The healthy foods that could be making you bloat – what foods to ‘remove and replace’
Easy Ways to Live Well: Steph McGovern discusses bloating
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There are many different types of foods that can cause bloating and stomach discomfort, which is caused by the prolonged digestion time and build up of gas. While there are some common culprits behind the common tummy issue, there are other unsuspecting everyday foods on people’s weight loss diets that might also be behind it.
And when a person is on a weight loss journey, they must change several factors to shift the pounds and while eating healthier is good for overall health, there are some healthy foods that can lead to the stomach bloating out.
Catherine Crow, a holistic Nutritional Therapy Practitioner, explained: “Common dieting and food restriction are common causes of bloating.
“It tells your body to slow the metabolism, dialling down your digestive juices over time.”
She revealed that slowing the metabolism essentially means weaker digestion, and despite sticking to a balanced or an organic diet, people can still experience bloating and poor gut health.
An expert at Breaking Muscle has warned people to steer clear of certain foods to avoid bloating and stomach discomfort.
They said: “There is a common perception that only highly processed foods can cause stomach irritation, bloating and poor gut health, but that is wrong.
“Sugars, lactose and gluten are present in many food items and they can often be unkind to our insides, even if they’re coming from natural sources.
“Beans are a great example of this and they are famous for flatulence for a reason. They contain sugars called oligosaccharides, which can make it all the way to the large intestine undigested.
“Once it gets there, the fermentation process releases gas which can cause stomach irritation and wind.”
They continued to explain that for most of us, the simple way of finding out if certain foods don’t sit well is purely through trial and error.
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“Removing and replacing certain things from your eating pattern will help build a comfortable diet,” they added.
“It’s important to bear in mind that everyone is different and what works for someone else may not work for you.
“Taking more time to chew, staying hydrated, and being mindful of food intake limits, can all be factors that can reduce bloating too.”
Breaking Muscle’s expert advised people to avoid the following unsuspecting foods in order to prevent bloating:
Asparagus is one of the many cruciferous vegetables which can lead to undesirable digestive symptoms. The high fibre content can cause gas to be produced during the fermentation process.
This fruit can take longer to digest than others as they are high in polyols (sugar alcohols) which can be difficult to break down in the body.
Coffee contains caffeine which can irritate the gut and lead to bloating. Also, some of the acids in coffee are known to upset sensitive stomachs.
Watermelon is packed with fructose, which is a naturally occurring sugar that can cause bloating when consumed in large amounts.
The starch content in potatoes makes them a high gas-producing carbohydrate. Try swapping potatoes for rice as it is the only one that does not cause gas.
Fructans are soluble fibres that are found in onions and can cause digestive issues. Red onions have high levels of these fibres, so switching to a white onion may help.
These legumes contain sugars called oligosaccharides, which although may be naturally occurring, our bodies can find difficult to break down.
Gluten is a major ingredient in soy sauce and this can cause inflammation throughout the body. Many people may actually have an intolerance to gluten without actually knowing it.
Some people may find that eggs will upset their stomach and sensitivity to them can cause gas and bloating. The sulphur in eggs is also the culprit for the foul smell produced when releasing wind.
Cucumbers are high in a chemical compound called cucurbitacin which can cause gas production in the body.
Crow also offered up additional tips to help with bloating:
Ensure the body is getting enough nutrients and calories to support its cellular metabolism and energy production.
“Too much exercise, especially when the diet is poor or restricted is a sure way to send your body running for safety by slowing the metabolism, and that means weaker digestion.”
Reduce stress around meal time
She explained: “Stress decreases your digestion significantly, as your body directs energy elsewhere to survive the stress.”
Eat things that are easy to digest
This is vital when it comes to carbohydrates.Crow suggested opting for fruits, root vegetables and squashes over refined carbs such as bread.
Dairy and gluten can also be a problem for some people with an intolerance.
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