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Tips To Manage Bloating

Updated: Nov 6, 2023

Some foods are more likely to cause inflammation and bloating than others. It's important to note that individual reactions may vary, and what causes bloating for one person might not affect another. Common culprits include:

  • High-FODMAP foods: FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols) are short-chain carbohydrates that can cause digestive issues in some people. Foods high in FODMAPs include garlic, onions, beans, lentils, wheat, rye, dairy products, and certain fruits like apples and pears.

  • Processed foods: These often contain additives, preservatives, and artificial sweeteners, which can lead to inflammation and bloating. Examples include fast food, processed meats, and prepackaged snacks.

  • Carbonated drinks: Beverages like soda and sparkling water introduce gas into the digestive system, potentially causing bloating.

  • Cruciferous vegetables: While they are highly nutritious, vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts contain complex sugars that can cause gas and bloating when broken down in the large intestine.

  • Beans and legumes: These contain indigestible sugars called oligosaccharides, which can lead to gas and bloating. Soaking and rinsing beans before cooking may help reduce these effects.

  • Dairy products: Lactose intolerance can cause bloating, gas, and diaorrhea in people who have difficulty digesting lactose, a sugar found in milk and dairy products.

  • Gluten-containing grains: For people with celiac disease or non-celiac gluten sensitivity, consuming gluten found in wheat, rye, and barley can lead to inflammation, bloating, and other digestive issues.

  • High-sodium foods: Consuming too much salt can cause water retention and bloating. Processed foods, canned soups, and restaurant dishes are common sources of high sodium content.

  • Alcohol: Excessive alcohol consumption can irritate the digestive system, leading to inflammation and bloating.

  • Chewing gum: Chewing gum can cause you to swallow air, which can lead to bloating. Additionally, some sugar-free gums contain artificial sweeteners that can contribute to digestive discomfort.

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