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 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.