Most people feel bloated after eating, but worry not, because it’s completely normal due to a buildup of air in the stomach which causes temporary bloated feeling. This can happen when you eat excessively, or eat something with substances that cause bloated stomach. As quoted from Medical News Today, here are six foods that make you bloated:
- Nuts that are rich in protein, carbohydrates, fibre, vitamin, and mineral. Nuts can make you bloated due to its high fibre content and oligosaccharides, a type of sugar that is not easy for the body to break down. To get around it, soak nuts before cooking them to reduce the gas produced.
- Carbonated drinks, which contain carbon dioxides that can cause bloated stomach. Excessive consumption of carbonated drinks can also prompt other health issues such as diabetes and obesity. As an alternative choose water, tea, or fruit juice that are certainly healthier.
- Wheat, which contains gluten that can cause bloated stomach and even stomach pain for those with coeliac disease. Wheat can be substituted with almond flour and coconut or buckwheat.
- Onion and garlic, which contain fructan, a type of fibre that is easy to dissolve. Onion can be substituted with celery or fennel, while garlic can be substituted with basil or chive.
- Cruciferous vegetables such as cauliflower, broccoli, and cabbage which contain important nutritions such as vitamins C and K, fibre, and kalium. Despite their health benefits, cruciferous vegetables can also cause bloating. They can be substituted with spinach, zucchini, asparagus, and carrot.
- Apple and pear, which are rich in fibre, vitamin, and antioxidant. The fruits can cause bloating due to its high level of fructose, a type of sugar that is not easy for the body to break down. Pear also contains sorbitol that can cause bloating. Processed apples and pears may be easier to digest. The fruits can be substituted with berries, citrus fruits, banana, or grapes.
Text by Anggie Triana
Stock photos from tastemade.com
Source(s):
- Which foods make you bloated? (2018). https://www.medicalnewstoday.com/articles/322559.php, August 1, 2018.
- 13 Foods That Cause Bloating (and What to Eat Instead) (2017). https://www.healthline.com/nutrition/13-foods-that-cause-bloating, August 1, 2018.