13 Foods That Cause Bloating (and What to Eat Instead)

13 Foods That Cause Bloating (and What to Eat Instead)


It’s a struggle to keep your belly fat after eating, right? That’s what we call bloating – the phenomenon when your belly feels swollen or enlarged after eating.

Boating is a common occurrence with about 16 to 30 percent of people say they experience it regularly. Bloating may be a symptom of a serious medical condition, but it is usually caused by something in the diet.

Here are 13 foods that can cause bloating, along with suggestions on what to eat instead.

1. Beans

Beans, a legume, contain high amounts of protein and healthy carbs. Beans are also very rich in fiber, vitamins, and minerals.

However, most beans contain sugars called alpha-galactosidase, which belong to a group of carbs called FODMAPs.

FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Gas is a byproduct of this process.

Healthy people need not be afraid of FODMAPs as they simply provide fuel for the beneficial digestive bacteria and should not cause any problems.

However, for individuals with irritable bowel syndrome, another type of gas is formed during the fermentation process. This may cause major discomfort, with symptoms like bloating, flatulence, cramping and diarrhea.

Soaking and sprouting the beans is a good way to reduce the FODMAPs in beans. Changing the soaking water several times can also help.

So, what should you eat instead? Some beans are easier on the digestive system. Pinto beans and black beans may be more digestible, especially after soaking. You can also replace beans with grains, meat or quinoa.

2. Lentils

Lentils are also legumes, too. Like beans, they also contain high amounts of protein, fiber, healthy carbs, and minerals such as iron, copper and manganese.

People who are not used to eating a lot of fiber may experience bloating after eating lentils. Moreover, like beans, lentils also contain FODMAPs. These sugars may contribute to excessive gas production and bloating.

So, what should you eat instead? Light colored lentils are generally lower in fiber than darker ones, and may therefore cause less bloating.






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