Dr James O’Donovan, Director of Research at Community Health Impact Coalition, has shared the 12 food and drink items that might be contributing to your bloating
A health expert has identified twelve food and drink items that could potentially lead to bloating. Bloating, as defined by the NHS, is a condition where your stomach feels full and uncomfortable.
It’s a common issue, but there are ways to alleviate it. Dr James O’Donovan, Director of Research at Community Health Impact Coalition, suggests that foods such as garlic, onions, apples and more could be causing this discomfort.
In a video on his YouTube channel, he also discussed how your diet might be contributing to this symptom. The primary cause of bloating is an excess of gas in your gut, which can be triggered by certain foods and drinks, as explained by Dr O’Donovan, reports the Liverpool Echo.
He said: “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.
“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.
“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.”
Here are Dr O’Donovan’s 12 food and drink items that might be contributing to bloating:
1. Beans
Dr O’Donovan has highlighted that numerous fibre-rich beans are loaded with carbohydrates and sugars known as oligosaccharides, which can be tough on digestion. “Now these sugars don’t digest gently,” he cautioned.
He further advised: “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
Lentils, much like beans, are legumes and may cause bloating, according to the doctor. “Again, soaking lentils can work wonders.”
He also noted the difference in fibre content based on colour: “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
When it comes to dairy, Dr O’Donovan pointed out that it’s more of a food group than an individual item. “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
Carbonated drinks can lead to a feeling of fullness and bloating. After consuming fizzy drinks, “all of the bubbles have nowhere to go”, leading to discomfort, the health expert explained.
The expert cautioned: “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
Fibre-packed wheat, rye, and barley might seem great for your diet, but they’re loaded with a type of fibre that doesn’t play well with digestion. The doctor issued a warning: “Gluten protein in wheat, rye and barley can also lead to digestive issues and bloating, particularly if you have Coeliac disease.”
This serious condition prompts your body’s defence system to attack itself upon gluten ingestion, damaging the gut’s lining and hampering nutrient absorption, leading to symptoms like diarrhoea, stomach pains, and bloating.
Concerns about these symptoms should be addressed with your GP.
6. Cruciferous vegetables
Turning the spotlight on cruciferous vegetables, grouped under the cabbage family banner including broccoli, cauliflower, kale, and sprouts, they deliver a vitamin punch but often monologue rough treatments of bellies. Cooking these veggies can become a game-changer for digestion, suggested the nutritionist: “Raw vegetables like these are tougher to digest.”
“So cooking them can limit bloating. You may also want to try different veg like cucumbers, spinach and asparagus as alternatives.”
7. Onions
Peeling back another layer of the dietary advice onion, it becomes clear that while these foods are nutritious, they require fine-tuning to suit individual health needs.
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 lead to bloating due to the sugars or fructose they contain.
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 digest, leading to prolonged feelings of fullness.
12. Beer
Beer, made from hard-to-digest grains like wheat and barley, can also cause bloating. Dr O’Donovan’s advice to avoid bloating includes chewing more thoroughly.
In addition to monitoring your diet, the doctor highlighted the significance of being mindful of your eating habits and portion sizes, as both can contribute to bloating. He elaborated: “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.”
Stay hydrated, increasing fluid intake, such as water, “can help things move along in your GI tract”.
Be aware of dietary changes: “Your body adjusts to what you eat to a certain extent, but if you suddenly start eating different foods your digestive system may struggle to handle the change, and this explains why you might feel bloated whilst you’re travelling,” the doctor explained.
When to consult a doctor?
The health expert emphasized that you should visit your doctor if:
– You’ve experienced bloating for 3 weeks or more
– You frequently feel bloated (more than 12 times a month)
– You’ve attempted dietary changes but continue to feel bloated
– You have a swelling or lump in your abdomen
– You experience bloating accompanied by vomiting, diarrhoea, constipation, weight loss, or blood in your stool
– You find it challenging to move or perform daily activities due to bloating.
