Health expert Dr James O’Donovan has identified a dozen food and drink items that may be causing bloating, a condition described by the NHS as a feeling of fullness and discomfort in the stomach. In a video posted on his YouTube channel, Dr O’Donovan pointed out that foods such as garlic, onions, apples, among others, could be culprits behind this sensation.

He explained that diet plays a significant role in contributing to bloating, commenting, “Picture this, the last meal you ate is sitting deep inside of your belly right now, churning and breaking down into a soup of acid and enzymes.”

The director of research at Community Health Impact Coalition further elaborated, stating: “This is your body’s natural digestive process, and when it’s working normally, it should move things along pretty efficiently. However, some food can linger on longer than it should in your digestive tract.”

He continued: “Foods that sit begin to decompose and ferment, and this is going to cause that bloated feeling, which is where gas is building up from the decomposing and fermenting food inside your stomach and bowels, and begins to produce that bloated feeling.”

Dr O’Donovan then listed beans as one of the 12 food and drink items likely to contribute to the issue of bloating, reports the Liverpool Echo.

1. Beans

Dr O’Donovan has highlighted that numerous fibre-rich beans, despite being packed with carbohydrates and sugars known as oligosaccharides, can cause digestive issues. “Now these sugars don’t digest gently,” he cautioned, suggesting a pre-meal soaking method to mitigate the effects.

“Ultimately, that process leads to fermentation and plenty of gas. Still, beans are good for you because they contain lots of fibre. So you could try soaking beans in water ahead of meal times. This might help reduce some of the effects of oligosaccharides and make the beans easier to digest.”

2. Lentils

When it comes to lentils, another legume family member, the doctor notes they may also lead to bloating. He advises, “Again, soaking lentils can work wonders.”

He also points out, “It’s important to mention that lentils come in a variety of colours. Lighter lentils tend to have less fibre than their darker counterparts, which does make them easier to digest.”

3. Dairy

Addressing dairy, Dr O’Donovan explains: “The third food item is more of a food group than an individual food. And this is dairy.”

He reveals an astonishing fact: “Amazingly it’s been suggested that three out of four people eventually lose the ability to digest lactose – this is the main carbohydrate in dairy.”

4. Carbonated drinks

Lastly, the health expert warns about carbonated drinks, stating that after consumption, “all of the bubbles have nowhere to go,” leading to increased feelings of fullness and bloating.

The expert warned: “They’re also really bad for your teeth and excessive consumption puts you at risk of long-term conditions like type 2 diabetes. Instead, try to add a few glasses of water to your daily routine.”

5. Wheat, rye and barley

When it comes to wheat, rye, and barley, despite being rich in fibre, they contain a lot of insoluble fibre which doesn’t break down well during digestion. The doctor noted: “Gluten protein in wheat, rye and barley can also lead to digestive issues and bloating, particularly if you have Coeliac disease.”

Coeliac disease is an autoimmune condition where the immune system attacks its own tissues upon gluten ingestion, leading to damage in the gut (small intestine) and hindering nutrient absorption.

Symptoms can include diarrhoea, abdominal pain and bloating. If you think you might have Coeliac disease, it’s important to consult with your GP.

6. Cruciferous vegetables

As for cruciferous vegetables such as broccoli, cauliflower, kale, and sprouts, while they are packed with vitamins and part of the cabbage family, they can be hard to digest. “Raw vegetables like these are tougher to digest,” said the nutritionist, “So cooking them can limit bloating. You may also want to try different veg like cucumbers, spinach and asparagus as alternatives.”

7. Onions

Dr O’Donovan has highlighted that onions, which contain a soluble fibre known as fructan, can cause digestive issues for those who are sensitive to them. He suggests: “Raw onions create more issues than cooked ones,” and recommends using onion powder as an alternative in cooking.

8. Garlic

Garlic also contains fructan, which can be a “primary source of trouble.”

However, cooking garlic can reduce its bloating effects while still providing health benefits. Apples and pears, despite their sweetness, can complicate digestion due to their high fructose content, leading to bloating.

9. Apples and pears

The doctor warns: “Apples and pears can also be hard to process if you eat the skin.”

10. Artificial sweeteners

Artificial sweeteners should be avoided, with natural alternatives like honey being preferred.

11. Fatty foods

Fatty foods such as beef, pork and fried items can take time to break down in the stomach, causing a prolonged feeling of fullness.

12. Beer

Beer, being carbonated and made from hard-to-digest grains like wheat and barley, can also lead to bloating. Dr O’Donovan’s top tip to avoid bloating is to chew more.

A health expert has emphasised the significance of not only what you eat but also how and how much you consume when it comes to bloating. The doctor advises, “Smaller bits of food are easier to digest than larger chunks, making it less likely your dinner is going to hang around too long in your gut.”

He also recommends staying hydrated as drinking fluids like water “can help things move along in your GI tract”.

Additionally, being mindful of dietary changes is crucial since sudden shifts in diet can cause digestive issues, which might explain bloating during travel, according to the doctor.

The medical professional underlines the importance of consulting a doctor if:

– You’ve been feeling bloated for 3 weeks or more.

– You experience bloating regularly (more than 12 times a month).

– Dietary changes have not alleviated the bloating.

– There’s a swelling or lump in your tummy.

– Bloating is accompanied by sickness, diarrhoea, constipation, weight loss, or blood in your stool.

– Bloating severely impacts your ability to move or carry out daily activities.