Bloating occurs when your gastrointestinal tract is filled with gas. People describe the feeling of bloating as fullness or congestion in the abdomen. It mostly occurs due to undigested food, swallowing of air, or certain medical conditions. Medical conditions that can cause bloating include changes in hormones, weight gain, heartburn, anorexia nervosa, irritable bowel syndrome, giardiasis, etc. Like most digestive issues, our diet also plays a vital role. Read on to learn more about foods and fruits that cause bloating.
Fruits That Cause Belly Bloating
Have you ever experienced belly-bloating after consuming any fruit? Well, it may come as a surprise to you but there are several fruits that cause belly bloating.
On one hand, we consider fruits as a healthy option to maintain overall health, while on the other hand, they may also cause belly bloating, thanks to the presence of fructose. If you suffer from fructose malabsorption, it can also cause belly bloating.
Apples
We all know that ‘an apple a day keeps the doctor away’, but did you know apple can cause bloating too? The fruit is a rich source of vitamin C, antioxidants, fiber, and has numerous health benefits.
But apples can cause abdomen bloating and digestive issues for some people. The high fiber content and fructose present in apples can inflame the large intestine and cause bloating.
Pears
Pears are rich in vitamins, fiber, and antioxidants. It also contains sorbitol that can cause bloating. As compared to other sugars, sorbitol takes a longer time to absorb into the small intestine.
There are also chances of the sugar entering your colon and getting fermented, resulting in bloating and cramps. If pear is your favourite fruit and it might be difficult for you to avoid, you can consume the fruit by boiling it and making it easier to digest.
You can also perform exercises to reduce abdomen bloating.
Cherries and grapes
Cherries and grapes are loaded with fructose. And fructose can be difficult to digest for some people. This can cause belly bloating and digestive issues.
Dry fruits
Dry fruits are high in sugar and fiber. The bacteria in the gastrointestinal tract that are not digested properly can cause gas.
Hence, it is important to drink a lot of water to get rid of bloating.
Stewing fruits to prevent bloating
If you are craving your favorite fruit but fear that it may cause belly bloating, then you may try cooking the fruit.
Instead of consuming raw fruit, you can cook the food a bit and then consume it. Cooking the fruit makes it easier for your digestive tract to process and lowers the fiber and sugar content that causes bloating. You can sprinkle your cooked fruits with cinnamon powder and other condiments.
Foods That Cause Belly Bloating
Not just fruits, certain foods that we consume regularly can cause bloating. Here we list a few:
Beans
Beans are loaded with protein, fiber, vitamins, and carbohydrates. The high amount of fiber in beans can make it difficult for your body to break it down, resulting in bloating.
You can even try soaking the beans for few hours before cooking that will help to digest them easily. If your body is not used to consuming beans, you can try consuming a small number of beans every day so that your body gets used to it and builds up good bacteria.
Cruciferous vegetables
Cruciferous vegetables include cauliflower, broccoli, cabbage, Brussels sprouts, kale, radish, garden cress, etc. These vegetables are a rich source of vitamins and minerals, making them healthy options to include in your diet.
Cruciferous vegetables are a source of phytonutrients that help to reduce inflammation and lower the risk of cancer. However, these vegetables are also a source of raffinose that when left undigested can result in the bacteria fermenting it and causing digestive issues such as gas and fullness.
Corn
Corn is rich in fiber and hard to digest, which can cause digestive issues such as gas and bloating. The undigested part of the grain is later fermented by the gut bacteria causing gas.
Tips to Prevent Bloating
Since now you know about the fruits that cause bloating, here we list few simple tips to reduce bloating.
- Chew properly – Avoid overeating. Instead, eat small portions. It is important to chew your food properly. Eating food without chewing can make you swallow air that can cause bloating.
- Food allergies – Avoid consumption of food that causes allergies. It is important to monitor your food habits. Make a note of foods that you are allergic to. Lactose, fructose, eggs, and gluten are common allergens for a lot of people.
- Carbonated drinks – Avoid consumption of carbonated drinks. The fizz in the drinks is likely to get stuck in your stomach, causing bloating.
- Fiber intake – If you are someone who has constipation, you may be advised to increase your fiber intake. However, if you have bloating issues, then consuming excess fiber can make your symptoms worse. In such a situation, it is important to stay hydrated and exercise regularly, which will help to prevent constipation and improve digestion.
- Probiotic supplements – Probiotics are comprised of good bacteria that help to maintain a balance of good bacteria in your body. The imbalance of bacteria can cause digestive issues. By increasing good bacteria, probiotics help to reduce bloating and other digestive issues.
Seek Medical Help
If you have persistent bloating or digestive issues that are worsening with every passing day, it is important to talk to your doctor. Persistent bloating or frequent digestive issues can be an indication of other medical conditions.
It is important to diagnose the digestive issue as early as possible and get treated immediately. In most cases, digestive issues can be treated with the help of healthy lifestyle changes and by eliminating certain foods.
Learn more about managing gas and bloating here.
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