Some foods, no matter how healthy it can be, sometimes result in accumulation of gas in the belly. This condition is known as bloating, can either be a nuisance in a social gathering or an indication of a more serious condition. In easy words, eating large quantities of food, eating quickly and intake of fatty foods have been linked to bloating. The post is all about those group of foods that causes bloating in our day to day life.
1. Beans and Legumes
Beans and legumes are considered a high fiber food and are part of the high FODMAP food group. They contain two oligosaccharide molecules such as raffinose and galactan that bypasses the small gut and produces gas in the large gut. Soaking them in water before cooking may lessen this effect and help with digestion.
2. Carbonated Drinks
Carbonated fizzy drinks have high amount of carbon dioxide that causes our belly to bloat. Drinks like coke, beer, kombuchas can also make you gain weight as they contain high amount of sugar, calories. Carbonation sometimes cause calcium loss leading to bone loss and tooth decay. For some people, it may also be a cause of irritable bowel syndrome.
Wheat is the main ingredient in our regular day to day products like bread, pasta, cakes, bakery and what not. The downside of this wheat is it contains a protein called gluten. Gluten-sensitive enteropathy, a disease that is becoming quite familiar to everybody relies on this protein. People who are insensitive to gluten may suffer from bloating, diarrhea and sometimes rectal bleeding too.
4. Cruciferous Vegetables
Cruciferous veggies such as cauliflower, cabbage, kale, broccoli and brussels sprouts contain a complex sugar called raffinose which produces gas. They’re rich in soluble fiber, which doesn’t break down until reaching the small intestine and causing gas. If one has hypothyroidism, he/she may have been told to avoid these veggies because of its interference in the usage of iodine by thyroid gland. Less thyroid hormone leads to cold intolerance, lethargy, weight gain and so on.
Onions may have a list of health benefits but it comes with some serious health risks. The fructan it contains is not efficiently digested cause gas and bloating and also may worsen heartburn if eaten raw. People with GERD and chronic gastritis may suffer more, so limited use is advisable.
Barley is nutritious, rich in fiber and full of vitamins and minerals. However, their high fiber and gluten content can cause coeliac disease to become worse. It may also cause allergic reactions in people who are hypersensitive to cereal grains. Barley may also lower blood sugar level, so diabetic drugs must be adjusted properly.
Rye is very nutritious and an excellent source of fiber, manganese, phosphorus and vitamin B. However, it contains gluten that many people are sensitive or intolerant to resulting in coeliac. Because of its high fiber and gluten content, rye may be a major cause of bloating in sensitive individuals.
8. Dairy Products
Dairy highly consumable products include milk, a wide range of cheese and yogurts contains valuable components like calcium and protein. Although they have numerous health benefits, sometimes overdoing it may result in bloating and an uncomfortable evening. Lactose intolerance is a condition where the consumer’s gut can’t digest the lactose for this reason bloating, gas, abdominal cramps and diarrhea follows.
9. Fruit and Juices
Apples, cherries, pears and prunes all these fruits have high citrus content and well known for their ability to produce gas. These fruits and also their juices contain fructose. When they are consumed more than your body can digest, excessive fructose goes through fermentation leading to gas and bloating.
Garlic is used for flavoring and has also some health benefits. Like onions, garlic contains fructans which can cause bloating. According to several studies, garlic contains a compound called allicin which can cause liver toxicity if taken in large amounts.
Alcohol is an inflammatory substance, and consumption may cause inflammation of the gastrointestinal tract. Beer contains yeast, which feeds on the harmful bacteria in the gut and fermentable carbohydrates which can cause bloating. Furthermore, alcohol causes weight gain, liver and heart diseases.
12. Sugary Gums
Many of us use gums and mints to lessen our mouth odor and others have it just because they are habituated to it. But these tiny pieces of sugar alcohols are not very well digested, meets bacteria in the intestinal tract that ferments it, releasing gas and causes bloating.
Mushroom contains oligosaccharide sugar raffinose which is not fully digested in the small intestine. Instead undergoes fermentation in the large intestine leaves one suffering from bloating and belching. It may induce nausea and vomiting and also a cause for high blood pressure and heart rate.
14. Salty Foods
Salts have benefits as well causes harms to our health. High-sodium foods cause hypertension, retains water, which leads to a bloated feeling. Sodium can be found in high amount especially in processed foods. So read your food labels and rather flavour your foods with herbs.
Everybody loves a hot cup of coffee in the morning to kick start his day energetically. It also has a series of health benefits as it burns fat and protects you from Alzheimers and Parkinsonism. But because of its acidic nature, it irritates and causes immediate swelling to a sensitive stomach. Health risks such as indigestion, high blood pressure, headache, insomnia, gout attacks come with over drinking coffee.
Carrageenan, food additive, is extracted from red seaweed mainly used by the manufacturers as a thickening, emulsifying, and preserving agent. Degraded carrageenan or poligeenan have potential health risks like colon tumor leading to colon cancer. Some scientists said that carrageenan might cause digestive problems like inflammation of the gut, bloating and irritable bowel syndrome.
17. Fried Foods
French fries, corn dogs who doesn’t love these? In fact, these are so delicious that we often forget what these fried foods may bring to our health. Most of these foods are so heavily fried which causes acid surge in our stomach leading to constant belching, bloating and that follows indigestion. Facing these difficulties may later result in ulcer and erosion.
People usually demands popcorn when there’s a movie night. But overeating may cause bloating because of its volume. A large portion only packs about the same amount of carbs as one slice of bread, but it’s going to take up a lot more space in your stomach. As a result, there’s a temporary bloating and restlessness that you may feel afterwards. Popcorn packs are labelled with a chemical called perfluorooctanoic acid associated with a variety of health problems such as ADHD, low birth weight and thyroid problems.
19. Raw Foods
Raw animal products contain bacteria that can cause bloating and food poisoning. Taking appropriate precautions for foods like raw meat, eggs and seafood is very necessary. Make sure to cook foods in proper temperatures to destroy bacteria and do not leave them out in the open for more than two hours. This helps in the prevention of bacterial growth. Furthermore, harmful bacteria like E. coli and salmonella can potentially be life-threatening.
20. Spicy Foods
We all have the tendency to amp up the spices to enrich the flavors in our food. But doing that, do we know we are doing harm to ourselves? Foods containing high amount of spices cause acid surge in our stomach, leaving erosion in our stomach. Later we call it Peptic ulcer disease. GERD and esophagitis are also some potential health risk it comes with. By overeating spicy foods, you may have the chance of losing your appetite.
Raisins are high in sugar and fiber. The sugars in raisins are mostly glucose and fructose which is a common cause of gas in people who are fructose intolerant. Few more side effects of raisins are vomiting, diarrhea and fever. People might also allergies to raisins which will increase the breathing and wheezing problems.
Pickles are fermented food and sometimes the bacteria found in these foods can cause stomach pain and food poisoning. It may turn fatal if the food poisoning is severe and the person is continuously vomiting and losing electrolytes. Because it has high sodium level, they can also cause water retention and that excess water means bloating.
Tomatoes are high in acid. Because of their high acid content, some may face situations like bloating and indigestion. Raw tomatoes are susceptible to Salmonella that may cause fever like typhoid and bloody diarrhoea. Too much consumption might lead to suffering from kidney stones. By peeling off the skin of tomato, it may help in its digestion.
Avocados are enriched with good fats and essential fibers. It has fast metabolism rate and thus the chances of producing acid get higher. Not everyone will suffer from this acid reflux. Some might feast on blackberry, avocado and onion sandwiches and wash it down with a dairy shake and remain totally fine.