13 foods that cause bloating - what to eat instead?

Bloating is rarely a sign of a serious medical condition, but it can cause pain and discomfort. People who experience frequent bloating often find that their diet is to blame. In this article, we discuss 13 foods that cause bloating. We also offer suggestions for alternative dietary choices that are less likely to have this effect.

Bloating is when the stomach is distended, which can often occur after eating. While too much gas and bloating can sometimes indicate an underlying health problem, they are often caused by the foods people eat. Knowing which foods cause bloating and gas can help a person reduce bloating.
Gas and bloating affect almost everyone at some point in time. While belching and belching are natural ways for the body to get rid of excess air trapped in the intestines, excessive deflation can sometimes be embarrassing and painful.
Foods that can cause gas usually contain substances that have one of the following characteristics:
Hard to break down Creates gas when the body breaks them down Causes the person to swallow air while eating Foods and drinks that can cause gas Gas causes include:
Beans Broccoli Wheat Wheat Onions Garlic Dairy products Sugar alcohols Carbonated drinks Beer Gum Hard candies High fat foods

2.1. Beans As a legume they contain large amounts of protein and healthy carbs. They are also high in fiber as well as several vitamins and minerals.
However, most legumes contain sugars called alpha-galactosides, which belong to a group of carbs known as FODMAPs.
FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by intestinal bacteria in the colon. This process may produce some vapors or gases.
FODMAPs merely provide nutrition for beneficial digestive bacteria and do not pose any problems in healthy individuals.
However, for people with irritable bowel syndrome, another gas can form that can cause significant discomfort, with symptoms including: bloating, gas, cramps, and diarrhea run.
Soaking and sprouting beans is a good way to reduce FODMAPs in beans. Changing the soaking water several times can also help.
What to eat instead: Some beans are easier on the digestive system. Soaking pinto beans and black beans can make the beans easier to digest. In addition, you can also consider some bean substitutes including: Grains, meat or quinoa.

2.2. Lentils Lentils are also legumes. As is the case above, lentils contain high amounts of protein, fiber and healthy carbs, as well as minerals like iron, copper, and manganese. Along with the high fiber content, consuming lentils can cause gas and bloating in sensitive people. For people who are not used to eating fiber, or eat less fiber from vegetables, the symptoms are more obvious.
Like beans, lentils also contain FODMAPs. Hence lentils also contribute to excessive gas and bloating. However, soaking or cutting lentils before using can help digestion more efficiently, reducing the burden on the digestive system.
What to eat instead: Unlike a bean substitute, lentils have properties that can reduce bloating. While choosing lentils, choose light-colored beans as they generally have less fiber than dark beans and therefore may be less likely to cause bloating.
2.3. Carbonated Drinks Not only can foods cause bloating, carbonated drinks are also a common cause of bloating. Unlike beans and lentils, gaseous agents contain a large amount of carbon dioxide. When using carbonated water, you will swallow a large amount of this gas. When entering the digestive system, these gases that are not eliminated will remain in the digestive system and can cause uncomfortable bloating or even cramps.
Alternative drinking water: Filtered water is always the best choice, remember to drink enough water according to the needs of the body. Healthier, gas-free drinks include coffee, tea, and fruit-flavored water.
2.4. Wheat Wheat has been controversial for the past few years, mainly because it contains a protein called gluten.
Wheat is still a widely consumed food despite its controversy. Wheat is the main ingredient, mainly in breads, pastas, tortillas and pizzas, as well as baked goods such as cakes, cookies, pancakes and waffles.
Gluten-related digestive problems can be more serious for people with celiac disease or gluten sensitivity. Manifestations may include bloating, gas, diarrhea, and stomach pain.
For some people who consume a lot of wheat or wheat products, wheat is the main source of FODMAPs that can cause digestive problems.
What to eat instead: There are many gluten-free alternatives to wheat, like whole oats, quinoa, buckwheat, almond meal, and coconut flour.
2.5. Broccoli and other cruciferous vegetables Vegetables in the cruciferous family include broccoli, cabbage, cauliflower, Brussels sprouts, and many others. In addition to essential nutrients that are good for health like vitamin C, vitamin K, iron, potassium, and fiber, they also have FODMAPs, which cause bloating in some people. For easier digestion, vegetables need to be cooked before using.
What to eat instead: There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes, and zucchini.
2.6. Onions Onions are vegetables with a unique taste. They are rarely eaten whole, but are common in cooked meals, side dishes and salads.
Although they are usually eaten in small amounts, onions are one of the main food sources of fructan. These are soluble fibers that can cause bloating.

In addition, some people are very sensitive or intolerant to other compounds in onions, especially raw onions. It is this sensitivity and intolerance that causes bloating and other discomforts that can be experienced. Cooking onions can reduce these digestive effects while also reducing the pungent taste.
What to eat instead: Try using fresh herbs or spices in place of onions.
2.7. Barley Barley is a commonly consumed grain.
Barley contains many good nutrients including fiber and contains many vitamins and minerals such as molybdenum, manganese and selenium.
Due to its high fiber content, whole grain barley can lead to bloating in people who are not used to eating a lot of fiber.
Furthermore, barley contains gluten. This can cause problems for people with gluten intolerance.
What to eat instead: Refined barley, like tapioca or scotch barley, may be better tolerated. Barley can also be replaced with other grains or imitations such as oats, brown rice, quinoa or buckwheat.
2.8. Rye Rye is a cereal grain related to wheat. It is a nutritious food and an excellent source of fibre, manganese, phosphorus, copper and B vitamins.
However, rye also contains gluten, a protein to which many people are sensitive or intolerant.
Due to its high fiber and gluten content, rye can be a major cause of bloating in sensitive individuals.
What to eat instead: Other grains include oats, brown rice, buckwheat or quinoa.
2.9. Dairy Products Milk is rich in nutrients, as well as an excellent source of protein and calcium.
There are many dairy products available including: Milk, cheese, cream cheese, yogurt and butter.
However, about 75% of the world's population cannot break down lactose, the sugar found in milk. This phenomenon is called lactose intolerance. If you are lactose intolerant, consuming milk can cause serious digestive problems. Symptoms include bloating, cramps, and diarrhea.
What to eat instead: People who are lactose intolerant can sometimes handle cream and butter, or fermented milk like yogurt.
Lactose-free dairy products are also available. Other alternatives to regular milk, such as coconut, almond, soy, or rice milk.
2.10. Apple Apple is one of the most popular fruits in the world.
They are high in fiber, vitamin C and antioxidants, and have been linked to a range of health benefits.
However, apples are also known to cause bloating and other digestive problems for some people.
The cause of the above problem is believed to be fructose (FODMAP) and high fiber content in apples. Fructose and fiber can both be fermented in the large intestine and can cause gas and bloating.
Cooked apples may be easier to digest than fresh apples and reduce the likelihood of gas and bloating.
What to eat instead: Other fruits, such as bananas, blueberries, grapefruit, tangerines, oranges or strawberries.
2.11. Garlic Garlic is very familiar to everyone because it is not only a spice in daily meals but it is also known as a medicine. Contains FODMAP ingredients, like onions, garlic can cause bloating for users. In addition, there are many other substances in garlic, allergies or intolerances to other substances in garlic are also quite common and cause symptoms including bloating, belching and flatulence.
Depending on habits, garlic can be eaten raw, pickled or cooked with other dishes. Cooked garlic can reduce the digestive symptoms mentioned above.

What to eat instead: In cooking, you can use other spices instead, such as parsley, chives, basil or thyme.
2.12. Sugar alcohols As a food substitute for sugar in foods and chewing gum, the common types of sugar alcohols are: Xylitol, sorbitol and mannitol.
Sugar alcohols are also FODMAPs. As a result, sugar alcohols tend to cause digestive problems, as they go straight to the large intestine without being digested, where gut bacteria eat them.
Consuming high amounts of sugar can cause digestive problems, such as gas, bloating and diarrhea.
What to eat instead: Erythrito and Stevia are two sugar alcohols used to replace sugar and sugar alcohols above because they are easier to digest and healthier.
2.13. Beer Belly not only refers to increased belly fat but also to bloating caused by drinking beer.
Beer is a carbonated beverage made from sources of fermentable carbs, such as barley, corn, wheat, and rice, along with some yeast and water.
Therefore, it contains both gas (carbon dioxide) and fermentable carbs, two common causes of bloating. Plus, the grains used to make beer also contain gluten.
What to drink instead: Water is always the best drink, make sure you drink enough water according to your body's needs every day. If you're looking for other alcoholic beverages, red/white wine or spirits may be less likely to cause bloating.

Bloating: Getting rid of excess air This is your body's way of getting rid of excess air from your upper digestive tract. In most cases, belching removes air in the esophagus that has been accumulated by swallowing air.
You can swallow excess air if you eat or drink too quickly, talk while eating, chew gum, suck on hard candy, drink carbonated beverages or smoke. Some people swallow air as a nervous habit even when they are not eating or drinking.
Acid reflux or gastroesophageal reflux disease (GERD) can sometimes cause excessive belching by promoting increased swallowing.
Inflammation of the stomach lining or infection with Helicobacter pylori, the bacteria that causes some stomach ulcers, may be associated with chronic belching. In these cases, belching is accompanied by other symptoms, such as heartburn or abdominal pain.
You can reduce burping if:
Eat and drink slowly. Chew well and spend more time eating, let meals become comfortable occasions; Eating when you are stressed or active/working/communicating increases the air you swallow. Avoid carbonated drinks and beer. They give off carbon dioxide. Throw away gum and hard candy. One of the activities of chewing gum and hard candy is swallowing air. And depending on your habit of chewing gum and sucking on hard candy, you often swallow more than usual. Do not smoke. When you breathe in secondhand smoke, you also inhale and swallow air. Check your dentures. Poorly fitted dentures result in you swallowing excess air when you eat or drink. Scat. May help you take a short walk after eating. Treat heartburn. For mild heartburn, an antacid can be used occasionally (with or without a prescription).

Bloating: Gas accumulation in the intestines Gas in the small or large intestine is usually caused by bacteria in the intestines that digest or ferment undigested food. Gas can also form when your digestive system doesn't fully break down certain ingredients in foods, such as gluten, found in most grains, or the sugars in dairy products and fruits. .
Other possible sources of intestinal gas include:
Food residue in your large intestine Changes in the microflora of your small intestine Poor absorption of carbohydrates, which can upset the balance of helpful bacteria in your intestines. your digestive system Constipation, because the longer food waste lingers in the large intestine, the more time it takes to ferment Digestive disorders such as lactose or fructose intolerance or celiac disease To prevent excess gas excess, it can help:
Eliminate certain foods. Common gas culprits include beans, peas, lentils, cabbage, onions, broccoli, cauliflower, whole grains, certain fruits or mushrooms, beer and beverages. other gas. Eliminate suspect foods one at a time until symptoms improve. Read labels. If dairy products seem to matter, you may have some degree of lactose intolerance. Pay attention to what you eat, trying foods with little or no lactose first. Sorbitol, mannitol, and xylitol in sugar-free foods are indigestible carbohydrates that can also increase gas. Eat less fatty foods. Fat slows digestion, giving food more time to ferment. Temporarily adjust the amount of fiber in the menu. Fiber has many benefits, but it also plays an important role in gas production and bloating. Try some over-the-counter drug solutions. Some products like Lactaid or Dairy Ease can help digest lactose. Products containing simethicone (Gas-X, Mylanta Gas) have not been shown to help, but many people feel that these products do. Products like Beano, especially in liquid form, can reduce the amount of gas produced during the decomposition of some beans.

References: medicalnewstoday.com, mayoclinic.org, healthline.com