Five Foods that Make You Bloat
Bloating happens when there is a buildup of gas in the stomach and intestines. It is commonly linked to the types of food you are eating. If you are struggling with frequent bloating, a few simple changes in your diet can help. Here are five foods that may be causing your bloating:
- Beans are rich in fiber, have high amounts of protein and are considered a healthy carb. Most beans contain sugars called alpha-galactosides and belong to a group of carbs called FODMAP’s. FODMAP’s are short chained carbohydrates that skip digestion and are then fermented by gut bacteria in the colon which causes gas.
- Wheat contains a protein called gluten and this ingredient is found in pastas, tortillas, bread and baked goods. People with celiac disease (gluten sensitivity), can experience extreme digestive problems when wheat is consumed. These problems include diarrhea, bloating, gas and stomach pain.
- Onions are underground bulb vegetables that are normally eaten in small quantities. They are one of the main dietary sources of fructans which are known to cause bloating. Some individuals are sensitive to the components in onions, especially when they are raw.
- Apples are high in vitamin C, fiber and antioxidants and have been linked to many health benefits. Aside from their health benefits, this fruit has been known to cause bloating and other digestive issues in some people. Cooked apples may be easier to digest than fresh ones if you experience this problem.
- Broccoli and other cruciferous vegetables are a family of vegetables that include broccoli, brussel sprouts, cabbage and more. Similarly to beans and legumes, these vegetables contain FODMAP’s and can cause bloating.
“Consuming a low FODMAP diet can reduce the symptoms of bloating and irritable bowel syndrome,” says Cesar L. Espiritu MD, a PIH Health Family Medicine physician. “You can start by slowly cutting out FODMAP foods to see if they are the underlying cause of your bloating,” he adds “If there is no improvement in your bloating it may be related to a different medical condition and you should call your primary care doctor.”
