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8 Foods That Cause Bloating

Foods That Cause Bloating

Bloating is the unmistakable abdominal discomfort and gas that everyone has experienced at one point or another in their lives. Although bloating can be a natural part of digestion, if you experience chronic or persistent bloating, you may wonder what you can do to get rid of the bothersome feeling. The truth is that food is often the culprit. Here is a list of some common foods that may cause bloating:

  1. Beans and Legumes: Beans, lentils, and other complex carbohydrate legumes can be difficult for some people to digest properly. These foods contain oligosaccharides, which can cause the digestive system to produce excess gas, worsening bloating.
  2. Cruciferous Vegetables: Vegetables like broccoli, cauliflower, brussels sprouts, and cabbage are high in fiber. However, high-fiber cruciferous vegetables contain compounds that increase gas formation in the digestive tract, so they should be avoided in people with painful or chronic bloating.
  3. Carbonated Beverages: Carbonated drinks like soda or sparkling water contain carbon dioxide. Increased gas and bloating can result when carbon dioxide enters the digestive system through carbonated beverages.
  4. Dairy Products: Many people have difficulty digesting dairy products. This is usually due to a lactose intolerance, meaning they have difficulty digesting lactose, a sugar found in milk and dairy products. People who have lactose intolerance can experience bloating, gas, and abdominal discomfort when they consume dairy products. Luckily, there are many lactose-free alternatives to substitute with.
  5. Artificial Sweeteners: Sugar substitutes, such as sorbitol, mannitol, and xylitol, are known to cause digestive issues, including bloating, when consumed in large amounts. They are often found in sugar-free gums, candies, and some diet products. Avoid artificial sugars to reduce your discomfort if you struggle with bothersome bloating or gas.
  6. High-Fat Foods: Foods with higher fat content take longer to digest than lower-fat foods and can lead to delayed stomach emptying. Fried or high-fat foods can cause you to feel full and bloated, and this should be avoided if you’re already dealing with bothersome bloat. C
  7. Wheat and Gluten: Some people experience painful bloating after they consume wheat-based foods. This can be due to a gluten intolerance or celiac disease. Gluten is a protein found in foods that contain wheat, barley, and rye.
  8. Salty Foods: Foods high in sodium can cause your body to hold onto excess water, which is called water retention. Water retention in the gut can worsen symptoms of bloating and abdominal discomfort.

When To Talk To Your Doctor

Everyone experiences bloating differently, so it is important to note that not everyone will have the same experience when consuming foods that may increase the risk of bloating. If you are struggling with bothersome bloat and digestive issues, even after you’ve tried eliminating these foods, a gastroenterologist visit is the next step.

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