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15 Foods That Cause Bloating And What You Can Do About It
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We’ve all had those days when you finish eating and although you didn’t eat all that much, you need to unbutton the top button of your pants because your belly is so bloated!
For most people, bloat is nothing more than an uncomfortable feeling that will pass (either one way or the other) in just a few hours. Although bloat can be caused by a serious medical condition, for most people it is caused by something in their diet.
The main cause of bloat is due to a certain type of carb called fermentable oligo-, di-, mono-saccharides, and polyols, or FODMAPS for short. For some people, FODMAPS are nothing more than short chain carbs that provide beneficial digestive bacteria. For other people, however, these carbs escape the digestion process and become fermented in the colon. This leads to gas and bloating.
If you suffer from IBS, another type of gas is formed during fermentation and this can cause pain, extreme bloating, gas, painful cramping, and diarrhea.
Some FODMAPS can be changed through various methods, such as soaking, but others will simply need to be avoided.
Wondering which foods cause serious bloat and gas? Keep reading, we will tell you the top 13 guilty pleasures and what you can do about them to avoid that unbuttoning thing you are doing at the office.
1. Dairy
If you are lactose intolerant then you know that dairy products will bring out the worst in you. Even those who don’t appear to be lactose intolerant find that some types of cheese or full fat milk gives them gas and bloating. You can avoid the products that bother you by drinking lactose free milk or simply taking Lactaid pills that will temporarily provide your body with the enzymes it needs to digest dairy products.
2. Beans
Oh yes, everyone’s favorite magical fruit! Beans are an important part of many peoples diets since they are rich in protein and have healthy carbs, vitamins, minerals, and fiber. Unfortunately, beans also contain a type of sugar called alpha-galactosides, which are FODMAPS. Many people find that if they soak the beans overnight, rinse, and then cook them than the beans lose a great deal of their ability to cause bloat. Refrying beans, which involves cooking, then mashing and frying the beans, also helps to reduce bloat. Also, some beans are easier on the digestive system than others. Try black beans or pinto beans and see if that helps with bloating problems. You could also try substituting quinoa for beans.
3. Salty Foods
Although salt itself does not cause bloating, eating too much of it will certainly cause you to retain water, which can make you feel bloated all over! Read food labels and be sure that you are not exceeding the recommended 2,300 mgs each day. You can also consume more potassium rich foods, like bananas, to help remove salt from the body.
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