Introduction
Disgust is a feeling of fullness and tightness in your stomach, often due to gas.
People can confuse nausea with other, more obvious causes of stomach pain or bloating. This is especially true among elderly women and those with children.
A toned stomach can make it easier to see the difference when the intestines are full of food or dishes.
Causes of inflammation
A common cause of bloating is constipation. You may be constipated and unconscious, as having fewer bowel movements than usual is a symptom of constipation. Constipation can occur even if you have regular bowel movements. Other symptoms of constipation include:
- Start or end a bowel movement
- Tableau that looks like stone and stone
- Empty feeling after bowel movement
It can help with bowel, stomach pain and bloating. The longer your stool stays in your gut, the more bacteria it has to ferment, causing more gas and bloating.
Besides constipation, other causes of bloating are:
Intestinal sensitivity:
People with IBS can be hypersensitive to gas, which can cause pain, cramping, and diarrhea.
Small intestinal bacterial overgrowth (SIBO): Most healthy people have small intestinal bacteria.
Gastroparesis
This condition causes an empty stomach, causes bloating, nausea, and even constipation.
Gynecological conditions: Sometimes problems with the ovaries or uterus can cause swelling. Never skip your annual pelvic exam.
How to prevent swelling?
Changing your diet is usually the first line of treatment to prevent gas and bloating. Studies have shown that a diet low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) can reduce gas and IBS symptoms. A low-FODMAP diet avoids fermented, gas-producing foods such as:
- Oligosaccharides in wheat, onions, garlic, legumes, and nuts
- Fructose (a type of sugar found in fruit and honey), monosaccharides such as apples and pears.
- Polyols, or sugar alcohols, are found in foods such as plums, nectarines, plums, and cabbage, as well as many chewing gums and sweets.
In people who are sensitive to FODMAP-rich foods, the small intestine does not always fully absorb these carbohydrates, and instead passes through the intestine where they are fermented by bacteria and produce gas. To determine if certain FODMAP foods are causing your gas and bloating, you can start by cutting out FODMAP foods and gradually introducing them back into your diet to identify foods that cause problems.
The key to preventing bloating over time is to understand the cause. A high-fiber diet, water, and exercise can help if constipation is a problem, but these steps don’t always help with chronic constipation.
What are some foods that cause bloating?
Here is a list of some foods that can give you bloating.
Beans
It is not surprising to see nuts in the list of foods that cause acne. Eventually, this process leads to fermentation and a lot of gas, which is sometimes known to escape in an explosion like a trumpet.
Milk
Did you know that 3 out of 4 people lose the ability to digest lactose, the main carbohydrate in milk? Lactose intolerance can cause bloating and serious digestive problems. The list of restricted foods includes dairy products such as milk, butter, cheese, ice cream, yogurt, etc.
Carbonated drinks
Add a few more glasses of water to your daily routine and try to keep your soda intake to a minimum.
Wheat / Rye / Barley
The seeds outside the field are covered with fiber. But it should be noted that they are high in insoluble fiber – it does not break down well during digestion. The gluten protein in wheat, rye, and barley can cause digestive problems and bloating, especially if you have celiac disease. In addition, about 6% of Americans may have non-gluten sensitivities that cause similar problems.
Cruciferous vegetables
Vitamin-packed foods that are part of the cabbage family can upset the stomach. The list includes broccoli, Brussels sprouts, cabbage and more.
Onion
This vegetable can make you cry in many ways. Onions contain soluble fiber called fructans that can harm your digestive system. A strong root vegetable can pack a less punch than some sensitive stomachs can handle.
Garlic
This is the same story as onions, with fructose again serving as the main source of trouble.
Apple / pear
Sugar, or fructose, which makes these fruits easy to enjoy can make digestion difficult and cause bloating. Apples and pears can also be high in soluble fiber if you eat the skin. (On a side note, apples can also help digestion by limiting constipation. The key here is moderation.)
How can we get rid of inflammation?
Bloating can be the result of several serious illnesses (chronic conditions such as inflammation, celiac disease…) or medications, but it can also be the result of poor nutrition – food and food choices, inhaling too much air while eating. The first and most important step in eliminating inflammation is to change your eating habits, which means gradually switching to a high-fiber diet (and probiotics). It also helps to eat small portions, chew slowly and move regularly.
There are also healthy foods that cause bloating!
But promise you won’t be crazy when we tell you-healthy foods that often cause gas and bloating. For example, in the category of vegetables, we can find the main culprits of belly fat, especially those that are high in fiber. That may be why eating beans, corn, broccoli, cabbage, or kale is not good for your gut.
Foods that are especially high in soluble fiber make people more bloated and gassy than usual because this fiber is harder to digest. However, don’t think that you can just cut fiber out of your diet and live happily ever after. Water is important for a healthy digestive system because it speeds up digestion and helps the body manage cholesterol.
What you need to do is allow your body to gradually adapt and increase the amount of fiber in your diet. Also remember that foods high in soluble fiber (oats, chickpeas, beans, beans) will be more bloated and gassy than vegetables and foods high in insoluble fiber.
Keep in mind that everyone is of different nature
Many of you are wondering if there is a special list of foods that cause bloating or if they should all be avoided by those who have a bloated stomach. Well, yes and no.
While we know exactly what foods most commonly cause gas and bloating, we must admit that everyone reacts differently to certain foods.
Learn what foods cause our digestive system to be difficult, so it is important to overcome the problem of bloating. It is important to know which foods we may be allergic to and which food intolerances we suffer from. Because allergies prevent our bowels from emptying properly, the food we don’t eat can cause gas behind the trap plate.
Bloating and constipation can be caused by general intolerance or allergies:
- Egg allergy
- Lactose intolerance
- Gluten intolerance
- Fructose intolerance
However, if you do not suffer from any of the above conditions, you should check the universal list of foods that cause bloating, gas, and constipation.
List of foods that cause bloating and gas!
So what foods cause bloating, or at least are likely to do so, especially if eaten in excess? Before we list the suspects, let’s reiterate that a balanced diet is a key to a healthy digestive system, and that the following list does not mean that these items should be banned from the fridge and cupboard. Unless you have a medical condition that requires a diet, stick to moderation and try to use fiber in your gut without giving up certain foods, especially if they include fruits and vegetables.
So what foods cause gas and bloating?
Seeds
Seeds (peas, chickpeas, corn, chickpeas, broad beans) are at the top of the list of foods that cause bloating. This is because raffinose is a complex carbohydrate consisting of glucose, fructose and galactose. The human body lacks the enzymes needed to break down raffinose, so it is not absorbed in the large intestine where it is fermented by bacteria. This process causes inflammation.
Dairy products
Most milk and milk products, including some cheese and ice cream, contain lactose, or lactose. People with a complete or partial deficiency of lactase, the enzyme that breaks down lactose, suffer from intestinal gas. Bloating caused by lactose can be accompanied by diarrhea.
Whole grains
Whole grains are rich in raffinose and fiber, which can cause excess gas production due to bacterial activity. Rice is the only grain that does not cause inflammation.
Some vegetables
Vegetables such as broccoli, cabbage, asparagus and cabbage also contain raffinose and can cause bloating. However, it should be part of any diet and should be eaten in small portions throughout the day.
Some fruits
In addition to soluble fiber, fruits such as apples, peaches, pears, and apricots contain the natural sugar alcohol sorbitol. This contributes to the activity of bacteria in the large intestine and causes inflammation.
Bubble gum
Some gums are sweetened with hard-to-digest sugar alcohols such as sorbitol, xylitol, and mannitol.
Conclusion
So you eat foods that prevent inflammation, avoid the ones that make it worse, and eat slowly and actively.
In this case, your digestive problems may be related to a more serious health problem that needs medical attention. If you feel weak, lack energy, or struggle with abdominal pain, diarrhea, fever, and vomiting, you may be showing signs of a chronic digestive problem. It is important to check, diagnose the problem, and deal with it in the best way possible.
