Feeling bloated isn’t a very pleasant feeling at all. What makes it even worse is when the clothes we are wearing suddenly feel like they are 2 sizes too small. However, it’s not all doom and gloom, by avoiding certain foods, you can easily prevent bloating. Below I have put together a list of different foods that cause bloating and tips on how to prevent it by substituting different foods.
Beans and Peas
Beans and peas outer layer has something called resistant starch. This is a type of starch that the body has trouble digesting and that results in indigestion. The way round this is to soak them the night before you want to use them. This breaks down some of the starch and causes less bloating and indigestion. Another option is to eat the beans or peas with foods that are easy to digest, like rice and quinoa. This will balance it out and also help your body get used foods like these.
Raw Cruciferous Vegetables
Cruciferous vegetables are vegetables like cauliflower, broccoli, kale and cabbage. They contain raffinose which is a sugar that our bodies have a difficult time digesting. When it gets to our large intestines in gets fermented by the bacteria in our gut and this causes bloating and indigestion. The way around this is to either steam or cook the veggies before eating them. This will make it easier for you to chew which in turn, will make it easier for your body to digest, and will cause less bloating.
This is really a no brainer. Fizzy drinks are fizzy because of their bubbles and gas so naturally, it will cause bubbles and gas in your stomach too. The way to prevent this from happening is to avoid fizzy drinks! Personally, I hate fizzy drinks so this is not hard for me but, I understand for many this is easier said than done. Try replacing your fizzy drinks with a fruit juice or smoothie or at least slowly try cutting down on the amount you drink.
Onions are one of the worst foods that cause bloating. They contain a carb called fructan which doesn’t get absorbed well. The same applies to shallots and green onions. To stop indigestion from the onion family I recommend firstly use them in small doses. And secondly, when you can replace with onion powder. I know its not the same thing but it will save you the bloating and indigestion, as well as other problems like heart burn.
This is something that effects many of us but not all of us. Dairy can be hard to digest and can cause bloating because it is high in lactose which is a milk sugar. You’ve probably heard of the expression lactose intolerance since it is pretty common. Many people’s bodies stop producing enough lactase as they get older. If you are one of the people that gets indigestion or bloated from milk products, try one of the many alternatives that are available nowadays, like a nut milk.
You may be surprised to see apples on the list, after all fruit is healthy and apples are full of healthy vitamins. However, apples are also high in fructose, higher than most other fruits. Fructose is a sugar that is found in fruit that many people have a hard time digesting. It can cause bloating and indigestion. The way to avoid this is not by giving up apples! They are super healthy and good for you. I used to get bad stomach aches from apples and then I switched to a different type of apple. Now I only eat Pink Lady apples and I haven’t had a problem since. Perhaps try changing the apple and see what happens!
The last couple of years cutting out wheat from ones diet has become a real trend. This is because wheat contains something called gluten. People who don’t digest gluten well have celiac disease. A good friend of mine has had celiac disease for about 15 years now, well before it was fashionable, in fact it was very uncommon. She had digestive problems and wasn’t growing. I think most people who are off gluten nowadays do not have celiac disease but rather a mild sensitivity to gluten, like stomach aches and indigestion. However, if you have some of these symptoms and you can’t figure out where its coming from, I recommend trying to go off gluten for a few days. Maybe you’ll feel a different person!
That’s it for my list of foods that cause bloating. Do any other foods make you bloated? Let me know in the comments below! Everyone is different so really everyone reacts differently to food too. Looking forward to hearing from you:)
Have a good one,