Bloating is a condition where the abdomen feels uneasily full and gaseous, and may also be visibly swollen. Bloating is common, about 16-30% of people experience it regularly.
Bloating might be a symptom of a serious medical condition; it is usually caused by something in a diet. Below are 5 types of food that cause bloating you should be aware of
CARBONATED DRINKS
Some of the gas from these drinks gets trapped in the digestive system, which may perhaps cause uncomfortable bloating. Instead of these, you can drink plain water instead, or alternatively take coffee, tea and fruit-flavoured water.
GARLIC
Garlic is very popular both for flavouring and as a healthy remedy and like onions, it contains fructans which are fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) that can cause bloating.
Allergy or intolerance found in garlic is also very common, like belching, bloating and gas. Though cooking garlic may reduce these effects, it is also advisable to try using other herbs and spices such as thyme, parsley, or basil in cooking.
CRUCIFEROUS VEGETABLES
Cruciferous vegetables include broccoli, cauliflower, cabbage, Brussels sprouts among others. There are very healthy, they contain essential nutrients like vitamin C, K, iron and potassium. However, they also contain FODMAPs which may cause bloating in some people.
You can alternatively go for cucumbers, lettuce, sweet potato and zucchini.
APPLE
They say an apple a day keeps the doctor away; apples are one of the most popular fruits in the world, high in fiber, vitamin C and antioxidants and have also been with numerous health benefits. Apples have however also been known to cause bloating and some other issues for some people.
Fructose is a FODMAP and contains high fiber, they can both be fermented in the large intestine and may cause bloating and gas. Other alternative fruits in place of apples are oranges, strawberries, blueberries, bananas, and mandarins
BEER
The popular term ‘beer belly’ refers to not only increased belly fat, but also the bloating caused by drinking beer. Beer is a carbonated beverage and is made from sources of fermentable carbs like wheat and rice.
Bear contains both gas (carbon dioxide) and fermentable carbs which are two very popular cause of bloating. So instead of drinking beer, you could settle for red wine, white wine or spirits. These can cause less bloating.
Finally, bloating is a very common problem that can be resolved with simple changes. If you have persistent bloating problems, then you should try eating foods and fruits with low FODMAPs. It can be effective for other digestive problems, not just bloating.
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