There are several foods that cause bloating, according to nutrition experts
About one in 10 people experience bloating after meals, usually in the form of gas or uncomfortable feelings of fullness in the abdomen.
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What causes the swelling and how can I stop it? This is the question often asked of Dr. Jacqueline Wolf, an associate professor of medicine at Harvard Medical School and a gastroenterologist at Beth Israel Deaconess Medical Center in Boston, and Dr. Judy Nee, an assistant professor of medicine at the School of Medicine. Harvard Medicine, who produced an article with 8 foods to avoid.
“Understanding swelling is complicated because there are so many potential factors. But one common cause is related to what we eat, particularly foods that aren’t well absorbed by the gut,” added Wolf, who is the author of “A Women’s Guide to a Healthy Stomach: How to Take Control of Your Digestive Health” and She is the co-founder of Foodicine Health, a non-profit organization dedicated to food education.
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If you experience bloating after eating frequently, these foods should be avoided to reduce stomach pain:
In addition to swelling, sodas generate overweight, obesity and diabetes. (PHOTO: VICTORIA VALTIERRA / CUARTOSCURO.COM)
Fructose malabsorption occurs in approximately 50% of the population. This is when the cells in our gut have a hard time absorbing fructose.
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A little fructose is fine, but avoid foods sweetened with high fructose corn syrup such as:
Sweet Packaged bread and baked goods Packaged fruit Sweetened dairy products like yogurt Sauces like ketchup and juices
Instead, opt for whole foods and drinks with less sugar. Carbonation can cause bloating, so stick with still water or vegetable juices.
Fructose sensitive people should avoid certain fruits
If you are sensitive to fructose, avoid (or eat only in moderation) sweet fruits such as:
To get my fix of fruit, like blackberries, blueberries, strawberries, pineapples, tangerines, lemons, or firm, slightly green bananas.
Some vegetables can cause bloating (Photo: Christin Klose/dpa)
Even vegetables can cause bloating, especially if they’re high in fructans and galactans (carbohydrates broken down by gut bacteria, which can lead to gas).
These vegetables are more likely to cause bloating:
Col de Savoy
Choose less sugary options like carrots, eggplant, avocados, green beans, bean sprouts, celery, cauliflower, and lettuce.
Dairy is a tradition in the daily diet, but care must be taken if one is lactose intolerant
Lactose intolerance affects 68% of the population and becomes even more common as we age. Lactose-free products can be substituted for dairy (milk or ice cream) to reduce bloating, but not all of your favorites are off the table.
Most people tolerate unsweetened yogurt, since most of the lactose is broken down. And hard or aged cheeses (parmesan, brie, mozzarella, Swiss, and goat cheese) are more likely to be tolerated than soft cheeses.
Beans and peas do not help reduce swelling
Lentils, peas, and many beans contain raffinose, a type of sugar that the body has trouble breaking down. Beans are also high in fiber, and a high intake can increase gas.
Black beans, navy beans, kidney beans, pinto beans, and soybeans are more likely to give you gas. Choose snap beans, black-eyed peas, and mung beans instead.
Avoid sugar alcohols (ending in -ol) such as sorbitol, mannitol, xylitol, and erythritol. They cause gas and often bloating because we can’t break them down.
Stevia and monk fruit extract are healthier and less likely to cause gas or bloating.
Nutritionists point to more grains and less red meat to eat (REUTERS / Stephane Mahe / File)
Foods that contain gluten can cause bloating in intolerant people. If this is your case, avoid wheat, barley and rye.
Eat foods that are less aggressive for the intestine, such as rice, quinoa, oats, and other gluten-free products.
Fermented foods can strengthen your gut microbiome. But some can cause temporary bloating and gas. I recommend limiting your intake of kimchi, kombucha, and sauerkraut for a more comfortable stomach.
“Apart from diet, I tell patients to do four things to further prevent swelling,” says the expert and lists:
-Avoid swallowing air. Eat slowly and carefully chew small bites of food. Do not lie down while eating and avoid talking while chewing food or drinking fluids.
-Drink plenty of still water. Stay away from sodas and carbonated drinks.
Hydrating the body is key to the optimal functioning of the body
-Take a short walk for 10 to 15 minutes after eating. Research has found that this helps speed up the time it takes for food to pass from the stomach to the small intestine.
-Massage your abdomen to move gases and feces. If your entire abdomen is swollen, massage from the right hip up the right side, through the upper abdomen, and down the left side to the pelvis.
-If only the lower abdomen is swollen, massage from the right side to the left side and down.
“These tips are based on my medical experience and research. But if you have serious or chronic swelling problems, it is best to consult your doctor, “concluded the specialist.
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“Eating slowly is essential for the entire digestive process and a proper functioning of the metabolism. Eating fast causes more air to be swallowed, large portions, minimal chewing and slow digestion and the food is not processed correctly. Improving the way of eating tends to greatly improve the situation and digestion in general”, explained nutritionist Nuria Doce.
Within these foods, the specialist mentioned beans, corn, peas, lentils, chickpeas, broccoli, garlic, cauliflower, artichoke and cucumber, among others. This is, according to Doce, “because they are foods rich in fiber and resistant starches, which are not digested by the body and are fermented by colonic bacteria, increasing gas production.”
Fruits and some vegetables also contain a type of sugar called fructose, which is not fully absorbed in the intestines, which can favor increased gas production. Likewise, milk and its derivatives can also cause gas, although especially in people who are lactose intolerant. Similarly, gluten can cause this annoying symptom in those who are intolerant to this nutrient or suffer from celiac disease.
Anti-inflammatory nutrition is beneficial for all types of people
Nutrition graduate Julieta Lupardo (MN 6858) assured that “a good diet is a key instrument to improve health and quality of life.” On the contrary, as was seen, an inadequate diet based on the daily consumption of pro-inflammatory foods favors the development of chronic diseases.
The nutritionist from the Halitus Medical Institute stressed that “inflammation is a natural defense mechanism that the body has. It is the response of the immune system when it detects a pathogen, taking action to eliminate it. The problem appears when it is perpetuated over time and becomes chronic”.
According to him, some causes of chronic inflammation are:
1- Prolonged exposure to environmental toxins
2- High consumption of ultra-processed foods
3- Persistent infections
4- Autoimmune diseases
5- Nutritional imbalances
“Anti-inflammatory nutrition is beneficial for all types of people, regardless of their state of health and their age,” Lupardo pointed out. It means an improvement in the quality of life, being less prone to the development of diseases caused by inflammation, purifies, detoxifies and positively modifies the profile of the intestinal microbiota”.
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