Bloating is one of the most common digestive issues you could struggle with, stemming from any number of causes from food intolerances to hormones. While bloating is not necessarily an indication of any deeper underlying health problems, it can be incredibly uncomfortable and difficult to manage if the problem becomes chronic. You may be following a healthy and balanced diet and still struggle with inflammation in the stomach area, and certain foods that may be rich in nutrients can also be the culprit for bloating.
If you’ve been feeling like you’re doing everything right with your eating habits but still can’t seem to banish the inflamed midsection, there are three foods which are overall great for your health, but may simultaneously be making you bloat.
Yogurt
Dairy is a great source of protein and can help to fuel your muscles and increase satiety long after eating. However, certain dairy products are also known for causing significant digestive issues and could be to blame for your distended belly. “Dairy can be quite inflammatory and mucus producing. These two facts can lead to gas, bloating, and gastrointestinal issues,” explains nutritionist Lisa Richards.
However, it doesn’t just end there. Yogurt is also often packed with artificial sweeteners to inject a boost of flavor into your meal, but this can actually be irritating to the gut as well. “This is especially true for sugar-laden yogurts made with added sugar and alternative sweeteners and flavors. For those that cannot break down lactose, the sugar in dairy products, this bloating can be worse,” notes Richards.
While notably containing less protein than dairy based yogurt, coconut yogurt is a delicious alternative that won’t cause the same inflammation. Paired with a protein such as eggs on the side, this can still make for a valuable and satiating breakfast if you’re struggling with lactose intolerance, eliminating the bloat while still keeping you full.
Apples
The old saying goes “an apple a day keeps the doctor away” and while this fibrous fruit is loaded with vitamins and minerals that will improve your overall well being, they can also be a leading cause of bloating and discomfort. “Apples are packed with fiber and beneficial nutrients which makes them an excellent snack. However, they also contain a form of fruit sugar that can cause gastrointestinal irritation and bloating,” explains Richards.
This is not to say that the sugar in apples is unhealthy, and natural sugars from fruits are significantly less harmful to the body than their artificial counterparts. They may, however, cause irritation in the gut which can cause gas and bloating. “These fruits are among a group of carbohydrates known as FODMAPS (fermentable oligosaccharides, disaccharides, monosaccharides and polyols) and some people have difficulty breaking them down during digestion,” Richards adds.
Beans & Legumes
While these foods have many benefits for your heart, they often can lead to inflammation and bloating if eaten in excess, notes Jenni Hackworth, certified personal trainer, transformation specialist, nutritionist and CEO of White Lotus Yoga. "Beans, and some legumes, contain high level ofoligosaccharide, a sugar that humans have a hard time breaking down," she explains. This sugar, she says, travels through the digestive tract, and into the large intestine where bacteria feeds on it. This can cause fermentation, and produce gas. "Beans are also high in fiber, which can increase gassiness," Hackworth continues, "Increased gassiness can lead to bloating." The gassiness and bloating leads to indigestion. "Studies have shown, however, that black beans and pinto are more likely to increase gas and bloating over black-eyed peas," she adds. Should you stop eating beans and legumes? Well, Hackworth says "that’s a personal" choice. "There are great natural remedies to try before you completely cut out certain foods," she advises, "Try drinking peppermint or chamomile tea. Turmeric can also help."
Overall, just because these foods cause bloating does not mean they need to be entirely eliminated from your diet, but keeping them to a minimum if you struggle with chronic inflammation can make all the difference in reducing gut agitation so you can feel your best.
