Unless it’s something more serious, you may be able to attribute a bloated stomach to certain foods. Although a common complaint, a bloated stomach isn’t always a bad thing. (And you certainly don’t have to feel bad if your stomach is a bit bloated). Bloating, in most cases, is the result of excess gas in the body due to ingestion of air or certain foods.
Bloating after a large meal is normal, but it can be a concern after every meal. It could be a sign that something is wrong with your gut and digestion. The underlying cause could be irritable bowel syndrome (IBS), inflammatory bowel disease, celiac disease, constipation, gastroparesis, or cancer.
Even so, bloating is uncomfortable and you should avoid it if you can. Simple dietary changes can often prevent bloating. However, it is important to realize that every body is different. A food that causes bloating in your friend may not have the same effect on you, and vice versa. That being said, there are common culprits.
Here are six foods that can contribute to bloating and four that can help you avoid bloating.
6 foods that can contribute to bloating
1. Processed foods
The biggest enemy of a bloated stomach: sodium. Sodium binds water. And when that happens, swelling or bloating occurs. Sodium usually comes from unhealthy packaged and processed foods like fast foods, salad dressings, sauces, canned soups, cured meats, and baked goods like bread. Limiting these types of foods is best for overall health.
2. Foods high in fat
Foods that are typically high in saturated fat are baked goods, processed meats, and cheeses. These foods all take a little longer to digest than the others. Because they move more slowly through the digestive tract, they can cause gas and bloating. In general, it’s best to limit your saturated fat intake to 10% or less of your daily calories (200 calories, or about 22 grams on a 2,000-calorie-per-day diet).
3. Dairy products
Dairy products in all their forms: Cheese, milk, and ice cream can cause stomach problems in some people due to lactose. Many people have trouble digesting lactose (especially the elderly). If you can’t give up dairy, try taking an enzyme supplement before you eat to help your body break down lactose.
Although apples are an undeniably healthy food, they are high in fructose, and too much fructose can cause bloating. Apples are also considered a high FODMAP food, which can cause bloating in some people. The acronym FODMAP refers to sugars that the small intestine does not absorb well (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). People with irritable bowel syndrome can benefit from a low-FODMAP diet. Aside from apples, onions, garlic, kidney beans, and cashews are other high-FODMAP foods that people with irritable bowel syndrome need to watch out for.
Legumes, like lentils, can cause bloating due to their fiber content. Still, these plant-based foods are low in saturated fat and sodium and are nutritional powerhouses. Fiber, in particular, is one of those legume nutrients you don’t want to be without. Fiber fills you up, keeps your digestive tract functioning, and feeds the beneficial bacteria in your gut microbiome. You may be able to avoid excess bloating and bloating by gradually increasing your fiber intake, such as by increasing your fiber intake. B. by slowly adding more lentils to your diet.
6. Cruciferous vegetables
Cruciferous vegetables include broccoli, cauliflower, cabbage, kale, arugula, and Brussels sprouts (which are some of the healthiest foods!). Consuming this vegetable in large amounts can cause a build-up of gases that lead to bloating. This vegetable contains a sugar called raffinose, which can cause bloating.
As mentioned earlier, remember that these vegetables are healthy, particularly for their folate content and vitamins K, C, and A. Rather than eliminating them altogether, try eliminating one of these foods at a time to see if your symptoms improve. Once you’ve identified your trigger foods, try to reintroduce these foods into your diet in smaller amounts rather than eliminating them altogether.
4 Foods That May Help Reduce Bloating
Crispy cucumbers are mostly made up of water, which can help flush out excess sodium in your system. Cucumbers also contain a flavonoid called quercetin. Quercetin has powerful anti-inflammatory properties, so it may help reduce your bloated stomach, although more human studies are needed to confirm this effect.
Yogurt can also make your tummy happy. Yogurt is well known for its positive effects on gut health. Yogurt contains probiotics that help regulate digestion and improve overall gastrointestinal health, and may help prevent bloating. Opt for plain varieties, too, as the added sugars can also contribute to bloating.
Kefir, a fermented milk drink, also contains probiotics, so it can also help flatten your stomach.
The most common association between asparagus and urine is that eating this spring vegetable can make you smell your urine, but there’s also the fact that eating it will make you pee more often. This is due to the diuretic properties of the asparagine contained in asparagus. Diuretics help your body flush out salt and water, which in turn can reduce bloating.
Bananas help fight gas and prevent fluid retention due to their potassium content. Potassium is a mineral and electrolyte important for regulating sodium levels in the body. Therefore, eating foods high in potassium can help reduce fluid retention. In addition to bananas, you can find potassium in acorn squash and dried fruits like apricots, prunes, and raisins.
* Presse Santé strives to convey health knowledge in a language accessible to all. In NO CASE can the information given replace the advice of a doctor.
Like our content?
Receive our latest publications directly in your mailbox every day free of charge
bloating in the stomach