Food Causes Bloating – A bloated stomach occurs due to a buildup of gas in the stomach and intestines, so the stomach feels full, tight, and gassy. This condition can happen to anyone, including adults and children. Although often considered trivial, a bloated stomach can interfere with daily activities. You need to talk to your doctor immediately if a bloated stomach does not go away.
These Food and Drink Can Causes Bloating
A bloated stomach can be caused by many things. starting from dietary factors, lactose intolerance, and suffering from certain diseases such as celiac disease, Irritable Bowel Syndrome (IBS), acid reflux disease, and constipation.
Here are some foods and drinks that can trigger a bloated stomach, including:
1. Cabbage Group Vegetables
Broccoli, cabbage, and cauliflower are types of vegetables that can food causes bloating. The reason is that these vegetables contain raffinose, which is a sugar that must be fermented by bacteria in the intestine because it is difficult to digest. These vegetables do have many benefits, but people with gastrointestinal disorders should not consume too much of them. You can also change the way you cook vegetables by steaming them first to soften the fibers.
2. Nuts are Food that can Causes Bloating
Nuts are known as a food that causes bloating. Nuts contain a complex sugar called raffinose. Complex sugars are difficult to digest, so they will be broken down by bacteria into gas.
Especially dry beans and high-fiber beans. If consumed in large quantities, these nuts can produce excess gas. You can still eat these nuts, as long as they are in small portions and not too often. Experts recommend consuming fiber (including beans) along with enough water because fiber can absorb water.
3. Milk and its Processed Products
Not everyone can digest lactose well. This condition is called lactose intolerance, which is characterized by the body’s inability to produce the enzyme lactase. As a result, lactose will not be digested optimally and cause indigestion.
Even though they are rich in vitamin C, fiber, and antioxidants, apples can cause bloating in some people, especially those with digestive tract disorders. The reason is that apples contain high levels of fiber, as well as fructose and sorbitol (substances that cause excess gas). If you like apples, you can still eat them as long as you do it after eating or in a processed state to minimize the risk of stomach bloating.
5. Fatty Foods
Foods high in fat can also be a trigger. The reason is that fatty foods tend to take longer for the body to digest than foods that contain protein and carbohydrates. That’s why you are advised not to eat too much fatty food. High-fat foods not only trigger a bloated stomach but also increase the risk of cardiovascular disease (such as stroke, diabetes, and heart disease).
6. Sugar-free Gum
Sugar-free gum still contains sugar, namely sugar alcohol. This sugar is a form of carbohydrate that is difficult to digest. Sugar alcohol can cause bloating, especially when consumed in high amounts.
When in the digestive tract, the sugar alcohol will be fermented by bacteria, which will then release gas, which causes a bloated stomach, cramps, pain, and even diarrhea.
To avoid a bloated stomach from this type of gum, read the package and avoid ingredients that end in “-ol,” such as xylitol, mannitol, sorbitol, maltitol, and erythritol.
Like chewing gum, regular candy contains lots of sugar and alcohol, which trigger a bloated stomach. Plus, sucking on candy over and over again causes you to swallow more air. As a result, the air is trapped during digestion and the stomach becomes bloated.
Garlic belongs to the group of foods that are difficult or impossible to absorb from the digestive tract into the blood.
Due to poor absorption, this type of food absorbs water into the intestines, where it is fermented by bacteria, and causes gas to form in the intestines.
However, don’t worry, not everyone is sensitive to this type of food. Only those with IBS, or irritable bowel syndrome, should be extra careful.
9. A Large Portion of Salad
Most salads consist of gassy vegetables. These vegetables are cabbage, broccoli, cabbage, mushrooms, and onions. So, consuming large amounts of salad plus the types of vegetables that contain gas will make the stomach feel bloated.
10. Popcorn is Food that can Causes Bloating
Popcorn is food that can causes a bloating stomach. The reason is that one serving of popcorn is equivalent to 3–4 cups, or the size of 3–4 tennis balls.
Because popcorn is large and takes up a lot of space in the digestive system, it can cause temporary bloating. Even so, one serving of popcorn contains only the same amount of carbohydrates as a slice of white bread.
11. Black Coffee
Due to its acidic nature, black coffee can cause bloating, especially if you have sensitive digestion. Not only that, but the acid from coffee can also increase stomach acid production.
Black coffee is an irritant that can cause swelling quickly. Adding sugar or artificial sweeteners to black coffee can make the bloating effect worse.
12. Carbonated Drinks
Most people know that carbonated drinks can cause a bloated stomach. The sizzling effect when opening a bottle and pouring it into a glass proves that the drink contains gas, namely carbon dioxide.
So, for those of you who have problems with the stomach, you should reduce the consumption of carbonated drinks. The goal is to ensure that not a lot of gas is trapped in the digestive tract, which triggers discomfort.
Food to Overcome a Bloated Stomach
Some foods, especially those that contain gas, can trigger a bloated stomach. However, some foods can overcome a bloated stomach.
The cucumber is a type of vegetable that is rich in quercetin, an active substance that is an antioxidant and functions to deflate a full and swollen stomach. Cucumber also contains silica, caffeic acid, and vitamin C, which prevent fluid retention in the body.
Celery can control excess gas in the digestive tract, including cleansing the body of various toxins and harmful substances. Celery can prevent the accumulation of food and fluids in the body that makes the stomach full.
This potassium-rich fruit can help fight the side effects of excess consumption of salty foods. This is because potassium neutralizes sodium levels in the body and prevents fluid retention. Bananas also contain soluble fiber, which can smooth the digestive tract so that food in the stomach breaks down more quickly.
In addition to potassium, watermelon is a diuretic that triggers the kidneys to excrete urine. This can help a bloated stomach flatten due to excess gas or fluid.
Papaya contains the enzyme papain, which helps break down proteins in the digestive tract. In addition, papaya is also rich in fiber and anti-inflammatory substances to speed up the process of relieving a full stomach.
6. Turmeric and Ginger
Turmeric can calm the digestive system. You do this by expelling the gas that accumulates in the body. Likewise, ginger contains a protease called zingibain, which is effective against excess gas in the stomach.
Yogurt is rich in probiotics, aka good bacteria, which can help relieve a bloated stomach.
Those are foods that you can consume when you have a bloated stomach. If you have bloated stomach symptoms, consult a specialist right away. The reason is, a bloated stomach accompanied by other physical symptoms can indicate a more serious disease.