If you constantly feel bloated for no apparent reason, it might be a good idea to talk to your doctor. Bloating can be caused by a number of issues. For example, you might have a food intolerance to dairy or wheat. Food intolerances can cause a series of side effects, including fluid retention, headaches and bloating. Irritable bowel syndrome also causes bloating. If you suspect food is the cause, a food diary might help you discover the cause of the problem.
Vegetables
Any food high in fiber can cause bloating, but some vegetables are especially known for causing bloat. These include broccoli, artichokes and cabbage. Sprouts and cauliflower can also cause bloating. Keep in mind that if you're not eating enough fiber, you might be bloated because you're constipated. In that case, increasing the amount of fruits and vegetables you eat will add fiber to your diet and help clean out your system.
Fizzy Drinks
One of the reasons you might be bloated is that you're swallowing too much air. This often happens when drinking sodas or other drinks that contain gas, such as seltzer water, fizzy wine and certain sport drinks. Chewing gum might produce the same effect, especially if you're doing it with your mouth open.
Beans
Beans, lentils and peas have lots of fiber, which can cause bloating. Split peas contain the highest amount of fiber, at 16.3 g per cup. This is more than you'll find in any grains, fruits or vegetables. Other beans high in fiber include lentils, black beans and lima beans.
Diet Products
Diet products often use sorbitol or maltitol as a replacement for sugar. Both of these ingredients are laxatives when used in large amounts. As part of that laxative effect, they can also cause other effects like stomach cramps, gas and bloating.
References
- Women Fitness: Stomach Bloating or Abdominal Distension
- Weight Loss Resources: Bloating Causes and Cures; Juliette Kellow, BSc Rd; 2010
- The Food Doctor: Bloating; Ian Marber; 2011
- National Institute of Diabetes and Digestive and Kidney Diseases: Gas in the Digestive Tract; January 2008
- MayoClinic.com: High-Fiber Foods; November 2009
