Everyone experiences bloating at one time or another – that uncomfortable, stuffed feeling and puffy, distended belly. We’ve all been there.
And what’s worse is that it sometimes happens even after we’ve had something “healthy”. What went wrong exactly?
It’s all thanks to certain foods we consume daily that produce more gas, even if they are of the healthy sort. If not that, other factors such as dehydration, constipation and food allergies can contribute to bloating too.
Read on to identify the triggers of stomach bloat and learn tips on how to deal with them.
1. Broccoli
Yes, this healthy vegetable can cause stomach discomfort. The high raffinose (sugar that remains undigested) and protein content of broccoli can gradually build up gas and cause bloating.
However, that does not mean you should stop eating it because greens are necessary to sustain a healthy digestive system. But if you do, make sure you eat them in small portions and don’t eat them raw. Cooking softens it and makes it easier to digest.
2. Apples
An apple a day keeps the doctor away, and for good reasons. Apples are packed with fibre, antioxidants and vitamin C, which are super beneficial for your health. However, apples contain fructose (fruit sugar) and are rich in fibre, which can cause gas and bloat.
But how can we resist apples? After all, they are one of the easiest and healthiest snacks out there. To help the body better break down the fructose, be sure to consume apples in moderation. That way, you will take in less fructose and not feel so gassy.
3. Dairy products
Dairy contains a certain sugar found in milk called lactose, which most people find hard to digest. This results in a condition called lactose intolerance.
Again, this leaves the food undigested, eventually leading to gastrointestinal discomfort and constipation. If you are lactose intolerant, opt for lactose- or dairy-free products the next time you plan to buy yourself some yoghurt, milk or cheese.
4. Wheat
Wheat contains a protein called gluten, which some people are allergic to (this condition is called gluten intolerance). Most baked goods such as pastry, bread and cakes are made with wheat, which can cause major digestive problems such as bloating and diarrhoea if you are gluten intolerant.
If you are looking to switch to a gluten-free diet, buckwheat and cassava flour are great alternatives to wheat.
5. Legumes
As part of a healthy diet, legumes and lentils get the thumbs up because of their high protein and fibre content. However, high fibre content can lead to digestive problems. Like beans, legumes contain oligosaccharides (a carbohydrate with small amounts of simple sugar) that can be hard to digest.
Soak legumes overnight before cooking them to break down some of the starch and make them easier to digest. Drink a lot of water if you are eating legumes to keep your bowels moving and your tummy happy.