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What Are Foods That Cause Bloating and How to Avoid Them?

After a meal, people may experience bloating due to excessive gas. The reasons of bloating may vary from a serious medical condition to, most commonly, a defect in the diet. The following are examples of foods that usually cause bloating and recommendations on how to replace them.

5. Wheat

For some people, gluten in wheat causes a lot of problems in digestion that includes bloating. Even though wheat is involved in nearly all baked foods, there are gluten-free alternatives such as buckwheat, oats, quinoa, coconut flour and almond flour.

4. Beans

Beans hold a highly nutritional value full of proteins, fibers and healthy carbs. However, beans also contain a type of sugar that’s fermented by gut bacteria and gas is the byproduct. This is not a problem for normal people but individuals who suffer from irritable bowel syndrome experience bloating and uneasiness. To minimize the effect, soak the beans in water and switch to more digestible beans such as black beans and pinto beans. Besides, you can substitute beans with grains or meat.

3. Dairy Products

Dairy products like milk are a great source of calcium and proteins. Yet, a great number of people suffer from lactate intolerance. Their inability to digest lactate in milk causes them many digestive problems like bloating. Other dairy products like butter and cream can be more tolerated. Soy, almond, rice and coconut milk are also great lactose-free alternatives.

2. Barley

Barley is a cereal grain high in fibers. The high fiber content may cause discomfort and bloating. Furthermore, barley contains gluten that some people are intolerant to. Barley can be replaced with refined barley or other grains like oats.

1. Carbonated Drinks

Carbonated products contain massive amounts of carbon dioxide gas.
When you drink up a carbonated drink, you trap the gases inside your digestive system causing cramps and soreness. Instead, drink plain or fruit-flavored water. Tea and coffee are other healthy options.

Foods That Cause Bloating and How to Avoid Them

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