Which Foods Cause Bloating?
Which Common Foods Cause Bloating and Gas?
Bloating occurs in up to 30% of people on a daily basis, according to gastrointestinal health surveys. While occasional bloating is no reason for worry, frequent discomfort can be a sign of an adverse reaction to certain foods. Understanding what foods will lead to bloating enables you to make informed choices to eliminate gas, tightness, and pressure in the stomach.
What Foods Cause Gas and Bloating Most Often?
Some foods cause bloating due to how they are digested. These usual suspects include:
Beans and lentils, which are rich in fiber and raffinose, a fermentable carb
- Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts
- Dairy items like milk, cheese, and yogurt, particularly in individuals who are lactose intolerant
- Carbonated beverages that add additional gas to the stomach
- Artificial sweeteners like sorbitol, xylitol, and mannitol
- Gluten grains like wheat, rye, and barley
- Onions and garlic, high gas-producing fructans
Conversely, if your bloating is caused by digestive sensitivity or irregularity, adding a light cleanse could be able to reset your gut. Numerous shoppers of the Zenita Naturals 15-Day Mango Cleanse report less bloating and regularity after using a short-term detox.
Why Do Beans and Cruciferous Vegetables Make You Bloated?
Legumes, lentils, and cruciferous vegetables all have indigestible oligosaccharides and sulfur compounds. When these substances are fermented by large intestine bacteria, they generate gas. Soaking beans overnight and thoroughly cooking vegetables should minimize their gas-forming abilities.
In a 2011 study presented in Nutrition Journal, “Less than 50% reported increased flatulence from eating pinto or baked beans during the first week… but only 19% had a flatulence increase with black-eyed peas.” What this indicates is not all legumes have the same effect on everyone and the body will acclimatize over time.
For those suffering from chronic sensitivity, the addition of anti-inflammatory assistance such as Zenita Naturals Turmeric can aid in the regulation of inflammation that drives digestive disturbances.
Can Dairy Products Cause Bloating Without an Allergy?
Yes. Some are lactose intolerant; thus, they do not have the enzyme for the breakdown of lactose, the dairy sugar. Approximately 65% of the global population suffers from this intolerance. The symptoms may be bloating, gas, or upset stomach even in minute quantities.
If you're not sure if dairy is impacting your gut, this piece on the signs of an impaired gut describes symptoms that are often taken for granted but indicate underlying imbalance.
Do Certain Fruits and Sugar Substitutes Cause Bloating?
Foods such as apples, pears, and watermelon contain fructose, a sugar that is fermented in the intestines. Sugar alcohols sorbitol and mannitol, which are present in most sugar-free snacks and chewing gum, are poorly absorbed and can usually lead to bloating or cramping.
A 2020 review in Clinical and Translational Gastroenterology says: “Dietary fiber may increase bloating by promoting gas production… Bloating is one of the most common GI symptoms in the United States, with 1 in 5 people reporting it in the past week.” This verifies that even healthy foods can be irritants at some point or in excess.
By utilizing milder ingredients and gut-friendly supplements such as Zenita Naturals Total Body Reset, one can curb symptoms while nourishing the gut for the long term.
How Does Gluten Contribute to Bloating?
Individuals with celiac or non-celiac gluten sensitivity might experience bloating, gas, and pain after consuming gluten. Gluten occurs in wheat, rye, and barley and agitates the gut for some. Reducing intake may even benefit without diagnosis.
For more insight into the root causes of gut symptoms, check out What Causes Gut Problems?, which explores both dietary and environmental triggers.
What Are Some Foods That Help Prevent Bloating?
If you’re prone to bloating, try replacing trigger foods with:
- Cooked vegetables like zucchini, carrots, and spinach
- Lactose-free or fermented dairy like kefir
- Still water instead of carbonated beverages
- Low-FODMAP fruits such as bananas, blueberries, and strawberries
- Gluten-free grains like rice, oats, and quinoa
Keeping a food diary can assist in monitoring which foods trigger symptoms. After adopting dietary changes, if bloating persists, see a healthcare professional. You may also consider reading Small Daily Habits That Improve Gut Health for easy ways to support digestion on a day-to-day basis.
