Food That Cause
Bloating is a very common symptom that people often
after eating a meal. The bloating is usually felt in the lower
part of the abdomen and sometimes in the upper section.
Bloating usually feels as if there is pressure being applied
from the inside and people often report that they can look up
to six months pregnant. Bloating after eating is often
different to the bloating experienced with menopause, pregnancy
eating feels gassy and is usually
relieved after passing wind or burping. This kind of bloating
can be caused by certain foods. However, if it happens
frequently, it can also indicate a digestive problem such as
leaky gut syndrome, irritable bowel syndrome, candida
overgrowth, intestinal parasites, celiac disease, Crohn’s
disease, ulcerative colitis and general food allergies and
intolerances. Apart from bloating after eating, a common
symptom of all of these conditions is chronic tiredness. This
is because your digestive system is responsible for the
breakdown and absorption of nutrients from the food you eat. If
there is a digestive problem, its easy to become nutrient
deficient and this commonly causes chronic tiredness.
So, how do you know if you are bloating because of foods that
you are eating, or because you have a digestive problem?
person with a healthy digestive system will experience far less
bloating, even with foods that commonly cause bloating. However,
the list of foods below commonly causes bloating in many people.
· Raffinose - a sugar found in beans, cabbage, Brussels
sprouts, broccoli, asparagus, other vegetables and whole
grains. Eaten raw, these foods cause more bloating than when
they are cooked.
· Lactose - a natural sugar found mainly in milk and milk
products, such as cheese, cream, yoghurt and ice cream. Lactose
levels are much higher in milk and non-fat milk than in cheese
and yogurt. Lactose is commonly associated with irritable bowel
· Fructose - a sugar found in fruits and honey. It’s also used
as a sweetener in some soft drinks, fruit drinks and processed
foods. Fructose is also considered to be an important
contributing factor to irritable bowel syndrome for many
· Sorbitol - a sugar found naturally in fruits, including
apples, pears, peaches, and prunes, and is also used as an
artificial sweetener in many dietetic foods and sugar-free
candies and gums.
· Starches - most starches, including potatoes, corn, rice,
bread, noodles and any products made from flour produce gas as
they are broken down in the large intestine.
· Wheat – in particular, wheat appears to be a major source of
bloating and gas. Most people find that if they eliminate wheat
and flour products, their bloating nearly always improves.
· Soluble fibre – this type of fibre dissolves easily in water
and takes on a soft, gel-like texture in the intestines. It’s
found in oat bran, beans, peas and most fruits.
· Insoluble fiber – this type of fibre doesn’t dissolve in
water and passes unchanged through the intestines and therefore
produces less gas than soluble fibre. It is found in wheat bran
and most fruit and vegetable skins.
· Legumes commonly cause bloating and gas due to their complex
structure of starch and protein. Soaking and cooking legumes
well helps to reduce bloating.
Please note: The information in this article is not intended to
take the place of a personal relationship with a qualified
health practitioner nor is it intended as medical advice.
About The Author: Alison Cassar is a naturopathic practitioner
and nutritionist and runs a busy clinic in Sydney, Australia.
Her website and e-book http://whydoifeeltired.com/ explores the
many causes of tiredness as well as solutions and prevention.
Tips For Controlling Bloating Naturally -
How to Prevent / overcome Bloating:
1. Eat nutritious balanced meals. Try and
include foods from all the essential groups... Fruits, vegetables,
legumes, cereals, starch, meat and dairy.
2. Make a variety of vegetables and
fiber an essential part of your diet.
3. Control your portions. Take smaller
4. While selecting vegetables always select
from a wide spectrum of colours... mix the greens with reds, yellows, and
5. Drink a full glass of water half an hour
before and after your meal.
6. Stop eating just as soon as you feel a
little full. Don't overeat.
7. Don't sit or lie down immediately after
eating. Move around gently.
8. If you are not allergic to dairy
products, you may try making no fat yogurt a portion of your meal.
9. Develop a regular walk or exercise
10. Bloating or other stomach ailments may
also be caused by stress. Learn to overcome stress naturally, here are
some Recommended Tapes and CD's :
Causes of Severe Stomach Bloating:
11. PS: If your bloating persists, go to your
doctor and get your gall bladder examined. Yes, a diseased, malfunctioning
or 'stoned' gall bladder can also be a possible cause of bloating, especially if
it happens about half an hour after heavy fatty meals.
12.PS: If you are suffering from excessive
stomach bloating, abdominal pain, nausea and excess gas you might be suffering
from gastritis. YOu can read more about
13.If you suffer from severe stomach bloating,
acid reflux, gas and other digestive problems, this could be due to
Candida Yeast Infection
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