Foods That Might be Making You Feel Bloated
After a weekend of indulging on food, it’s not surprising that you’ll end up feeling bloated when Monday comes. However, belly-bloating foods work in various ways. Some of the things you eat increases gas in your stomach, making your stomach temporarily feel and look distended. Other foods, on the other hand, lead to long-term belly bloat due to an increased visceral fat storage. That said, we’ve listed down some of the common foods that might be making you feel bloated every once in a while.
- Whole Grains
Whole grains are known to be rich in fibre, and taking in too much fibre at once – without drinking enough water – can make it difficult for your system to digest. Still, we’re not telling you to stop eating complex carbohydrates; in fact, we’re encouraging you to eat it instead of pure carbohydrates like white rice. Just ensure that you give your body enough time to digest these complex carbs.
Although it’s touted for the belly-calming probiotics it contains, there are certain types of yogurt that could be doing more harm than good. This is because dairy products often contain varying levels of sugar molecule lactose that gets fermented in your body and causes bloating. But this doesn’t mean that you should already avoid consuming yogurts completely. One of the safer choices is the plain Greek yogurt, which only contains 12 grams of sugar and lots of protein. Low- and non-fat yogurts, on the other hand, are loaded with 30 grams of sugar, making them a gassier choice.
Resistant starch is a non-digestible fibre that’s naturally found in the outer shells of beans. To help you ease bean-inducing bloating, health experts suggest soaking the dried legumes overnight. Rehydrating them will help in breaking down some of the starch, so less of this non-digestible fibre makes its way to your colon.
- Artificial Sweeteners
Consuming artificial sweeteners is another known cause of belly bloating. Sweeteners that are found in chewing gums, such as xylitol and sorbitol, absorb slowly in the small intestine. As a result, these sugar alcohols cause cramping, gas, bloating and even diarrhoea.
- Cruciferous Vegetables
Anybody whose eaten broccoli salad probably knows the gassy effect it leaves afterwards. Cruciferous veggies like asparagus, cabbage and cauliflower contain a sugar called raffinose, which remains undigested until it reaches the large intestine. Your body needs to work even harder to break them down when you eat them raw. Still, there’s no need to completely cut them off your diet. Just make sure that you keep this in mind the next time you eat these veggies and you an event or meeting to attend to.
Feeling bloated cannot be completely avoided, but by knowing what foods to avoid or limit eating, you’ll definitely be able to lessen your chances of experiencing belly bloating.