13 October 2023 , 13:04
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We're all familiar with that feeling of when your tummy feels bigger than usual, there's tell-tale pain or discomfort and a fair bit of rumbling noises going on down below, too.
Bloating is a condition where your belly feels full and tight, and it's often due to gas. You might think this only happens when you've been overloading on carbs or junk food, but certain healthy foods could be causing the problem too according to the fitness experts at Goal Plans powered by MuscleFood.com.
Most foods that cause bloating are considered to have high 'FODMAP levels' which can cause digestive issues for some people. These FODMAPs refer to a chain of carbohydrates, which are like sugars, that can be difficult for some people to break down.
Those who suffer from food intolerances, IBS and other digestive issues may not have enough enzymes to break down these carbohydrates properly. The lack of proper digestion means food sometimes reaches the gut in the same way they were eaten, this can also draw water to the gut which can produce tummy cramps and gas, making us feel bloated and uncomfortable.
Personal trainer Jess Suthard from Goal Plans powered by MuscleFood said: “It’s really important to listen to our bodies and what they’re trying to tell us when we consume foods. If you find you feel bloated after certain meals you’ll want to start identifying what it is that could be making you feel that way.
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“For most people, foods with high FODMAP levels are what leads to this uncomfortable feeling along with tummy cramps. Foods with high FODMAP levels are often foods that we think are healthy for us, and while they do provide many benefits, they could be troublesome for those with sensitive tummies and digestive problems such as IBS.”
Surprising foods that can make you feel bloated
Apples
Apples are high in a natural sugar known as fructose which some people may have a hard time digesting. As your body breaks this down it could make you feel gassy and bloated. The skin on apples is also incredibly high in fibre and while this is beneficial, too much fibre can lead to gas and bloating as your body tries to digest it, especially if you’re not used to it.
Onions
This vegetable contains sulphur compounds and fructans, both of which can be difficult for the body to digest naturally. When onions reach the gut, they ferment and cause gas and bloating. Cooking onions can break down some of these compounds and may make them easier to digest. Raw onions in salads, sandwiches and burgers are more likely to cause discomfort.
Wheat
Wheat contains gluten which can cause digestive problems for many people especially those with Coeliac disease. If you find yourself feeling bloated and uncomfortable after consuming foods like breads, pasta and baked goods then you may be intolerant to gluten.
Lentils
Foods like lentils and beans are high in fibre and those with sensitive stomachs may find their body is unable to break it all down. Too much fibre can also lead to constipation.
Fruit juices
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Fruit juices are actually low in FODMAP levels but their high levels of sugar and acidity paired with their low levels of fibre make them harder to digest. Juices made from fruits with natural sugars such as apples and grapes can be the hardest to digest. Better alternatives include orange juice and pineapple juice.