Causes 

Most times the reason for bloating is due to excess air/gas. Also can be created by some food (even seemingly healthy ones) and aerated drinks (eg. soft drinks) or by swallowing air when eating.

Foods which can bloat – suggestion as a replacement

Beans/Lentils – types of legume, they contain high amounts of protein and healthy carbs. At the same time are rich in fibre as well as several vitamins and minerals. Most beans contain sugars called alpha-galactosides (FODMAPs) The latter can escape digestion and are then fermented by gut bacteria in the colon. Gas is a by-product of this process. Can create discomfort for those who may have Irritable Bowel Syndrome. Replace with – pinto or black beans (after soaking) or substitute beans with grains, meat or quinoa.

Carbonated drinks – contain high amounts of carbon dioxide, a gas. Some of the gas becomes trapped in the digestive system which can create pain and even cramping. Replace with – plain water, tea, fruit-flavoured still water.

Wheat/Barley/Rye – due to the protein known as gluten. An ingredient in most breads, pastas, pizzas, cakes, biscuits, etc. For those with Celiac Disease or gluten sensitivity, wheat causes major digestive problems including bloating, diarrhoea, digestive pain, flatulence, etc. Replace with – pure oats, quinoa, buckwheat, almond flour, coconut flour, brown rice.

Broccoli and other Cruciferous Vegetables – broccoli, cauliflower, cabbage, brussels sprouts and several others. Although very healthy, containing many essential nutrients like fibre, vitamin C, vitamin K, iron and potassium however also contain FODMAPS. Cooking the above-mentioned cruciferous vegetables make them easier to digest. Replace with – spinach, cucumbers, lettuce, sweet potatoes and zucchini.

Onions/Garlic – these are one of the main dietary sources of fructans. These are soluble fibres that can cause bloating and other digestive discomfort. Cooking the onions may reduce the digestive effects. Replace with – fresh herbs and spices.

Dairy Products – whilst an excellent source of protein and calcium, however about 75% of the world’s population can’t break down lactose, the sugar found in milk. This is known as lactose intolerance. Replace with – Lactose-free milk products, alternatives to normal milk include coconut, almond, soy or rice milk.

Apples – As much as these are one of the most popular fruits, due to the fructose and high fibre content they can both ferment in the large intestine and may cause gas and bloating. Cooking may make them easier to digest. Replace with – bananas, blueberries, grapefruit, mandarins, oranges and strawberries.

Beer – where the term “beer belly” comes from the beer being carbonated from fermentable carbs like barley, maize, wheat and rice along with some yeast and water. Also combined with concept of containing carbon dioxide, combination of these being two-well known causes of bloating. Interestingly the grains used to brew the beer also often contain gluten. Replace with – water however for an alcoholic alternative red or white wine or spirits may cause less bloating.