Do you suffer from bloating after eating? Bloating is very common and is usually caused by the food we eat every day, which can lead to various serious digestive problems. When food is not absorbed properly, gas builds up in the intestines causing discomfort.
Stomach Pain
Here’s a list of foods that can cause bloating and suggestions on how to replace them.
Table of Contents
Beans
Beans contain high amounts of protein and quality carbohydrates. Beans are also very rich in fiber, vitamins, and minerals. However, they contain sugars called alpha-galactosides, which are carbohydrates that escape digestion and are subsequently fermented by intestinal bacteria in the colon, causing bloating in some sensitive people.
What to substitute them with?
Black beans and pinto beans are easier to digest. You can replace them with quinoa or meat.
Read Also: Removing Biofilm from the Intestines Could Cure Irritable Bowel Syndrome (IBS)
Lentils
Lentils legumes contain high amounts of protein, fiber, and good-quality carbohydrates as well as minerals such as iron, copper, and manganese. Because of their high fiber content, they can cause bloating and gas in sensitive people, especially those who are not used to eating a lot of fiber. Tip: To make them more digestible, soak them for a few hours before cooking.
What to substitute them with?
Light-colored lentils are generally lower in fiber than black and green lentils. You can also replace them with quinoa or meat.
Sparkling water
Another source of bloating is sparkling water. These drinks contain a lot of carbon dioxide, so you swallow a lot of gas. Some of this gas gets trapped in your digestive tract, and that’s why you bloat.
What should I replace it with?
The best drink is plain water. You can also choose other healthy alternatives such as coffee, tea, and fruit juices.
Read Also: Gilmore Health: A Q&A Session on IBS With Dr. Sony Sherpa
Wheat
Wheat has been a controversial food in recent years and is often stigmatized because of its gluten content. However, wheat grain-based foods are one of the most consumed foods in the world: bread, pasta, pizza, cakes, pastries, etc.
For people suffering from gluten intolerance or celiac disease, wheat can cause serious digestive problems: diarrhea, bloating, flatulence, pain, etc. Numerous medical and scientific studies have shown a link between gluten consumption and digestive problems: bloating, diarrhea, flatulence, etc.
What should I replace it with?
There are many options: oats, quinoa, buckwheat, almond flour, and coconut flour.
Broccoli and cruciferous vegetables
The group of cruciferous vegetables includes broccoli, cauliflower, cabbage, Brussels sprouts, etc. They contain important nutrients like fiber, vitamin C, vitamin K, iron, and potassium and are very beneficial for health. However, in persons that are sensitive, these vegetables cause gas and bloating.
What should they be replaced with?
You can replace them with spinach, cucumbers, lettuce, sweet potatoes, and zucchini.
Onions
Onion is a popular vegetable that adds flavor to dishes and salads. Onions are high in fructans, soluble fibers that can cause bloating even when eaten in very small amounts. To minimize these side effects, they should be well cooked.
What should they be replaced with?
Instead of onions, use fresh herbs or spices to add more flavor to dishes.
Read Also: IBS and Other Inflammatory Bowel Conditions Possibly Related to Mucus Production
Barley
Barley is a very widespread cereal: it is very nutritious, rich in fiber, and contains large amounts of vitamins and minerals such as molybdenum, manganese, and selenium. However, because of its high fiber content, some people are sensitive to it. It also contains gluten.
What to substitute it with?
Refined barley is better tolerated by the body. It can be replaced by other cereals such as oats, brown rice, quinoa, or buckwheat.
Rye
Rye is a cereal very similar to wheat. It is an excellent source of fiber and highly nutritious, rich in manganese, phosphorus, copper, and B vitamins. However, like other cereals, it contains gluten.
What food should I replace it with?
Oats, brown rice, buckwheat, or quinoa.
Milk
Milk and its derivatives (cheese, yogurt, butter, etc.) are sources of protein and calcium and are very nutritious foods. However, 75% of the world’s population is unable to digest lactose, a carbohydrate found in milk. This is known as lactose intolerance, which can lead to digestive problems such as bloating, gas, cramps, and diarrhea.
What can I replace it with?
Fermented dairy products such as yogurt, buttermilk, sugar cream, or kefir. Examples of substitutes for regular milk: coconut, soy, rice, or almond milk.
Read Also: Easy to Follow Dietary Tips for Treating Irritable Bowel Syndrome
Apples
The apple is probably the most popular fruit in the world. Apples are rich in fiber, vitamin C, and antioxidants and are good for your health.
However, apples can cause minor digestive problems in some people due to fructose, which causes gas and bloating in the colon during fermentation. Cooked apples, on the other hand, are easier to digest.
What to replace them with?
Bananas, blueberries, grapefruit, mandarins, oranges, or strawberries.
Garlic
In addition to its health benefits, garlic is widely used in cooking to enhance the flavor of dishes. Like onions, garlic contains fructans which cause bloating (cooking garlic can reduce this).
What to substitute it with?
Use other herbs and spices such as thyme, parsley, chives, or basil.
Artificial Sweeteners
In the food industry, sugar alcohols are used to replace sugar in foods labeled ‘sugar-free’. The most common categories are xylitol, sorbitol, and mannitol. When consumed in large quantities, they can upset the digestive system.
What can I replace them with?
Erythritol is also a sugar alcohol, but it is more digestible than the above. Stevia is also a healthier alternative.
Read Also: IBS: How to Treat the Diarrhea, Bloating, Flatulence and Abdominal Pain
Beer
You’ve probably heard the term ‘beer belly’? Beer not only increases stomach fat but also causes bloating, as it is produced using fermented carbohydrates: barley, wheat, rice, and yeast.
What food should I replace it with?
Alcohol abuse is dangerous for your health. The best drink is undoubtedly water.
Final Thoughts
To reduce bloating, first, try to find out which foods are causing it, then change your diet and find alternatives to those foods (mentioned above). However, if your symptoms are severe please go see a doctor!
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