain sugar in other forms. Read labels and opt for cleaner versions of products that have minimal sugar and additives. Eat whole foods as much as possible.
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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.
Home Remedies For Bloating
Instead of reaching for medication, it’s worth giving these natural remedies a try, especially when it comes to belly bloating. If bloating is an underlying symptom, then make sure to reach out to your doctor for a treatment plan, as diet isn’t always enough. However, most often bloating is caused by a diet low in fiber. Up that fiber intake so that gut can do a happy dance. While green smoothies for bloating are a great fiber starter, here are some other natural ways to help with bloating:
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Foods That Can Cause Stomach Bloat
August 5, 2021, 1:46 am5.4k Views
No one likes the discomfort that comes with a bloated belly. And while we all know the common culprits that lead to bloating sparkling beverages, which release bloat-inducing carbon dioxide, and salty foods, which make you retain water unfortunately, it doesnt stop there. There are a number of other foods that can cause your stomach to balloon, many of which are actually diet-friendly. So, the next time your stomach isnt as flat as youd like, take inventory of your diet and see if you might be sensitive to some of these common bloating culprits.
How To Relieve Bloating After Eating
The best way to relieve bloating is to prevent its occurrence. As dietary triggers are often the cause of bloating, knowing which triggers you are most sensitive to is vital to avoid bloating. Keeping an eye on your intake of fiber, salt, and carbonated beverages can also play a big part in preventing stomach bloating. Also, make sure you are not consuming a high-fat diet, as fatty foods are a major culprit in stomach bloating after eating. There also may be a difference between trans fats, saturated fats, and unsaturated fats for your digestion as well, so try and keep track of which ones make you feel the worst.
Although it is a dairy product, eating yogurt can help to fill your stomach with healthy bacteria in the form of probiotics, which boost digestion and gut health. When eating, try not to drink too many liquids. Beverages dilute stomach acids and cause the digestion process to become prolonged. Wait until after eating to finish your drink. Finally, take your time and eat slowly while sitting up straight. Allowing your digestive tract time to begin the digestive process will help to decrease the risk of bloating after eating.
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Top Foods That Cause Bloating
There are certain foods that can cause you to feel more bloated than others. Some of the most common culprits include:
- Cruciferous vegetables such as broccoli, cauliflower and cabbage.
- Beans. Other legumes, like soybeans, peanuts, and lentils, tend to not be as bloating.
Carbs can cause you to feel overly full. But the reason for that is twofold. For one thing, the average stomach is only about the size of your fist. Although its able to stretch to accommodate more food, eating a large portion can definitely make you feel bloated, says Taylor.
Finally, Taylor says When you eat more than what your body needs for fuel, it stores those extra calories as glycogen, she says. Glycogen attracts water, so large portions of carb-heavy foods cause you to retain fluid. This magnifies that bloated feeling.
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First Why Do You Experience Bloating
“Bloating can be caused by a number of factors that lead to large amounts of air being trapped in the digestive tract,” says Rania Batayneh, MPH, owner of Essential Nutrition For You and author of The One One One Diet. Batayneh explains that there are a few reasons why you’re feeling bloated:
- what you’re eating
- how you eat
- having an unidentified food sensitivity
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A More Serious Condition Such As Irritable Bowel Syndrome
Irritable bowel syndrome, or IBS, is a common condition that causes abdominal pain with bloating, diarrhea or constipation. The cause of IBS is unknown, but it may be brought on by certain triggers, including:
- Bacterial infections
- Food sensitivity
- Stressful events
If you think you may have IBS, reach out to your doctor for an evaluation. Many times, lifestyle modifications and medicines can help ease symptoms. You may also try some at-home techniques to relieve your bloating.