Stomach bloating: Worst foods for causing a bloated tummy – which ones to avoid

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Most of us have experienced the feeling of bloating where the abdomen feels swollen and enlarged after eating. It is caused by excess gas production in the digestive system. This disturbance in the movement of the muscle causes the stomach to stretch and often makes the look bigger than it actually is. Constipation or Irritable Bowel Syndrome (IBS) could be a big reason for bloating.

These digestive issues result in a back up of stools and an excess of gas, causing the person to bloat out and ‘look pregnant’.

Other factors of bloating could be:

  • Swallowing too much air
  • Food intolerance
  • Coeliac disease
  • Gut Bacteria
  • Imbalance of microorganisms

Food plays a crucial role in bloating, IBS and a good digestive system.

An improper diet can dehydrate the body and lead to bloating.

Foods that cause bloating:

  • Beans
  • Lentils
  • Carbonated drinks
  • Wheat
  • Broccoli
  • Onions
  • Barley
  • Dairy products
  • Rhy
  • Apples
  • Garlic
  • Sugar alcohols
  • Beer

Probiotic supplements can often help with bloating as it decreases the number of bad bacteria in your gut which means a healthy digestive system. 

These live bacterias (yeasts) help digest food and eliminate disease-causing microorganisms. 

Good bacteria is replaced, the body functions properly and bloating is reduced. 

Going for a walk or exercising also aids in beating the bloat as it gets the bowels moving again. 

Yoga, abdominal massages and gas relief capsules may also reduce the symptoms of bloating.

Its important to know that everyone suffers from bloating at some point in their life, but if the symptoms become too much, you should consult your GP and ask relevant questions.

According to the International Foundation for Gastrointestinal Disorders, things to find out from your doctor when discussing bloating are:

  • Is the symptom located in the upper or lower abdomen?
  • Is it in a concentrated area?
  • Is your bloating or distension associated with burping?
  • Do you experience nausea or vomiting?
  • Is the symptom associated with pain in your abdomen?
  • Upper or lower?
  • Does the bloating or distension relate to passing gas or a change in your bowel habits?
  • Are your symptoms related to food? Which ones?
  • Do they occur right after eating?
  • Do your symptoms increase during the day or improve during night hours?



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