Bloat after eating is something many of us experience, but for some it can be far worse and even painful at times
Foods that may cause bloat include;
Cruciferous Vegetables – Vegetables like broccoli, cabbage, cauliflower, and Brussels sprouts are high in fiber and can cause gas during digestion. Ensuring you are well hydrated can help reduce this.
Legumes – Beans, lentils, and peas contain complex sugars that are difficult to digest, often leading to gas and bloating.
Dairy – If you’re lactose or dairy intolerant, products like milk, cheese, and yogurt can cause bloating. You don’t need to be allergic an intolerance is enough to trigger bloating
Salty Foods – High-sodium foods can cause water retention, leading to bloating. Processed snacks, canned soups, and fast foods are often high in salt.
Wheat – For those sensitive to gluten, wheat-based foods like bread, pasta, and pastries can cause bloating and discomfort. As with dairy you don’t need to be coeliac to experience bloating from wheat.
Fatty Foods – Greasy or fried foods slow down digestion, which can lead to bloating as food lingers in the stomach longer.
Onions and Garlic – These contain fructans, a type of fiber that can cause gas and bloating in some people.
Processed Foods – These are often high in additives, preservatives, and salt, contributing to water retention and bloating.
Perhaps foods alone aren’t really a trigger for you. Some additives can also cause bloat for some people.
Artificial Sweeteners (Sorbitol, Xylitol, Mannitol) – Found in sugar-free gum, candies, and diet products, these sugar alcohols are poorly absorbed by the gut and can lead to gas, bloating, and diarrhea.
Inulin – A type of soluble fiber added to many processed foods, including protein bars and low-calorie products, inulin can lead to bloating and gas as it ferments in the gut.
Monosodium Glutamate (MSG) – Often used as a flavor enhancer in processed and restaurant foods, MSG can lead to bloating by triggering water retention and, in some cases, digestive discomfort.
Carrageenan – A thickening agent derived from seaweed, carrageenan is often used in dairy alternatives like almond milk and some processed meats. It can cause inflammation in the gut and lead to bloating in sensitive individuals.
Guar Gum – A common thickening and stabilizing agent in sauces, soups, and gluten-free products, guar gum can cause gas and bloating because it’s high in fiber and difficult to digest.
Sodium Nitrites/Nitrates – Used to preserve and enhance flavor in processed meats like bacon, sausage, and deli meats, these additives can cause water retention and bloating.
Sodium Phosphates – These are often found in processed and packaged foods, especially in frozen meals. High levels of sodium can cause water retention, which leads to bloating.
Polydextrose – A synthetic fiber used as a low-calorie bulking agent in many diet products, polydextrose can cause bloating and gas as it is partially fermented in the colon.
Soy Lecithin – Often found in chocolate, salad dressings, and processed foods, soy lecithin can cause bloating for those who are sensitive to soy.
Gums and Emulsifiers (Xanthan Gum, Cellulose Gum) – These are added to improve the texture and shelf life of processed foods. They can ferment in the gut, causing gas and bloating in some people.
All of these additives will be listed on the ingredients listing of products if they are present.
So, with all of these possibilities, how do you identify the cause?
Of course, you can seek out the help of a dietician who can take you through the process.
But if you are wanting to do a little research yourself there are a few things you can do to help narrow the possibilities down.
Firstly, eating as much whole and unprocessed foods as possible is always a good option. That will immediately remove/reduce the possibility of additives. And if you don’t experience bloating then you can try adding different additives back into your diet to see what causes the bloat
1. Keep a food diary to not only track what you eat but how you feel after a meal. You’ll be amazed at what a food diary can show you.
2. Check in on your eating habits.
Do you eat too fast? This can lead to swallowing of air that can cause bloat. Try chewing more and slowing down.
Do you overeat? Digestion is individual to each person, some of us struggle to digest bigger meals leading to gas and bloat.
3. How much fibre do you consume? The average adult should consume around 25g of fibre a
day. Fibre is a goldilocks situation. Too much and too little can cause bloat, you wan’t just the right amount. It is important to ensure you are consuming enough water as well to help
with the digestion of fibre.
4. How’s your stress levels? Stress & anxiety can affect your digestion system and cuase bloating as well. Working on managing stress can reduce the bloat.
Identifying the cause of your bloat can be a lengthy task and you may have more than one trigger for your bloat. But building an understanding of your body and what it doesn’t work well is always a recommended practice.
And remember a dietician or a health professional can also help you with this.
