Bloating is one result of the excess gas in your intestines. There are a lot of possible causes for bloating, ranging from overeating, constipation, hormonal changes during PMS and air swallowing to overgrowth of bacteria in your small intestine, irritable bowel syndrome (IBS), certain medications, food intolerances and gastroesophageal reflux. Abdominal bloating may also be caused by some serious disorders like coeliac disease, colon cancer and Crohn’s disease. If you often experience abdominal pain and bloating, it is very important to see a doctor to ensure there’s nothing serious present. However, in some cases bloating may be removed by simple changes in the diet. In this article, VKool.com will show you foods that cause bloating list: 24 worst foods. The writing collected a list of foods that cause bloating from reliable sources. However, it is not intended to give medical advice and it is solely for the informational purpose. Keep reading this writing to learn these 24 foods that cause high blood pressure in more detail!
Foods That Cause Bloating List: 24 Worst Foods You Must Avoid
1. Greasy, fried foods
What we drink and eat plays one direct role in bloating. Click To TweetGreasy, fried foods are one of the top foods that cause bloating. Greasy fast foods such as burgers, fried chicken, chips and deep-fried eats such as samoosas, doughnuts and koeksisters can cause bloating as it takes your stomach much longer in order to break down the fats and digest them properly. This extra time will allow gas to build up, leading to bloating.
As you know, beans are very healthy but if the digestion is not up to speed, they’ll cause you one problem that isn’t so pleasant. They have a type of sugar that isn’t digestible, so gas may be produced – and bloating then isn’t far away.
3. Junk Food
Junk food is also one of the top foods that cause bloating. Junk food is packed with fat, sugar and sodium, not to reveal highly processed foods which are hard for the body to digest. The body simply does not have the tools in order to digest and the result is bloating and discomfort.
4. Dairy Products
One of the top foods that cause bloating is dairy products. If the body cannot milk sugar or digest lactose, the consumption of dairy products may make you feel bloated. Lactose intolerance may range from mild to severe; however either way, gas is often a symptom. You should try limiting the amount of cheese, yoghurt, ice cream and milk you eat, and notice if that assists. If it does, you do not have to ditch the dairy altogether. Take Lactaid pills or drink lactose-free milk to help the body digest milk products.
5. Refined Carbohydrates
Refined carbohydrates occasionally have white flour, which proves troublesome for several people’s digestion. This processed wheat is not easy to break down that in turn forms a build-up within the system which is responsible for the wheat intolerances, constantly with bloating as one prime symptom.
6. Chewing Gum
Chewing gum is one disaster for the digestion as it causes the stomach in order to ready itself for food. As food does not enter the stomach, digestion is often upset and certainly gas is created – not to regard the air you swallow as chewing.
7. Salty Foods
Salt is also one of the top foods that cause bloating. Salt is one big culprit as it comes to bloating. Especially, high-sodium foods cause your body to hold water, which results in a bloated feeling. Sodium may show up in several unlikely sources, particularly in processed foods, so read the food labels and rather flavor the foods with herbs.
8. Spicy Foods
Looking for foods that cause bloating, you should not pass spicy foods. Spicy foods have been indicated to enhance the release of stomach acid that can cause irritation. You should limit the use of nutmeg, cloves, black pepper, chilli powder, curry, garlic, onions, mustard, BBQ sauce, horseradish, vinegar and tomato sauce.
9. Carbonated And High-Acid Drinks
In general, all carbonated drinks – ranging from sodas to the fizzy mineral water – may cause bloating since the carbon dioxide trapped in these bubbles forms gas in your stomach. Some beverages like alcohol, caffeinated drinks, tea, hot chocolate, coffee and several fruit juices (like pineapple juice, tomato juice and orange juice) are rich in acid that can irritate the GI tract, leading to swelling and bloating.
10. Artificial Sweeteners
Artificial sweeteners are also in the list of foods that cause bloating. Certain artificial sweeteners, like aspartame, saccharin, sorbitol, xylitol, mannitol, cyclamates, sucralose and maltitol can increase bloating. These are constantly discovered in diet drinks, cookies, sweets, energy bars and chewing gums. These artificial sweeteners linger in your stomach as they may not be digested, and after sufficient build-up they work as one platform for the bacteria fermentation, resulting in production of gas.
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11. Too Much Fruit
Just as several people are lactose-intolerant and others are fructose-intolerant. Their bodies may not properly digest the sugar. If you see you have excess bloating and gas after eating fruit, this can apply to you. You had better choose lower-fructose fruits, such as sweet melon and apricots as well, in place of high-fructose fruits such as bananas and apples. It’s also best to take fruit separately from one meal – either half an hour before or at least 2 hours after.
The list of foods that cause bloating includes starches. Most starches, including maize, pasta, potatoes, and wheat produce gas because they’re broken down in your large intestine. If you see that you are especially sensitive to one starch, substitute this with rice – the only starch which does not cause gas. Plus beware of refined grains such as white flour that is often used in cake, biscuits and white bread. Not only do they provide little nutrition, they may also lead to water retention, with bloating as one result.
13. Nut Milks
Many supermarket varieties of the almond milk have the thickening agent carrageenan that is derived from the seaweed and has been associated with gastrointestinal issues like ulcers. You should try making homemade nut milk.
Onions are also one of the worst foods that cause bloating. A lot of people have problem digesting onions, particularly when eaten raw. In order to limit discomfort, you should enjoy smaller amount of well-cooked onions or you can substitute with herbs, spices and the green part of spring onion to add flavor to your dishes.
15. Granola Bars
A lot of common “healthy” snack bars are protein isolate that is derived from soybeans, and one common gas-inducing culprit. You should read the label to make sure any protein you are taking from the bars comes from the seeds/ nut themselves or make your own.
Lentils have phytic acid, which may result in bloating. Soaking lentils in much cold water with some added vinegar or lemon juice entire night could significantly decrease their phytate levels, aiding to reduce their potential for bloating. Once these lentils have been soaked, wash them thoroughly using filtered water prior to cooking them well.
17. Canned Soup
Canned soup is also considered among the foods that cause bloating. Canned soups generally have high sodium levels, which can result in water retention as well as temporary bloating. It is recommended to try making a large batch of soup at home.
18. Dried Fruit
One of the top foods that cause bloating also includes dried fruit. Dried fruit contains a very high fructose element, which those with one sensitive stomach may find difficult to digest, causing gas and bloating. Berries and fresh citrus fruits are lower fructose fruit choices.
19. Pro-inflammatory Fats
Dietary fats which are related to inflammation and may contribute to bloating include:
- Saturated fats (seen in animal products like red meat)
- Trans fats
- Omega-6 fats (seen mainly in poultry, nuts, vegetable oils and wheat).
20. Brussels Sprouts, Kale And Cabbage
These vegetables are all rich in fructans that are poorly digested in your gut and can ferment in your stomach. People with sensitive stomachs can experience one broad range of symptoms, such as abdominal pain and discomfort, changes in bowel habits, bloating, heartburn, over fullness and nausea. You should avoid eating these vegetables raw. Consume them very well fermented or steamed for optimal nutrient absorption as well as digestion.
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21. Foods Sweetened With Alcohol Sugars
Some foods sweetened with alcohol sugars, like xylitol, sorbitol and mannitol may cause you to feel bloating because you do not digest them well so they are fermented by bacteria in the digestive tract. The alcohol sugars are applied in sugar-free candy and gum as well as several low-carb foods.
22. Whole Grains
Whole grains are also one of the top foods that cause bloating. Whole grains are useful for you as they are rich in nutrients and fiber. But the fiber and the starch, may make you feel bloated if you over-do this.
23. Pears And Apples
These fruits have about 5 grams of fiber each, so they are a great source of essential soluble fiber, but they may also wreak havoc on your sensitive tummies. Do not avoid them entirely, though. Consuming 1/2 or 1/4 of these fruits or peeling them first, will accept you to enjoy the flavor without paying these price.
24. Other High-Fructan Foods
Generally, fructans are a fiber type and are useful to our digestion (keeping regular bowel movements) as well as overall health. But as those fibers are by definition indigestible by the human body, they may cause bloating and flatulence basing on the bacteria of the gut.
If you want to know more about effective solutions, remedies for other diseases and conditions, go to our main Home Conditions & Diseases page. All above are the top foods that cause bloating. After reading the article of foods that cause bloating list: 24 worst foods, hope you learn more some unhealthy foods for bloating. If you have any question, or you want to know other foods that cause bloating, please leave them below, I will respond you as soon as possible. Also you can share the experience if you know any other foods that cause bloating to us.
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