Avoid These 7 Foods to Cure Bloating

 

Feeling bloated? Worrying about what you ate? About 20 per cent of the population complain of bloating from time to time. Abdominal bloating can be caused by several reasons like indigestion, food intolerance and allergies.

Bloating is caused mainly by one type of carbohydrate commonly known as FODMAPs. FODMAP expands to  Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These short-chain carbs are poorly absorbed by the small intestine and start to ferment by bacteria causing the gas and discomfort.

Bloating may make you feel gassy, lethargic and uncomfortable. Here are 7 food to avoid to prevent bloating.

1. Lentils

A staple ingredient in Indian cuisine, lentils are a rich source of protein and fibre. However many variants of daal like channa daal toor dal cause bloating due to presence of FODMAPs.

2. Dairy Products

Dairy products like milk, curd cheese contain lactose. The body needs to generate enzymes called lactase to break down this lactose. This causes an additional burden on the digestive system and causes gas or cramps.

3.Beans

Beans or legumes are fibre rich and also contain FODMAPs that can't be digested in the stomach. They undergo fermentation by the gut bacteria much later in the small intestine but in the process leads to gas and bloating.

4. Carbonated beverages

Carbonated fizzy drinks contain CO2.Ingesting gas is no solution to cure gas. Stick to water or herbal green tea.

5. Processed and Sugary food

No surprises here! All these foods contain FODMAPs and remain unaffected by bacteria in the large intestine consequently causing stress and bloating in the abdomen.

 Doctors mandate that you limit the consumption of processed, sugary food not only to cure bloating but in a general sense for living a healthy life. Also stay away from artificial sweeteners like xylitol, sorbitol, and mannitol.

6. Cauliflower & Brocolli

Now, this does not give you an excuse to skimp out on eating vegetables. While rich in Vitamin C, K, Iron and Magnesium, they also contain a high amount of complex sugars and  FODMAPs so consume these cruciferous veggies in moderation.

7. Foods high in sodium

Sodium helps maintain the fluid content in our body. But too much sodium intake causes water retention leading to bloating.  These include foods like canned foods, packaged foods, processed foods, etc.

Read More - "There Should Be a Proper Disciplined Diet" - Shelly Mukhija

Written By - Adarsh Krishnaa V