Bloating is a condition where there is a buildup of gas in your stomach and intestines. It might make your belly feel tight and full and may even cause pain at times. It is normal to have bloating once in a while, but if you are feeling like this issue is a regular event then you probably must check in with your doctor and see what the underlying issue is. In such circumstances, your body might be trying to warn you about something so it is not wise to ignore your body’s cues.
There are some foods and drinks that might trigger gas formation and buildup. In some cases, people might have food sensitivity issues or allergies that might cause stomach discomfort and extreme bloating. In such cases, it is better to stay away from those food groups or drinks altogether. Now we will look into some of the major causes of bloating.
Top 5 Foods To Avoid If You Are Dealing With Bloating Issues
Here is a list of some of the food groups and beverages that you must be careful before consuming if you want to avoid bloating. Again, being mindful of what you are eating and recognizing your body’s response is very important for your well-being. So keeping that in mind let us get right into it.
❌Beer
Frequent beer drinkers might be really familiar with the infamous “Beer Belly”. The thing with alcohols is that they can irritate the gastrointestinal tract and also have inflammatory properties causing swelling as well. Plus these drinks tend to have a dehydrating effect which can cause skin and vital organs to hold on to as much water as possible causing puffiness. The major tip to get rid of this beer belly would be to reduce your consumption, and also make sure to drink a lot of water.
❌Beans
Beans are a really good source of fiber. But the problem comes when your body is not used to eating too much fiber. That might cause your body to be bloated. Plus they contain short-chain carbohydrates called oligosaccharides. This is fermented by gut bacteria causing gas. Even though this might not be that problematic, the experience for people with irritable bowel syndrome might be pretty harsh. With excess consumption of beans, they might experience flatulence, cramps, diarrhea, etc. To avoid bloating soak your beans before cooking as well as slowly increase the consumption rather than eating too much at a time.
❌Carbonated beverages
Carbonated beverages are a very common culprit when it comes to bloating. These beverages contain carbon dioxide, hence the name carbonated drinks. So obviously when you are consuming drinks filled with gas it is going to result in pressure buildup in your stomach causing discomfort and bloating. In addition to the gas present in this drink, some of the carbonated beverages are sweetened with artificial sweeteners. Some artificial sweeteners are also infamous for causing bloating as well. Decreasing the consumption of carbonated beverages is the key to fight bloating. Go for plain old water instead of these beverages.
❌Lentils
Lentils are also really good sources of fiber just like beans. Again for people who are not used to consuming high amounts of fiber, these lentils could cause bloating. Another major part is raffinose. Raffinose comes in the family of oligosaccharides and the human body does not possess the enzyme to break it. With no option to be effectively digested, these compounds sit in your digestive tract fermenting and causing gas. Now the main tip here is to soak your lentils before consuming them. The soaking process will effectively get rid of some of the oligosaccharides like raffinose, so it will not cause many issues in your tummy.
❌Dairy products
Dairy is a tasty and nutritious group of foods. Cheese, butter, milk, and all are loved by many. But the problem is a vast majority of people around us are actually lactose intolerant. So when people who cannot process the lactose in these dairy products consume them it might cause cramps, diarrhea, nausea, and bloating. So for people who have lactose intolerance choose fermented dairy options like yogurt or curd. Or you can opt for other milk alternatives like soy, almond, oat milk, etc if you want to look for other milk alternatives.
Foods that help with bloating
Here is the list of foods that help to avoid bloating:
✔Fruits
Fruits like avocado, banana, papaya, pineapple, apples, kiwi, and berries like strawberry, blueberry, and blackberry, etc are extremely nutritious and tasty, as well as help with regulating fluids and good gut health. These fruits may help with your bloating.
✔Fermented foods and beverages
Fermented foods like sauerkraut, kombucha, yogurt, kimchi, etc are known to boost your gut health. They are rich in probiotics and strengthen your gut microbiome thus enhancing your digestive process. However consume them within limits, eating too much might cause you gas. Incorporating them in healthy amounts helps a person improve their digestion.
Some other tips
- Eat slowly
If you are prone to scarfing food down as fast as possible then we suggest you reduce your speed as this is also one of the reasons for bloating. By swallowing fast you are also swallowing air which can cause gas retention.
- Slowly improve your fiber intake
Fiber is really good for your digestive system. No doubt about that. But if you are a person who has very little fiber then do not increase the intake all of a sudden as this might cause bloating and an irritated tummy. Improve your fiber intake gradually.
- Exercise
Exercise is an integral part of a healthy lifestyle. It also plays an important role in your digestive health. It helps with bowel movement and relieves you from gas issues. Even low-intensity exercise like walking and jogging might help.
Conclusion
Bloating once in a blue moon is something that you should not be too worried about. This might happen due to certain foods or in ladies their period cycles may also play a role. Foods like alcohol, sweetened and carbonated beverages, and certain food groups must be consumed in moderation to prevent bloating. If your issue cannot be brought under control with lifestyle changes then you should consult with your doctor and discuss the issue.
