6 Foods that Can Cause Bloating
Bloating is so annoying, and if you are like me, you get really frustrated trying to figure out what is causing it.
With so many contradictory claims when it comes to eating healthy, it can be hard to know what to eat and what to avoid. This confusion leads so many to throw their hands up altogether and feel those feelings of "why even try?!"
Even foods that are said to be healthy can still cause you discomfort, which is partly why it can be so frustrating. Bloating is our bodies attempt to let us know it disagrees with something we gave it and can be a big clue to the types of foods you should cut down on or avoid.
I have compiled a list for you of some foods to be aware of, but make sure to read to the end as I have a gift that my clients use to pin point what exactly is going on and causing their bloating.
Here are a few of the main culprits when it comes to foods that can cause bloating.
Beans are great for protein and good carbs, but many of them contain a type of sugar in the FODMAP group (fermentable oligo-, di-, mono-saccharides, and polyols). If you have digestive issues, beans can cause gas as they digest which gives you that unpleasant, bloated belly. Soaking and rinsing the beans can usually help, but if you’re in a hurry, choose pinto or black beans -- they’re easier to digest.
Another high protein legume with loads of fiber, lentils can also bring on the bloat. Choosing the light-colored lentils is a better option for keeping that bloating under control.
Whole wheat has always touted as a healthier alternative, but it doesn’t sit well with a lot of people due to the gluten it contains. If you have a sensitivity to gluten, your gut will show it by bloating after consuming wheat products. Wheat also has FODMAPs, as we discussed above, so if you’ve shown a tendency to bloat after eating wheat products, you should look for gluten-free options like quinoa, buckwheat, pure oats, or things made with almond or coconut flour.
4. Cruciferous veggies
While cruciferous veggies like broccoli, cabbage, cauliflower, and brussels sprouts are incredibly healthy, they can lead to stomach inflation. Cooking them makes them much easier to digest, but if that still doesn’t seem to help, focus more on spinach, lettuce, zucchini, cucumbers, and sweet potatoes.
5. Garlic and onions
These two are great for flavoring just about anything you can cook up in your kitchen. If eating either of them raw sets you off, you should make sure they’re cooked first. If that still doesn’t do the trick, you should try swapping them out for fresh herbs like thyme, basil, chives, or parsley to keep your dishes flavorful.
6. Dairy Products
If you’ve noticed bloating coming on after eating yogurt, cheese, butter, or drinking milk, switch to lactose-free dairy products to get all the flavor without the agony. Many people cannot process dairy well, so give dairy-free a shot and see how much better you feel. Milk, in particular, has many other alternatives like almond milk, coconut milk, oat milk, or cashew milk.
Just because certain foods are healthy doesn’t mean they are helping you out. If you frequently bloat after eating, keep a journal of what you eat and write down when you get bloated. You’ll be able to identify the offender, learn more about your body and the best foods to feed it.
Here’s my gift to you. My Food, Mood and Health Journal has helped hundreds of women understand their food sensitivities, what causes them discomfort and bloating. It’s FREE and comes with a short video training so you know exactly what to do to start feeling better.
Click here for your free copy:
Do certain things tend to bloat you more than others? Comment below and let me know what your problem foods are. I may have some useful tricks up my sleeve for you!
Gaylene Gomez, NNCP, C.H.N.
A little bit about me! I'm Gaylene, a Holistic Nutrition Coach for women. I work with busy, professional women to help them learn about healthy, simple lifestyle changes they can easily implement to reduce belly bloat, lose weight and get through their day with sustained energy. My clients are committed to their health and excited to learn about healthy eating and natural living. I feel proud of them for taking charge of their health and I'm so lucky to work with these amazing women.
Learn more about me here: About Me