Bloating is the bane of everyone’s existence and is a hard condition to treat. Though there are a lot of reasons why people feel bloated, food commonly is a culprit. Here are 3 common foods you may not know cause bloating and some tips to handle it.
Apples
They say an apple a day keeps a doctor away. For most people, that is true but for others this can be the reason why you feel bloated.
There are sugars in apples which can be hard for the digestive system. Apples derive their yummy sweetness from two sugars, sorbitol and fructose. Not everyone’s body, especially those with irritable bowel syndrome, can tolerate them, resulting in gas and diarrhea. The best way to deal with this problem is to eat them in moderation and in-between meals as a snack.
Cruciferous Vegetables
I bet your asking “what the heck are these.” Cruciferous vegetables are one of the most dominant food crops worldwide. They are high in vitamin C and soluble fiber and contain multiple nutrients and phytochemicals.These are foods like broccoli, kale, cabbage with a lot of nutritional value, but can lead to bloating because they contain raffinose. Raffinose is an indigestible sugar that produces a lot of gas, bloating, and pain.
However, if these vegetables are eaten regularly and in small amounts, the digestive system can be strengthened and less gas will be produced. Alternatively, you can also cook these vegetables instead of eating them raw. This softens the fiber and also slightly shrinks the veggies, taking up less space in your stomach, making you feel less uncomfortable.
Beans
You may have heard something when you were a kid about beans making you have gas. Well, that is actually true. Beans have a lot of fiber and sugar, helping out with constipation. But these same ingredients can make bloating and distension worse. Try keeping your bean intake in moderation to help out with bloating. The trick, if you love beans, is to eat them in small quantities and let your body gradually adjust. An alternative is to combine them in meals with whole grains like rice that are easy for your body to break down. Either way, you will likely be able to eat legumes with more comfort.
So if you like the foods above but have problems with gas, eating them in moderation for a certain period of time can often help your body get used to it and reduce problems with bloating and discomfort.
Sameer Islam, MD is a board-certified Gastroenterologist and Hepatologist practicing at Southwest Gastroenterology in Lubbock, Texas. For an appointment feel free to contact his office at (806)-761-0747. You can get more information from his webpage (www.sameerislam.com).
