Foods that will keep you bloated
FLATULENCE, abdominal discomfort and associated pains, as well as the increasing desire to burp or pass gas are common features of bloating.
Nutritionist and dietitian Jenelle Solomon says that the types of foods that form your diet could be the cause of excessive and continuous bloating.
“Abdominal bloating is natural with digestion, and is generally caused by a build-up in gastrointestinal gas. Foods that are difficult to digest are among the most common causes of bloating, but it could be caused by other conditions such as irritable bowel syndrome or habits such as gum chewing or late night eating,” Solomon said.
Solomon explained that bloating is often not as a result of poor food choices, but because of the byproducts of the processes in the intestines.
“Whole grains and other specific fruits and vegetables such as broccoli, cabbage, cauliflower, kale, carrots, prunes and apples are essential to the diet but they also are very high in fibre. Fibre is an indigestible carbohydrate but when it is left for a while the bacteria in the gut ferments, releases gasses, and causes bloating and constipation,” Solomon explained.
She pointed out that similarly, some of these fruits and vegetables as well as legumes such as split peas, beans and lentils contain not just fibre, but sugars, which when broken down produce a lot of gas.
This high fibre intake, Solomon said, could be managed by responding with greater water intake.
“Fibre absorbs water and encourages soluble fibres to dissolve, which makes it less difficult for them to pass through the digestive system, thereby reducing the possibilities of constipation and bloating,” Solomon said
She listed some other common bloaters as sweeteners, salty foods, and alcohol that generally encourage water retention which will cause bloating since they take a longer period to digest. People who struggle with lactose digestion could also experience abdominal bloating if they should consume dairy products.
Solomon recommends foods such as asparagus, cucumber, cantaloupes, papaya, bananas and yoghurt with probiotics for people wishing to reduce puffiness and abdominal swelling related to bloating, and well as to aid in digestion.
