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Foods that make your belly bloat

What is bloating?

Bloating is caused by the intestinal gas, which can lead to extreme discomfort and pain. Every one of us may experience bloating at some point in our lives. And because bloating can have several causes, we often don't know where it came from or what we can do to alleviate this discomfort.

Refined carbohydrates such as bread, pasta, potatoes and rice are common causes of bloating. Highly refined sugars cause bloating the same way that carbs do.

Studies show that as many as 61 percent of patients who suffer from chronic bloating have detectable levels of alcohol from carbs and sugars that aren't well digested and absorbed.

Why does bloating occur?

There are billions of risk-free bacteria which thrive in the colon. And some of these bacteria even promote bowel health.

Some particular carbohydrates are partially digested by the stomach and the intestine enzymes and these bacteria now get an opportunity to digest them.

Odourless gases like methane, carbon dioxide and hydrogen are the usual byproducts of this process. An unpleasant odour may be contributed by the presence of negligible amounts of sulphur.

Some people are not able to digest certain carbohydrates like raffinose and lactose.

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Foods that cause bloating

Whole grains

Although whole grains are quite healthy for you, some of them contain soluble fiber and/or raffinose which can contribute to unwanted gassiness. Foods included in this category are barley, oat bran and wheat.

Foods that cause bloating

Vegetables and legumes

Some vegetables like onions, celery, radish, Brussels sprouts, carrots, cauliflower, cabbage, broccoli and legumes contain carbohydrates which can produce gas.

Foods that cause bloating

Fruit sugar

Certain fruits like apples, bananas, raisins, apricots and prunes can give birth to flatulence. Prune, grape and apple juices, containing fructose, sorbitol and/or soluble fiber, can also produce gas.

Foods that cause bloating

Dairy products

Milk has its own natural sugar, lactose, which is known to produce gas. People who are intolerant to lactose, usually have a higher probability of experiencing gas problems after the intake of dairy products.

Milk can prove to be more "troublesome" in comparison to cookies as the years pass by. As our age progresses, our capability to break down lactose falls and this contributes to bloating.

The bacteria feed on this natural sugar and this is the reason why dairy products like milk, cheese and ice cream can cause flatulence.

Foods that cause bloating

Certain snack foods

Watch what you reach for when you get the munchies. Read the labels of sugar-free candies and gums to ensure that they don't contain sorbitol.

Nuts and seeds are often a good source of soluble fiber and thus may sometimes cause gas related problems.

Foods that cause bloating

Artificial sweeteners

Sugar-free chocolates and candies are prepared with artificial sweeteners, which can cause many people to suffer from diarrhea and gas production. Some of these sweeteners are xylitol, sorbitol and mannitol.

Foods that cause bloating

Carbonated and fizzy drinks

Beverages like beer, diet sodas, fruit juices and wine may contain fructose, sorbitol or carbonation, all of which can contribute to intestinal gas.

Foods that cause bloating

Fatty foods

Consumption of high fat foods is associated with delayed stomach emptying. This is what the US National Institute of Health (NIH) has suggested.

Fried food items, high fat meats like bacon and regular ground beef, with-skin poultry and whole milk dairy items are included in the purview of high fat foods.

It is also important to keep in mind that food is not the only cause of intestinal gas. Certain habits such as smoking and chewing gum can cause air to be swallowed, which then contributes to belching and bloating.

Avoiding food is also not the only way to reduce intestinal gas. There are many effective over-the-counter medications that may help your body to digest the offending sugars. So that gives you fair amount of freedom to indulge in your favourite gassy foods!