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Foods that cause bloating
What you need to know:
- Drinking plain water is always the best recommendation when you are thirsty and red wine as your alcoholic alternative.
Bloating is when your stomach feels swollen or enlarged after eating. It is usually caused by gas accumulation in the stomach or a symptom of a serious medical condition but mainly because of what you may have eaten.
Dairy products
According to Joshua Ssozi, a nutritionist at Makerere University, dairy is highly nutritious and a rich source of protein and calcium. Most people however cannot break down lactose, the sugar found in dairy products.
The condition lactose intolerance exists in almost all people although the level of intolerance differs from one individual to another.
“The intolerance often causes major digestive problems such as bloating, gas, cramping and diarrhea. People who are lactose intolerant can sometimes eat ice cream and butter, or yogurt. You can try with lactose-free milk products such as coconut milk, soy or rice milk are also recommendable,” he says.
Beans
The legumes contain high amounts of protein, carbohydrates, fibre, as well as several vitamins and minerals. They however contain alpha-galactosides sugars that usually escape digestion and are then fermented by gut bacteria in the colon. Gas is a by-product of this process that also causes bloating, flatulence, cramping and diarrhea.
Soaking and sprouting the beans is a good way to reduce this effect and changing the soaking water several times can also help. You can also replace beans with grains or meat.
Cruciferous vegetables
Vegetables in the cruciferous family include broccoli, cauliflower, cabbage, brussels and sprouts. These are healthy, containing several essential nutrients such as fibre, Vitamin C, vitamin K, iron and potassium.
Ssozi says, “The vegetables however contain gas-causing sugars, so they might cause bloating in some people. Cooking such vegetables may make them easier to digest. Alternatively, you can eat spinach, cucumber or lettuce.”
Carbonated drinks
Carbonated drinks are another very common cause of bloating because they contain high amounts of carbon dioxide. Whenever you drink these drinks, you swallow large amounts of this gas some of which gets trapped in the digestive system. This in turn makes you uncomfortable bloating and even cramping.
“Beer, says Ssozi, also a carbonated beverage made from sources of fermentable carbohydrates such as maize, wheat, some yeast and water contains both gas (carbon dioxide) and fermentable carbohydrates. These two are well-known causes of bloating.”
Drinking plain water is always the best recommendation when you are thirsty and red wine as your alcoholic alternative.
