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Can you get a bloating stomach from food?

In a word, ‘yes.’ Eating a big meal can undoubtedly affect our stomach, and we often feel bloated and uncomfortable after overindulging. A bloated belly, however, has just as much to do with the type of food we put into our bodies as it does with the amount. Of course, the quantity we consume plays a big part in our digestive health. Still, we can get a bloating stomach from food and other dietary factors, particularly if we’re intolerant to certain ingredients. One solution to this would be to incorporate a supplement into your diet which is known to reduce bloating, and you can read these Morning Complete reviews to learn more about a popular product. It’s still important to eat the right foods however, so here we’ll have a look at the foods that can cause bloating and what you can try instead:

Beans 

Beans are high in protein, carbohydrates, fibre, vitamins, and minerals. The downside is that most beans contain a specific sugar which belongs to a group of carbs called FODMAPs. These can be fermented by gut bacteria and produce excess gas, which can cause bloating and cramping, particularly if you have a digestive condition such as IBS. If you’ve noticed feeling uncomfortable after eating beans, soaking them is an excellent way to reduce the FODMAPS and make your portion size smaller. 

Fizzy drinks

Most of us love the odd fizzy drink, and they’re often a popular alternative to alcohol. But the carbon dioxide (gas) they contain can mean we swallow large amounts of air when we drink them. This can get trapped in the stomach, leading to bloating, swelling and discomfort. Instead of carbonated drinks, plain water is always a healthier alternative, but flavoured still water and fruit teas are also good options if you’re prone to fizzy stuff.

Wheat

Many people opt for a wheat-free diet because it contains a protein called gluten. However, suppose you have a gluten intolerance, and you’ve found this out via a food intolerance test. In that case, your body will have difficulty digesting products that contain this protein, and you’ll experience bloating and stomach pains (or more severe reactions if you have coeliac disease). Despite being found in a wide range of foods such as bread, pasta and biscuits, many gluten-free products such as gluten free flour are available in shops, while almond and coconut flour can be used as an alternative when baking. Suppose you regularly experience bloating or other digestive symptoms after eating gluten-free foods. In that case, an intolerance test will help you determine whether you need to make any long-term changes to your diet. 

Dairy products

Lactose is the sugar found in milk and other dairy products. If your body doesn’t have enough of an enzyme called lactase, undigested lactose gets broken down by bacteria in the large intestine, which can cause discomfort and symptoms such as bloating and stomach cramps. This is known as lactose intolerance and affects approximately 65% of the world’s population. An intolerance test will help you determine whether you are lactose intolerant and need to include dairy alternatives in your diet, such as soya, almond or oat milk.

Cruciferous veg

The cruciferous veg family includes broccoli, cauliflower, cabbage, and sprouts. They contain vitamins C and K, iron, potassium and fibre, which are great for a health boost. The downside is that they have FODMAPs, so they can commonly cause bloating and excess gas. Cooking them (as opposed to eating them raw) can make them easier to digest, while spinach, cucumber and lettuce are all healthy alternatives worth trying. If you’re a big fan of cruciferous veg, reducing your portion size may also help reduce bloating so you can still include them in your meals. 

Could it be a food intolerance?

Although sensitivities to gluten and lactose are pretty standard, you can be intolerant to any ingredient your body has difficulty digesting. If you’ve noticed a pattern between what you eat and the symptoms you’ve experienced afterwards, you can try eliminating them from your diet to see if it makes a difference. 

Taking a food intolerance test will also provide you with a complete set of results detailing the items that your body is sensitive to. This will help you make necessary dietary changes to improve your well-being and reduce any unpleasant symptoms you regularly suffer from. 

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