One in 10 Americans say they experience bloating on a regular basis, even when they haven’t eaten a large meal. Abdominal bloating doesn’t only look bad but can also cause physical discomfort.
An overstuffed belly doesn't essentially point out that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to spot the tummy bloaters in your diet.
In most cases, bloating can be eased by simple changes in your diet.
Here's what most likely causes you to bloat.
1. Dairy
Feeling glassy and a bit heavier after a few slices of cheese or a bowl of cereal with milk? Yes? Then, you may be lactose intolerant – which can cause gas to form in the GI tract, hence, triggers bloating.
2. Salty foods
Avoiding sodium isn't as simple as you think. Eating high-sodium foods can trigger water retention. Sodium is sneaky, even if you try to avoid it, its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. If you do give in to salt, drink a lot of water to help flush it out.
3. Legumes
Beans, along with lentils, soybeans, and peas are gas-causing foods. These little ones basically burst of protein in a pod, but they also hold sugars and fibers that our bodies can't absorb. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist.
4. Carbonated drinks
The air infused in the drinks throughout the carbonation process may cause gas buildup in your stomach. This leads to discomfort, bloating, and even belching.
5. Sugar-free gum, candies, and desserts
The sugar in these foods can cause bloating, as they are poorly digested (if at all). Try to limit sugar-free desserts to a highest of one per day. A few sticks of sugar-free gum a day shouldn't be a problem—just don't munch through more than one pack a day.
Remember, what we eat and drink plays a direct role in bloating, but our bodies are very different in each way.
Occasional bloating is normal, but if it occurs constantly, bloating can be a symptom of a more serious health problem.
If you are concerned about your frequent bloating, try to keep a food diary to keep track of the food you eat, from there, you can spot which causes you bloating and what doesn’t.
If your problem is chronic, or if you are experiencing a severe increase in gassiness or distention, it is important to see your doctor to make sure there is nothing serious present.
References:
http://health.usnews.com/health-news/health-wellness/slideshows/foods-that-cause-bloating/9
An overstuffed belly doesn't essentially point out that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to spot the tummy bloaters in your diet.
In most cases, bloating can be eased by simple changes in your diet.
Here's what most likely causes you to bloat.
1. Dairy
Feeling glassy and a bit heavier after a few slices of cheese or a bowl of cereal with milk? Yes? Then, you may be lactose intolerant – which can cause gas to form in the GI tract, hence, triggers bloating.
2. Salty foods
Avoiding sodium isn't as simple as you think. Eating high-sodium foods can trigger water retention. Sodium is sneaky, even if you try to avoid it, its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. If you do give in to salt, drink a lot of water to help flush it out.
3. Legumes
Beans, along with lentils, soybeans, and peas are gas-causing foods. These little ones basically burst of protein in a pod, but they also hold sugars and fibers that our bodies can't absorb. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist.
4. Carbonated drinks
The air infused in the drinks throughout the carbonation process may cause gas buildup in your stomach. This leads to discomfort, bloating, and even belching.
5. Sugar-free gum, candies, and desserts
The sugar in these foods can cause bloating, as they are poorly digested (if at all). Try to limit sugar-free desserts to a highest of one per day. A few sticks of sugar-free gum a day shouldn't be a problem—just don't munch through more than one pack a day.
Remember, what we eat and drink plays a direct role in bloating, but our bodies are very different in each way.
Occasional bloating is normal, but if it occurs constantly, bloating can be a symptom of a more serious health problem.
If you are concerned about your frequent bloating, try to keep a food diary to keep track of the food you eat, from there, you can spot which causes you bloating and what doesn’t.
If your problem is chronic, or if you are experiencing a severe increase in gassiness or distention, it is important to see your doctor to make sure there is nothing serious present.
References:
http://health.usnews.com/health-news/health-wellness/slideshows/foods-that-cause-bloating/9