high fiber

Do you ever find that after a meal or a snack your stomach feels huge, swollen and/or taut? This unpleasant feeling is commonly called bloat. Bloating can be caused by a number of factors but it is often related to diet.  Some people are more apt to bloat than others, but all in all, you can usually avoid this problem by paying attention to your food choices. Here are 7 foods that are known to cause bloat for many people. Pay attention to how you feel and how your digestion is working in general when eating these foods.

• Dairy

Dairy of all types, like milk, cheese and frozen dairy treats, can cause bloat in varying degrees. The reason for this is the same reason that some people experience lactose intolerance. Milk sugar, known as lactose and found in dairy products, can cause digestive upset for some people. While one person may be able to drink/eat dairy throughout the day without a worry while others may get bloated and feel sick if they have a small bowl of ice cream.

If your body handles dairy well, go ahead and consume these products. However, if you experience gas, upset stomach and bloating you should really consider limiting your consumption. You could also consider switching to lactose-free products or take a lactose intolerance supplement to help you.

• Foods with Artificial Sweeteners

Unfortunately many food companies instead load up their products with artificial sweeteners, especially “Diet” products, like diet soda and reduced calorie yogurt. Not only are these fake sugars potentially unhealthy in genera,l but one of their many potential side effects includes bloating and water retention. Artificial sweeteners cause bloating due to the body not being able to break them down because they aren’t recognized as real food. Sugar alcohol as a sweetener is also quite common in diet and low carb foods. When it isn’t broken down by the stomach, it can ferment in the gut and cause bloat.

“In some people sugar alcohols can cause bloating, flatulence, and diarrhea. This is because the sugar alcohol is not completely absorbed in the digestive system and this causes fermentation to occur in the intestines. Due to this fermentation, gas is produced and can cause gastrointestinal distress. This is the reason why products that could be over consumed, like gum and mints, must have a health statement on the label that says, ‘Excess consumption may have a laxative effect.'” – BreakingMuscle.com

Avoiding artificial sweeteners altogether isn’t a bad idea but they are loved by many people, especially dieters. If you are someone that enjoys sugar-free products or simply aren’t worried about them, try to limit your consumption to one or two foods/drinks a day.  It is wise to do your own research since there is a lot of disagreement about whether sweeteners are good or bad.

• Salty Foods

Potato chips, bacon, a hot dog while at the park or a bag of pretzels are all delicious foods but they are often filled with salt. High sodium foods known to cause bloat and water retention for many people. The reason behind this is fairly simple – salt attracts water.

Keep an eye on the sodium content of your diet and try to keep it under 2,025mg if you are very sensitive to bloating.  If you have hypertension or high blood pressure, you should be even more conscious of your sodium intake. A high amount of salt is prevalent in a surprising number of prepackaged and processed foods so check the nutritional facts.

• Frozen TV Dinners

The classic “TV dinner” style frozen meals are so easy to make and often marketed towards busy individuals and families for this reason. There are now some options that are sold as a lean and healthy which may be filled with vegetables and other whole ingredients. If you are a fan of quick, frozen dinners you need to check out the nutrition facts as these meals can be quite high in salt and even ingredients like sugar and fat to improve taste.

Your best bet is to make your own frozen meals! Cook up large portions of your favorite meals and freeze them in portioned Tupperware containers. You can find containers that can be safely microwaved so that you can reheat them just like your favorite frozen dinners.

• Carbonated Drinks

Carbonated, fizzy drinks are probably the most common food/beverage that people will recognize as causing bloat. Drinking these sodas, juices and even fizzy waters can cause some serious puffiness pretty quickly. The reason for the bloat isn’t rocket science either. The gas from the carbonation simply gets trapped in your stomach. All types of fizzy drinks cause bloat, regardless of whether it’s diet soda or a sparkling water with some lemon. Limit how many of these drinks you have if you are very sensitive to this. Also, try to eat a snack and drink regular water between carbonated drinks.

• High-Fiber Vegetables and Fruit

Plenty of vegetables and fruit are key to good health but some varieties may cause bloat, especially if you eat a lot of them in one sitting or if your body just isn’t used to them. When it comes to vegetables the high-fiber cruciferous types like broccoli and cabbage are the main culprits. As for fruits you may get bloat from eating a lot of apples, apricots and plums. Make sure to not overdo eating these foods if you find that your body is sensitive to them.

As you can see, some of these bloat-inducing foods are actually VERY healthy in nature so don’t feel like you have to avoid them entirely. Instead make sure you eat sensible portions of them and perhaps avoid them on days where you have a special event to attend and want to look as well as feel your best.  If you are super sensitive to fiber raw fruits and veggies it could be a sign of a more serious digestive issue, like IBS.

• Beans and Other Legumes

Beans and legumes are super high in fiber as well as protein and are a great addition to a healthy diet. Sadly they are also famous for certain digestive reactions they cause when eaten in excess. Beans cause gas and, similar to lactose-intolerance, some people are more sensitive than others. If you are someone that easily bloats when eating beans you may want to try some different varieties to see if you may be sensitive to a particular type. Otherwise try to eat small amounts at a meal or try to take a gas-reducing supplement prior to eating.