Being bloated is one of those things that we try not to talk about, hoping that if we don’t mention it, maybe it will just go away. Bloating does not discriminate. The truth of the matter is that it can crop up more often than just during that time of the month and, left untreated, can make us irritable and pretty darn uncomfortable. For men, bloating could be caused by many factors.
Bloat is a buildup of gas in our abdomen, often caused by poor digestion or swallowed air. “Feeling bloated can result from an overgrowth of bacteria in the small intestine,” says celebrity nutritionist, registered dietitian, healthy cooking expert, Keri Glassman.
Well, the dreaded bloated stomach is usually caused by drinking carbonated beverages and eating beans, legumes and cruciferous vegetables like broccoli, cabbage and cauliflower. Beside this, there are also many some other foods that we eat daily which leads to bloating.
Here are some foods that can cause bloating:
Wheat
Avoid eating wheat-based foods including bread and rotis, if you are suffering from gluten sensitivity, as it can lead to indigestion and bloating.
Onions
Onions are gas-producing foods which cause bloating. Moreover, onions are not properly digested if not cooked properly making the condition worse.
Garlic
Garlic also belongs to FODMAPs, which are carbohydrates that are poorly absorbed and rapidly fermented by bacteria causing gas and bloating.
Processed foods
Avoid eating common processed foods, especially those loaded with salt as it can cause bloating due to fluid buildup in the stomach.
Milk and milk products
The intake of milk and milk products increases the risk of suffering from bloating if you are lactose intolerant. It is mainly because milk is not digested by the body which in turn leads to bloating and indigestion.
Here’s a list of foods that will help prevent bloating
YOGURT
You likely already know that the probiotics—or the good bacteria—in yogurt are good for your gut. Because the “good bacteria” keeps your digestive process efficient, it helps to eliminate bloat. Just make sure that the yogurt you eat is plain and doesn’t contain sweeteners of any kind.
PINEAPPLE
This tropical fruit contains bromelain, an enzyme that is believed to help with the digestion of protein. Supplements with bromelain are thought to treat ailments related to inflammation, which is why it’s no surprise that people tout its bloat-busting properties.
ASPARAGUS
“This veggie contains certain compounds that actually act like probiotics,” says Glassman. Plus, it’s super high in fiber, which helps your digestive system stay on track.
FENNEL AND CELERY
These vegetables act as diuretics, helping you flush out the excess water in your body that’s causing you to feel bloated. Plus, fennel seeds contain essential oils that help with the digestion of nutrients.
BANANAS
The potassium in bananas helps get rid of excess water by managing the levels of salt in your body (too much salt leads to bloating). Just remember that when eating this fruit, it should be ripe. “Ripe bananas are full of fiber and are helpful in draining the water out of your cells,” Glassman says. The fiber in the fruit also helps you stay regulated and beat constipation.
KIMCHI
Fermented foods are super high in probiotics, which are essential to healthy gut function. During the fermentation process, lactic acid, omega-3, and healthy probiotics are created, all of which help beat bloating. Kimchi is a traditional fermented side dish usually comprised of cabbage, scallion, radish, cucumber, and chili paste.
Papaya contains an enzyme that aids digestion by speeding up the breakdown of proteins. Add this to your meal to make sure everything is running smoothly and efficiently.
GINGER APAYA
As Josh Axe, DNM, DC, CNS, explains, ginger is a natural diuretic. That means it promotes increased urine production and helps you flush out excess fluids to beat water retention and bloating.
Bloating is going to happen no matter what we do but you now have some ideas to prevent it!
What are your thoughts on bloating?
