Food Baby? 10 Foods That Make Bloating Worse & 10 That Make It Better
Are You Prone To Bloating?
We all get food babies when we've overeaten, but if you're particularly prone to them you may be getting them after any amount of food. It's not just how much you're eating, but what you're eating that makes the difference. Foods high in fat and even certain fruits and veggies will sit in your stomach and make you feel heavy while others can help regulate you. Here are 10 foods that make bloating worse and 10 that help reduce it.
1. Dairy Products
Dairy products like milk and cheese often cause gas and bloating because of the lactose that gut bacteria feed on. Three out of four people lose the ability to digest lactose over time.
2. Beer
Beer is severely bloating for more reasons than one. It contains wheat and yeast which are irritating to some people, alcohol which can disrupt digestion, and it's carbonated which can cause gas to build up in the stomach.
3. Beans
Beans contain high amounts of a complex sugar that the body can't digest. They're also rich in fiber which, although very healthy, can cause gassiness.
4. Apples
Apples are just one example of a fruit that's high in fructose which causes inflammation and gas. Many people avoid fruits altogether because of this effect, but you can just opt for low-fructose options like bananas and berries.
5. Wheat
Fructans, a type of carbohydrate, and the fiber found in wheat cause some people to have gas after eating it. Wheat also contains a protein called gluten which many people have an intolerance or a total allergy to.
6. Broccoli
The ultra-high fiber content found in broccoli, cauliflower, and other leafy greens can be too much for your body to digest. They also contain that indigestable sugar found in beans which gets fermented by your gut bacteria, causing bloating and gas.
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7. Onions
Onions contain fructan, a carbohydrate that's difficult for your body to digest. Like with the indigestible sugars found in beans, fructan gets fermented in the gut, causing gas.
8. Gum
Chewing gum is an unsuspecting culprit of gas build-up and bloating as you tend to swallow a lot of air as you chew it. The sugar-free sweeteners in some gums can also cause gas.
9. Salty Foods
Salty foods can cause water retention, leading to bloating. Recent studies have also found that sodium can change the composition of gut bacteria. It's not just potato chips and pretzels, sodium sneaks its way into all kinds of packaged foods so read those labels.
10. Fatty Foods
Fatty foods sit heavily in your stomach as your body has to work very hard to digest them. As a result, they often sit in your stomach for longer, leaving you feeling bloated.
Now that we've talked about the foods that make your food baby worse, let's go over the ones that can keep you looking and feeling lighter.
1. Cucumber
Cucumbers are about 95 percent water, helping you to start hydrated and prevent water retention which contributes to that bloated feeling. They're also high in potassium which can balance out the negative effects of sodium.
2. Oatmeal
A bowl of oatmeal is the perfect way to start your day bloat-free. It's packed with fiber which can help flush out waste from your body, leaving you looking svelt.
3. Ginger
Ginger has been touted as a cure for bloating and digestion issues since ancient times. That's because it contains an enzyme that breaks down proteins, helps move food through the GI tract, and protects the gut.
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4. Pineapple
Pineapple contains an enzyme that aids in digestion and softens up tough food, making it more manageable for your body to break down. It also has anti-bacterial properties that kill off harmful bacteria.
5. Celery
Celery is both high in water and fiber, making it a double-whammy. In case all that fiber isn't doing the trick, it also contains a sugar alcohol that acts as a laxative.
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6. Yogurt
Yogurt is packed with probiotics, good bacteria that help your body digest food and maintain a healthy gut. It also contains a healthy dose of potassium which reduces the effects of sodium.
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7. Berries
Blackberries, raspberries, and blueberries all contain high amounts of fiber and water, the perfect combination to lessen bloating. They also contain compounds that help relieve symptoms of irritable bowel syndrome (IBS).
8. Asparagus
Asparagus is high in prebiotic fiber which supports gut health by feeding the probiotic bacteria. A healthy gut bacteria contributes to less bloating.
9. Quinoa
Quinoa has almost double the fiber of other grains. As a result, it's a superstar for fighting constipation. It's an easy substitute for bloating pasta and contains much more nutrients.
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10. Avocado
Avocados are packed with folate, vitamins C, and K, and are rich in potassium, that sodium-reducing mineral. They're also high in fiber which helps regulate your bowel movements.
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