Do you suffer from frequent bloating? Some food could be the reason behind your excessive gas. Check out if these 8 foods are causing you to bloat.
By Monali Bordoloi
Nina Joseph, a 29-year-old from Chennai loves to eat out on weekends with her family. Of late, after a heavy meal, Nina suffers from excessive bloating. She experiences gas, burping, and discomfort around her stomach too. Now, reluctantly, she has cut down on eating out.
Like Nina, many of us suffer from bloating or a feeling of heaviness and excessive gas in the stomach after a heavy meal or after eating certain foods. Sometimes, this feeling can persist for hours or even days.
Shiny Lizia M, a nutritionist from Chennai says, “Due to our poor eating habits, bloating is a common complaint these days. Bloating is nothing but excessive gas trapped in the digestive system. Abdominal bloating can happen to anyone at any age.”
Too much of bloating on a regular basis can point to some underlying gastrointestinal disorders or malabsorption diseases. If you are suffering from excessive bloating, check with your doctor to rule out these conditions.
However, most cases of heavy and uncomfortable feeling in the abdomen are caused by poor eating habits. Some foods produce excessive gas which leads to the feeling of a full belly as the air gets stuck in our abdomen.
But, do you know which food makes you feel bloated? It could vary from individual to individual. However, there are some common offenders. Check out If your bloating reduces by avoiding or reducing the portion of these foods.
We look at 8 foods to avoid if you are feeling bloated:
1. Legumes: All kinds of lentils, daals, peas, beans constitute legumes. One of the richest sources of proteins, legumes are considered bad for gas and bloating. The sugar found in legumes are not easily digested by our body. It is only absorbed by gut bacteria which leads to bloating.
However, it’s not advisable to avoid legumes altogether as it has many necessary nutrients. Studies suggest that pairing legumes with easily digestible whole grains like rice will reduce the bloating. Combining legumes or lentils with vegetables like in the preparation of sambar, also cut down on gas inducing properties.
If you eat legumes as part of your daily meal, your body will also adjust to it and not produce too much of gas.
2. Carbonated beverages: Some people report that fizzy drinks give them temporary relief from gas, but these carbonated beverages cause more harm than relief. These beverages have carbon-di-oxide which induces more gas when consumed. Some sweeteners used in these drinks may cause bloating and digestive issues in people who have a sensitive digestive system.
3. Dairy products: Do you feel bloated after drinking a glass of milk or cheese? Dairy products too are known to cause excessive gas and bloating in some people. Those of you who are not able to digest the sugar in dairy products or lactose intolerant should stay away from dairy products. It is said that about three-quarters of the population in the world are lactose intolerant.
4. Cabbage, cauliflower: Do you feel uneasiness after eating a plateful of gobi manchurian? Vegetables like cabbage, cauliflower and broccoli, known as cruciferous vegetables, are infamous for causing massive bloating. However, it’s not wise to completely shun these vegetables as they have their share of nutrients. Eat these vegetables along with some easily digestible food and monitor how your body reacts to it.
5. Fruits and dry fruits: We all know fruits and dry fruits are good for us as they are packed with nutrients. However, if you suffer from fructose malabsorption, where your body can not digest the sugar present in these fruits, steer clear of these fruits. Fruits like apples, pears, bananas and dry fruits like raisins, apricots, prunes can aggravate bloating in some people. These fruits and dry fruits are rich in fructose.
6. Salty, spicy and fatty foods: Do you often reach out to a packet of chips or namkeens as your go-to snacks? But be aware that this could cause uncomfortable bloating later. Salty food cause water retention which leads to bulging of the areas around the stomach. Fatty and spicy food cause irritation in the gastric pathway which also leads to bloating.
7. Garlic: Are you fond of garlic? No doubt garlic is a powerhouse of nutrients and beneficial for various ailments. However, if your digestive system is sensitive and you suffer from bloating and gas issues regularly, avoid too much of garlic. There is a polymer of fructose molecules known as fructans which are present in garlic. Those with a sensitive digestive system cannot digest it. For the same reasons, even onions can cause bloating as it also contains fructans.
8. Wheat and other glutenous grains: Do you feel heavy and bloated after eating paratha? Wheat and other grains like barley, rye is highly nutritious and have high fibre content. These have many health benefits but not fit for all. Those who suffer from an auto-immune disorder like Celiac disease cannot digest gluten and fibres present in whole grains like wheat, barley, and rye. One in 100 people worldwide suffers from celiac diseases. If you suffer from Irritable Bowel Syndrome (IBS), steer clear of wheat and other glutenous grains.
With inputs from nutritionist Shiny Lizia M
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