Bloating and excessive fullness are common health concerns across all age groups. Even newborn and nursing babies suffer from bloating and gas, leading to stomach pain, discomfort, and unusual burping. Along with causes like swallowing air, formation of gas in the stomach, constipation, and irritable bowel syndromes, there are quite a few food that cause massive bloating. For better health and wellness, take a glance to learn about these items and how they can be replaced in the daily diet regime.
1. The most common and universally known food that causes bloating is beans. This is due to its high fibre content. It also results in bloating due to the presence of oligosaccharides-sugars that are difficult to break down. It is easy to replace such food with easy-to-digest and healthy alternatives like quinoa and lentils.
2. People are surprised to know that wheat also causes bloating. It contains a protein called gluten that results in bloating, gas, and stomach pain. Wheat is one of the most common ingredients in daily meals, like bread and pasta. People with gluten sensitivity can opt for healthy substitutes like pure oats, millet, quinoa, buckwheat, and wild rice.
3. It is a universally known and accepted fact that carbonated beverages cause gas and bloating. Going by the nomenclature, such beverages contain a high amount of carbon dioxide that causes the formation of gas inside the stomach.
4. Cruciferous vegetables also cause bloating. Broccoli, cauliflower, cabbage, kale, and turnips are a few from the list. These vegetables are nutritious and rich in vitamins and minerals. But they also comprise FODMAPs, which cause severe bloating. People suffering from bloating might replace the veggies with sweet potatoes, zucchini, carrots, asparagus, and celery.
5. Barley is known to be a super healthy grain. It is rich in magnesium, zinc, potassium, and vitamins. But due to its high fibre content, barley ends up in massive bloating. Moreover, it also contains gluten—another bloating agent for the human body. Nutritionists suggest replacing barley with oats, quinoa, and buckwheat.
6. Isn’t it surprising to know that apples cause bloating? Being high in vitamin C and antioxidants, and universally available, it is considered one of the go-to fruits for everyone. But apples are rich in fibre and often result in massive bloating and digestive disorders.
7. Garlic is also another food that is advised to avoid. Though it is used to enhance taste and flavour, it causes gas, belching, pain, and bloating due to the presence of fructan.
8. Dairy products are unbeatable sources of calcium and protein, yet they result in gastric issues. It contains lactose, which is hard to break down and thus causes bloating and stomach discomfort.
Many common foods that are included in a daily diet regime are known to cause gas, bloating, irritable bowel conditions, and stomach pain. It is always recommended to consume in moderation and use healthy alternatives for health and wellness.
