Bloating: Here are 6 Healthy Foods Which May Bloat You
21 Mar 2016
Bloating is not only uncomfortable but can often come from the most unexpected sources. We all strive to eat as healthily as possible in order to have some sort of defence against our daily stressors. The reality, however, is that just because something is deemed ‘healthy’ doesn’t necessarily mean your body may like it.
Finding a healthy balance and food which works for your body will take time and considerable fine tuning, but persistence pays and a food diary may just become your new best friend.
The foods we eat may cause what we commonly refer to as ‘bloating’, bear in mind however that often it is how you eat them, that may also result in bloating and abdominal discomfort.
Causes of Bloating
– too quickly
– huge meals in one sitting
– excessive amounts of fat
– high volumes of salt
As you can see not all bloating, abdominal discomfort and flatulence are attributed to junk food but rather how we eat, when we eat and how much we eat.
Here are 6 healthy foods which cause bloating:
Though often punted as being a super healthy alternative to meat based proteins, legumes such as beans and lentils are renowned for being major culprits of gas and bloating.
The legumes contain Oligosaccharides which are difficult to digest.
** try soaking and rinsing your legumes prior to cooking to reduce the bloating effect.
2. Cruciferous Vegetables
These are essential in the diet and many are classed as superfoods such as kale, broccoli and cauliflower.
The cruciferous vegetables contain raffinose a sugar, which remains barely digested until it reaches the large intestines.
** eating a yoghurt or taking probiotics will boost the good bacteria in your colon and reduce the bloating.
Diary contains high levels of lactose, if you are lactose intolerant then you may have trouble digesting dairy. Lactose intolerance means that your body doesn’t have the necessary enzymes required for digestion.
** try and exclude dairy from your diet.
4. Whole Grains
High fibre foods, even the heart-healthy variety, may be problematic for many people. Whilst the fibre in this food are punted as being super healthy, it is suggested that you practice moderation when consuming whole grains.
5. Artificial Sweeteners
The artificial alcohol sugars and fructose which are ‘sugar substitutes’ are known to cause bloating and gas, mainly as they are unable to be digested. Rather practice the ‘all or nothing’ approach to sugar and avoid artificial sweeteners.
6. Fizzy Drinks
Carbonated drinks may cause a gas build-up and increase bloating in the stomach area. It is recommended to always avoid drinking soda’s and sparkling water through straws as this may increase your air intake and add to the already bloated feeling.
The key to managing gas when it comes to food and drinks is to assess what your body likes and dislikes, try to adapt and phase these culprits out of your diet. Create a new lifestyle which excludes them and eliminates abdominal discomfort.
It is important to maintain gut health and we highly recommend you visit a health care professional to have your stomach acid levels assessed. It is also recommended that you get your health care professional to suggest a good pre and probiotic supplement, it is vital to ensure you have all the healthy bacteria need in your gut for digestion and breaking down of food.