The 10 foods you probably never realised were the cause of your bloating
There are a number of key offenders, and many of them will probably surprise you
FEELING bloated might not seem like such an unusual sensation if you’ve just tucked into a massive lunch.
But if you struggle with an overly full stomach on a regular basis, it could be down to what you’re eating rather than how much.
There are a number of key offenders when it comes to foods that make you bloat – and some of them will probably surprise you.
Here we take a look at some of the most common foods that, unbeknownst to you, are causing your stomach to swell.
According to Dr Ayesha Akbar, consultant gastroenterologist at St Mark's Hospital in London, there are six key foods that generally cause bloating in the majority of people.
Apples
Dr Akbar explained: “Fruits including apples and watermelon cause bloating because they contain fructose.
“You may suffer from 'fructose mal-absorption' and find you bloat after eating them.
"It’s worth noting that apples aren’t as bad if they’ve been cooked."
Broccoli
Like other cruciferous vegetables, such as cauliflower, cabbage, Brussels sprouts and kale, broccoli is a menace when it comes to bloating – and another unpleasant side effect.
According to Rosanna Lee, a nutrition educator and community health promoter: "These foods contain tiny sugars that are difficult to digest for certain individuals, causing unwanted gas.”
One of these sugars is raffinose, which remains undigested until bacteria in your gut ferments it – which then produces gas and triggers bloating.
Fizzy drinks
These are one of the most common causes of bloating due to the high amounts of carbon dioxide they contain.
One way to cut down on the carbonation is to add ice, or open it a little while before drinking it to let out some of the bubbles.
Garlic and onions
Although garlic is a great antibacterial, it contains fructans, which are soluble fibers that promote bloating.
Cooking the onions and garlic may reduce these digestive effects.
Peas
It’s no secret that legumes, such as peas, beans and and lentils, can cause a build-up of unwanted gas.
Dr Akbar explained: “Lentils are very high in fibre, which can make you gassy if you consume too many."
To avoid this, she advises soaking lentils well and opting for light-coloured varieties as they are lower in fibre.
Sweeteners
If you thought you were doing yourself a favour by replacing the sugar in your tea with an artificial sweetener, your tummy might not thank you for it.
Sweeteners like mannitol, maltitol and sorbitol often cause bloating in the form of stomach gas.
Why not try a more natural alternative such as honey or agave – or just cut down the amount of brown or white sugar.
Milk
While dairy products are a great source of protein and calcium, around of the world’s population can’t break down lactose, which is the sugar found in milk.
This condition is known as lactose intolerance, and symptoms include bloating, gas, cramping and diarrhoea.
Fast food
Step away from the chips - foods that contain a high level of sodium cause the body to retain more water, according to Lee.
This usually happens because our bodies are trying to dilute the salt to maintain the balance of electrolytes.
Cereal
Foods that are typically high in carbohydrates such as pasta, bagels, cereal and rice are bloat-inducing as they tend to cause the body to store three times more water than protein, according to Lee.
Toothpaste
Ok, so it’s not technically a food, but it could well be playing a part in your bloated tummy.
Dietitian Melanie McGrice claims the same sugars that are found in bread and pasta are also in some "toothpaste, medications and nutritional supplements".
Sorbitol and Saccharin are both common ingredients used to sweeten toothpaste without causing decay.
Sorbitol, which is also found in chewing gum and cough syrup, has laxative properties and can cause your body to produce gas.
While Saccharin lingers in the stomach - and can become a platform for the fermentation of bacteria, leading to production of gas.
Last year we told how one in five women have no idea bloating is an ovarian cancer warning sign.
