Bloating is when your belly feels puffed up or enlarged after eating. Usually it’s caused by some of the most unsuspecting foods, although bloating may be a symptom of a serious health issues too.
If you have an occasion coming up that involves showing off your belly, these are the top foods you should avoid.
1. Black coffee
Coffee causes a negative effect of bloating due to its acidic properties. “If you have a sensitive stomach, coffee can be an irritant and cause immediate swelling,” says Cynthia Sass, author of Slim Down Now: Shed Pounds and Inches with Real Food, Real Fast. “If you add sugar or an artificial sweetener, the effect can be even worse.”
2. Cabbage, broccoli and cauliflower
Cruciferous vegetables such as cabbage, broccoli and cauliflower are great sources of vitamin C and satiating fibre, but they are known for causing bloating because of the non-digestible carbohydrates they contain. “Humans don’t possess the enzyme to break down raffinose, a complex sugar commonly found in cruciferous vegetables,” says clinical nutritionist Jennifer Cassetta, CN, MS. “So when these vegetables get to the lower intestine, they’re fermented by bacteria and produce methane, carbon dioxide and hydrogen, which leads to gas.”
3. Dairy foods
Dairy products are major culprits in intestinal distress for those who are suffering from lactose intolerance. People often assume this is a milk “allergy,” but it’s really a deficiency of an enzyme, called lactase, that breaks down the sugar in milk. “As a result, lactose, the sugar in milk, travels intact throughout your digestive system, pulling water into your gut, causing gas, bloating, and lots of discomfort,” Karen Ansel, author of Healthy in a “Hurry: Simple, Wholesome Recipes for Every Meal of the Day”.
4. Sugar-free gum and candies
Sugar-free confections, including gum and candies, can cause gas, bloat, and in some cases, diarrhoea. This is because the sugar alcohols are not completely absorbed, they hold on to a lot of water in the bowel. This leaves them to be feasted on by the bacteria in your gut, leading to increased gas production and bloating. Xylitol, a sugar alcohol has some added beneficial effects on your oral health, is generally better tolerated.
Read also: British Tea Brand Tetley Introduces Authentic Tea Flavors to Local Tea Lovers
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