Ever wondered why the moment you wake up you are greeted by a flat stomach only to see by the end of the day, you are carrying a food baby? Well, there must be something with the food you are consuming. Here is probably why you have the bloat:
Let me first introduce to you FODMAP. FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. Or in simpler terms, it is a group of carbohydrates or sugar molecules that are indigestible by the human body. And because our bodies cannot completely digest these sugar molecules, it travels through our gastrointestinal tract and to the colon, undigested. And due to it being undigested, these molecules later on go through fermentation, which cause the gas and bloating in our bodies. Without the molecules being broken down properly, you will see that there are some foods that cause more gas and bloating.
Now that you know more about the food you are consuming, there are still other factors that may need to be considered in order to understand why you are bloating, still. Here are six bloat-causing food (or drinks) you need to stay clear of to avoid bloating:
Dairy is high in lactose, also known as milk sugar, in which our bodies need to be able to produce the enzyme called lactase in order to digest. Casein is also a protein found in dairy which has shown to promote inflammation in the gut lining especially to those sensitive to dairy.
- Salty Food
Consuming high-sodium food can trigger water retention which in the end causes bloating. Try eating a bag of chips and you will feel heavier than eating a high-protein meal instead. It is best to keep check of the labels of the packaged food you are consuming, and keep drinking water to flush out the sodium.
- Carbonated Drinks
This one’s a bit obvious, consuming fizzy drinks like soda, and kombucha create air in the intestinal tract, which causes bloating. Try to observe it the next time you drink that refreshing glass of soda.
Yup, you know it – chickpeas, lentils, peanuts and soybeans are the culprit. These food have a resistant starch or a protective coating called phytic acid which is considered as an “anti-nutrient.” This anti-nutrient combines the nutrients in the food that prevents us from digesting and absorbing essential vitamins and minerals. More than that, beans and legumes are part of the FODMAP group because they contain a sugar molecule called alpha-galactosides which causes passing gas.
Oats, rice, and wheat. Love the carbs? Think again! These grains contain phytic acid and a high amount of Fiber. For those with gluten intolerance, eating grains can cause an immune reaction which destroys the lining of the small intestine. This is a big problem since your digestive system hits turbulence which leads to gas, bloating, diarrhea and/or constipation.
- Cruciferous Vegetables
Eating greens especially for those on a diet is the number one go to food. But it may also be the number one reason which makes you gassy and bloated. It is because vegetables like Broccoli, Cauliflower, Cabbage, and Brussels Sprouts are extremely high in fiber which can be difficult for the body to breakdown. These vegetables also contain raffinose, which is under the FODMAP group. Our body does not make the enzyme that breaks down raffinose therefore it goes into the large intestine without being broken down and again, results to fermentation. Once there is fermentation as mentioned earlier, it will lead to gas. But then again, it is okay to eat greens, just check your portions and you should be fine.