Bloating is the result of gas accumulating in your GI tract or when gut bacteria have a hard time breaking down certain foods. The most common are PODMAP foods, which are types of sugars & sugar alcohols for which our bodies lack the enzymes to break down. When they reach the colon undigested, the bacteria begin to ferment them, which causes gas and bloating. Here are some of the main culprits.
?Beans & Lentils – contain phytic acid, an antinutrient which prevents us from digesting & absorbing some nutrients, and alpha-galactosides (FODMAP).
?Dairy Products – high in lactose (milk sugar). Many lack the enzyme lactase to break this down. Fermented Dairy like Greek Yogurt and Kefir are good alternatives for some, but others just make the switch to coconut, almond, or hemp milk.
?Raw Garlic & Onions- contain fructans (FODMAP) – soluble fibre. Cooking breaks this down making it easier to digest. You can also try eating chives, thyme, parsley, basil instead.
?Raw Cruciferous Veggies – broccoli, cauliflower, cabbage, kale, Brussels sprouts. High in fibre and contain raffinose (FODMAP). Cooking breaks this down -> easier to digest.
?Sugar Alcohols, Carbonated Drinks, Apples, Grains, Mushrooms
Reducing intake or cooking them is the best way to reduce these effects. Chronic bloating can possibly be caused by deeper, underlying health issues at work, so for that, you’ll need to see a health practitioner.
Note: This is not saying that you should avoid these foods