Keep away from these foods if you want to say no to bloating

That feeling of fullness, stiffness or tightness in the stomach after eating a meal or certain foods is not uncommon. This condition is called bloating, and it is very common. The digestive issue generally stems from dietary factors and is rarely hinting towards a certain medical condition, but the feeling of pain or discomfort is not easy to bear. Hormones and stress have a major part to play, yet many other factors cause bloating after having some foods.

Health Shots got in touch with nutritionist and naturopath Dr Manoj Kutteri, Medical Director of Atmantan Wellness, to understand which are the common foods that cause bloating.

Why do you get bloating after eating certain foods?

For most of us, fruits and vegetables are believed to be nutritious and good for digestion. However, some people may feel bloated or uncomfortable after consuming them. The reasons for this could be many as listed below:

1. High fibre content of the food

Eating a whole lot of fiber when you are used to this can make you feel bloated.

2. Complex carbs

“Another reason is complex carbs that go into the colon and get fermented by gut bacteria forming gas and bloating. The presence of sugar alcohols such as sorbitol can also cause fermentation and result in bloating. Those who suffer from digestive issues such as SIBO or IBS also have high sensitivity towards certain fruits and vegetables and consumption of the same can result in indigestion and bloating,” says the expert.

3. FODMAP category foods

Many fruits and vegetables fall into the category of FODMAP (Fermentable Oligo-Di-Monosaccharides and Polyols) can also make people feel bloated.
Apart from that, your menstrual cycle could also be another reason for temporary bloating.

Fruits and vegetables that cause bloating

Here are some of the common fruits and vegetables that are known to cause bloating as per the expert:

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1. Cruciferous vegetables

“Foods like broccoli, cauliflower, cabbage, and Brussels sprouts are rich in raffinose and fructans, which are complex carbohydrates. Some people may find it difficult to digest these carbohydrates, which can cause gas and bloating.

2. Beans and legumes

Beans, lentils, and chickpeas are rich sources of oligosaccharides, a type of complex carbohydrate, and fall under the FODMAP category. These ingredients could be difficult to process, which might result in gas and bloating.

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3. Onions and Garlic

Garlic and onions include fructans, a type of complex carbohydrate that some people find difficult to digest. This can result in gas and bloating, says the expert.

Also read: How to stop bloating? Make note of these 9 ultimate tips reduce it

4. Apples and Pears

As per the expert, apples and pears contain a variety of fibre known as pectin that has the potential to ferment in the digestive system and cause gas. They also have sorbitol in them, which can potentially cause bloating. Sorbitol is also present in fruits such as peaches, cherries and plums.

5. Watermelon

Even though watermelon is primarily made up of water, it’s high in fructose and a typical FODMAP diet causing fermentation. Some people also find fructose difficult to digest, which can cause bloating and gas.

6. Fibre-rich vegetables

“Some vegetables namely artichokes, asparagus, and celery, are rich in fibre content. Though fibre is generally good for digestion, taking too much of it can lead to bloating and gas, especially in those with sensitive digestive systems,” says the expert.