Bloating is caused by the buildup of gas in the stomach and digestive system and can cause pain that may be relieved after passing gas or having a bowel movement. To sidestep these uncomfortable aftereffects, you can eliminate or reduce your intake of foods known to contribute to excess gas. Severe or persistent bloating may be a symptom of an infection or more chronic disease, so talk to your doctor if avoiding these foods does not seem to help your experiences with bloat.
Dairy Products
If you are lactose intolerant, eating foods high in dairy content such as cheese, ice cream and yogurt can cause bloating. In a lactose-intolerant person, the digestive system lacks the appropriate enzymes to digest lactose, the sugar found in these milk-based products.
Gluten-Rich Foods
Any food that is rich in gluten, such as bread and pasta, will cause bloating in patients suffering from celiac disease. Gluten is a protein found in these foods that essentially causes an allergic reaction in the gut, according to MayoClinic.com. If you find that you suffer from bloating following meals rich in these foods, you may want to talk to your doctor about testing for celiac disease.
High-Carbohydrate Vegetables and Fruits
Broccoli, Brussels sprouts, cabbage, cauliflower and lettuce are all vegetables known to cause gas due to their high-carbohydrate content. Similarly, apples, pears and peaches can cause bloat. Though they are also high in dietary fiber, which is important for digestive health, the carbohydrates in them are broken down into sugars and fermented by digestive bacteria, states the Linus Pauling Institute. The more carbohydrates contained in the food, the more gas will be produced.
Beans
Beans are also high in carbohydrates and should be avoided or eaten in moderation to avoid bloating.
Hard Candy and Chewing Gum
According to a 1989 study published in the "American Journal of Gastroenterology," some research has shown that bloat was not affected by diet or the amount of bacterial fermentation experienced in the gut. This particular study group focused on irritable bowel syndrome sufferers. The researchers concluded that abdominal pain and pressure experienced by the patients was cause by swallowed air versus high-carbohydrate foods. Thus, hard candy and chewing gum are discouraged, as the action of chewing and eating them can introduce extra air into the digestive system.
Carbonated Drinks
Much like chewing gum, the natural state of carbonated drinks introduces additional outside air into the digestive system and can contribute to increased bloating and gas.
References
- PubMed.gov: Intestinal gas production from bacterial fermentation of undigested carbohydrate in IBS
- PubMed.gov: Gastrointestinal problems as a function of carbohydrate supplements
- Linus Pauling Institute: Micronutrient Information Center: Fiber
- MayoClinic.com: Food allergy: Causes
- MayoClinic.com: Bloating, belching and gas: How to avoid them
