Do you wake up in the morning feeling heavy, as if you have put on weight, though you ate less night?
It’s not about eating less. It’s about eating right. There are certain foods that cause bloating, making you feel heavy and uncomfortable.
While bloating after eating is not unusual, it can cause your belly to feel swollen and uncomfortable, which may be accompanied by flatulence or burping. Bloating occurs in the abdominal area. It happens when large amounts of air or gas build up in your gastrointestinal tract.
There can be different reasons for experiencing bloating
- If your diet high in sodium, and causes water retention.
- If you have food intolerance.
- If you have allergies to certain food.
- If you have a sensitivity to certain foods that cause bloating.
- If you’ve increased the fiber in your diet.
Due any of the above reasons, if you are feeling bloated, then it’s time to look for the type of foods you are taking.
Foods that cause bloating
Let’s take a look at what are the foods that cause bloating, and should be strictly avoided during the night.
1. The cruciferous vegetables
The cruciferous vegetable family includes broccoli, cauliflower, cabbage, kale, Brussels, sprouts, etc.
- Though these are very healthy and contain many essential nutrients like fiber, vitamin C, vitamin K, iron, and potassium, they may cause you bloating.
- These vegetables contain raffinose — a sugar that remains undigested until bacteria in the gut ferment it, which produces gas and, in turn, makes you bloat.
- You don’t have to shun eating those nutritious fiber-rich veggies. Instead, cooking these vegetables can soften the fiber and make it easily digestible.
- Also, include these “Super Foods” in your diet to add more nutrition to your food.
If you still don’t see a change, then there are many possible alternatives too. Consequently, you can switch to spinach, cucumbers, lettuce, sweet potatoes, and zucchini which are equally nutritious and fiber-rich.
2. Onions and Garlics
Onions are very popular in cooked meals and salads. Onions are considered as an important ingredient for various cuisines.
- However, even though they’re usually eaten in small quantities, onions are one of the main dietary sources of fructans. Fructans are soluble fibers that can cause you bloating and indigestion problems.
- Even in small quantities, onions and garlic can cause bloating and other digestive issues.
- Some people may be allergic to garlic or onions, which may further increase the likelihood of bloating, belching, and gastric issues.
- Consequently, you can substitute onions by other alternatives like celery, collard greens, leeks, and fennel.
3. Lentils and beans
Lentils and beans are very rich in proteins, carbohydrates, vitamins, minerals, and fibers.
- However, though highly nutritious both lentils and beans contain oligosaccharides, a class of indigestible sugars that our body finds it difficult to break down. This can cause bloating and gastric problems.
- As lentils are nutrient-rich, it should be a part of a balanced diet. Try eating small amounts each day to gradually build up good gut bacteria and reduce gas.
- Alternatively, you can combine legumes with easily digestible whole grains, like rice or quinoa. Gradually your body will get used to it.
- Soaking lentils before cooking can make them easy on your digestive system and are less likely to create discomfort and flatulence.
4. Carbonated drinks
Carbonated beverages are another very common cause of bloating.
- You should avoid these drinks as it contains high amounts of carbon dioxide, a gas.
- When you drink one of these carbonated beverages, you end up swallowing large amounts of this gas.
- The swallowed gas gets trapped in the digestive system, which can cause you discomfort and bloating.
- Overconsumption of carbonated beverages can also cause serious health issues like diabetes and obesity due to high sugar content and calories in it.
- You can opt for other healthy alternatives like hot and tea, coffee, fruit and vegetable juices, buttermilk, coconut water, fresh lime juice, and green tea.
- And the best option according to me is to go with plain water. Keep yourself hydrated by consuming water at regular intervals and see how it will help you increase your body’s metabolism. What do you say?
Food grains like wheat contain a protein called gluten, which may cause bloating, gas, stomach pain to you.
- Though wheat contains gluten, it is consumed widely as an important ingredient in breads, pastas, pizzas, tortillas and many other baked foods like cakes, biscuits and waffles.
- Not everybody might be gluten intolerant, but if you are gluten sensitive, wheat can cause major digestive problems.
- You can substitute wheat in your diet by any of the following:
- pure oats
- almond and coconut flours
6. Dairy products
Dairy products are an excellent source of protein and calcium.
- A dairy product like milk, cheese, cream cheese, yogurt, and butter are also an excellent source of energy-giving nutrient which should be included in one’s diet.
- However, many people cannot break down lactose, the sugar found in milk. This condition is known as lactose intolerance.
- If you’re lactose intolerant, the dairy products can cause you major digestive problems like bloating, cramping, gas, and diarrhea.
- In such a situation, you should opt for lactose-free milk products or other alternatives like coconut, almond, soy, or rice milk.
Alcoholic beverages are inflammatory and excess consumption of it can cause severe damage to your gastrointestinal lining.
- Particularly Beer is likely to irritate your gut as it contains fermentable carbohydrates like wheat, barley, rice, maize. It also contains yeast, which feeds on harmful bacteria in the gut. It contains both carbon dioxide gas and fermentable carbs, two well-known causes of bloating.
- You must have heard the term “beer belly”. It not only refers to the increased belly fat, but also to the bloating caused by drinking beer.
- Large amounts of alcohol can make the digestion process slow, which can make you feel heavy and bloated. It can also lead to water retention in your body, which will make you feel puffier.
- To keep bloat at bay, it is suggested to consume alcohol in moderate quantity. Make sure you also drink enough water to stay hydrated as a dehydrated body will retain more water than a hydrated one.
- Water is always the best beverage and healthiest of all for your body. However, if you are looking for alcoholic alternatives then opting wines and spirits may cause less bloating than beer.
So, if you don’t want to look puffy and want to fit into your favorite dress perfectly the next day, then keep these foods at bay. If you cannot forgo these foods completely, stick to its consumption to the minimal. Give your day a healthy start!
Krishna is a Management graduate in Human Resource. She is an avid reader, knowledge seeker, and an adoring mother of two lovely kids.