Do You Suffer From Bloating After Eating? Here Are 8 Foods To Avoid, With Less Filling Alternatives

You experience a bloating feeling due to your stomach swelling after eating. It is a relatively common occurrence and can be brought on by overeating, digestive issues, or gas buildup.

Although bloating can be caused by other things and can be a medical condition symptom, it’s usually the result of a dietary condition. Therefore, here are eight foods that can cause bloating and less bloating alternatives. Beware! Number 6 could have you in tears!

Beans

Beans are high in protein, healthy carbohydrates, fiber, and vitamins. However, they also contain plenty of alpha-galactosides. These short-chain carbohydrates avoid digestion and end up fermenting in the colon.

The gas produced by this fermentation causes gas, diarrhea, cramps, and, of course, bloating. An excellent way to get around such fermentation and avoid bloating and other symptoms is to soak your beans before cooking. Alternative foods to beans include grain, meat, and quinoa.

Fizzy Drinks

Bubbles might put the fizz into carbonated drinks, but they can also fill your stomach with gas. Moreover, the bubbles in the drink cause you to bloat; as you swallow, you take in more air.

The gas you take in through fizzy drinks gets trapped in your stomach, causing bloating and discomfort. Perhaps, try drinking still water, tea, coffee, or other non-carbonated beverages.

Wheat

Its gluten content has led wheat to become a relatively controversial food in recent years. However, despite many people’s intolerance to gluten protein, wheat remains a popular food.

One of the side effects of gluten intolerance is bloating. To reduce the risk of bloating or other irritable side effects, you can choose alternatives to wheat. These include almond flour, buckwheat, coconut flour, quinoa, or pure oats.

Cruciferous Vegetables

The cruciferous vegetable family includes broccoli, brussels sprouts, cabbage, and cauliflower. Although these vegetables have plenty of healthy nutrients such as fiber, iron, potassium, and vitamins C and K, they can also cause bloating.

The good news is that cooking cruciferous vegetables before consumption will make them easier to digest and reduce the risk of bloating. Alternatively, you can replace these foods with cucumbers, lettuce, sweet potatoes, spinach, or zucchini.

Barley

Barley is a popular, highly nutritious cereal grain. It is packed with vitamins and minerals such as manganese, molybdenum, and selenium.

However, due to its high fiber content, consuming barley can lead to you experiencing bloating of the stomach. Additionally, barley can present issues for you if you have gluten intolerance because of its gluten content. Try replacing barley with brown rice, buckwheat, oats, or quinoa.

Onions

Onions are a regular feature in most kitchens. Their unique and powerful taste is used in a wide range of dishes, both cooked and raw.

You may well have experienced a tear in your eye as you slice your onions. However, you might not be aware that the soluble fibers in onions can cause bloating. If they cause this issue for you, try using spices or fresh herbs instead.

Rye

Rye is a nutritious, wheat-related cereal grain. It is an excellent source of copper, fiber, phosphorus, manganese, and vitamin B.

Its high fiber content means that rye can lead to bloating for some people. Additionally, the gluten within rye can cause discomfort for those with an intolerance. Alternatives to rye include brown rice, buckwheat, oats, or quinoa.

Dairy Foods

Dairy foods are a staple part of many people’s diets and provide an excellent source of calcium and protein. Popular dairy foods include milk, butter, cheese, yogurt, and others.

Despite their popularity in Western fridges, around three-quarters of the world’s population have lactose intolerance, meaning they cannot process the sugar in dairy foods.

For people with lactose intolerance, significant digestive issues, including bloating, are the result. Using smaller quantities of cream, butter, or yogurt can help with this condition. Alternatively, use almond, coconut, rice, or soy kinds of milk.

Conclusion

Although it can be caused by other things, bloating generally occurs due to diet. Regardless of the cause, bloating can cause considerable discomfort.

Slight changes to your diet can relieve bloating. Hopefully, this article will help you identify what might cause your bloating and give you an idea of some alternatives.

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