Bloating can be an unpleasant side effect of eating foods that are hard for your body to digest. Along with bloating, you may also experience cramping, loose stools and flatulence. Although gas and bloating are natural, you can minimize your experience with these digestive ailments by avoiding certain foods. If you experience bloating often, regardless of your diet, consult your physician to rule out more serious causes.
Dietary Causes
You may experience bloating because of undigested food, food intolerances or swallowed air. Eating too much fatty food can also contribute to bloating. Raffinose, a sugar in beans and cruciferous vegetables; lactose, a sugar found in milk; fructose, a sugar found in fruits and sweet fruits such as onions; and sorbitol, a sugar found in some fruits and used as an artificial sweetener; may all cause bloating. Bloating may also be a symptom of intolerance to the protein gluten, found in wheat. Chewing gum, drinking through a straw and consuming carbonated drinks can also cause a buildup of air in your stomach, leading to distension. Excess fiber intake or starch intake can also contribute to bloating.
Fruits and Vegetables
Avoid beans, such as pinto, baked, white, black beans and garbanzo beans, to prevent bloating. Broccoli, cabbage and Brussels sprouts can also cause a buildup of gas and bloating. Onions, artichokes, cauliflower and asparagus can also cause problems. Fruits to avoid include pears, apples and peaches.
Other Foods
Consuming some whole grains, particularly whole wheat and bran, delivers high amounts of fiber to your body and can cause bloating. All starches, apart from rice, may cause gas when broken down in the digestive tract. Trapped gas can result in bloating. Dairy products, such as milk and ice cream, can cause bloating -- especially if you are lactose intolerant. Be aware that many packaged foods such as soups and cereals may contain milk or lactose. Dietetic hard candies and desserts as well as sugar-free gum may contain sorbitol. You should also avoid carbonated water and soda to prevent bloat. Avoiding high-fat meats, full-fat cheese and fried foods can also help alleviate your symptoms.
Considerations
Bloating can occur because of reasons not related to your diet. Stress and smoking can cause bloating. Chronic bloating may be a symptom of irritable bowel syndrome, Crohn's disease and colon cancer. Bloating may also occur after abdominal surgery.
Member Comments