Foods that make you feel bloated

To a certain extent, a bloated belly post-meal is normal. Still, we know that may not comfort you when you have to squeeze your inflated tummy into a figure-hugging party dress. Don’t despair - there are ways to lessen the swell.

If you’re persistently finding discomfort or gas after eating, it’s a good idea to get checked out by a GP. Bloating can be a sign of conditions such as coeliac disease, Crohn’s disease or irritable bowel syndrome (IBS).

For most people though, staying bloat-free is a case of finding foods that make you feel bloated in the first place. They can differ from person to person, but here are the most common culprits…

1 - Fizzy drinks

Carbonated beverages are some of the worst foods that make you feel bloated. Those bubbles (even the ones in sparkling water) are gas, which can stay inside your stomach and make you feel like you’ve been filled up with a bicycle pump. Even when you’re skipping the sugar and going for ‘diet’ drinks, the artificial replacements such as sucralose and aspartame can disrupt your gut, as your GI tract finds it hard to break these down.

2 - Mushrooms

Mushrooms contain a type of sugar called raffinose. Once raffinose reaches the colon, it’s digested by bacteria and fermented, producing gases such as carbon dioxide, hydrogen and methane. And it’s then that you can say hello to that pesky puffy tummy.

3 - Beans

Beans are brilliant. They’re full of fibre, protein, vitamins and minerals. However, they also contain oligosaccharides - types of sugars that the body finds tricky to break down. Try soaking beans before cooking them to reduce swelling, or try mung and adzuki beans, which are a little easier on the digestive system.

4 - Onions & garlic

As well as being two of the most flavoursome ingredients, these are also two of the most common foods that make you feel bloated. The world can be so cruel. Onions and garlic both high in fructans, which ferment in the small intestine. This causes bloating, gas, constipation and diarrhea, especially for people with IBS. A low-FODMAP diet (which cuts out onions and garlic) has been proven to reduce these symptoms by cutting out highly fermentable carbs.

5 - Cruciferous vegetables

Cauliflower, broccoli, cabbage and Brussels sprouts are also packed with the difficult-to-digest sugar called raffinose. Bloat-free alternatives include spinach, courgette, asparagus, carrots and celery.

6 - Dairy

This is a common culinary culprit of bloating - and it makes sense. Dairy is inarguably good for us, but it can also make life miserable for those unknowingly suffering from lactose intolerance. Some people cannot produce enough of an enzyme called lactase, which breaks down the sugar in milk. The sugar then winds its way down your digestive tract, pulling water into your gut and producing that puffy stomach. If you do cut back your dairy intake, make sure you get your calcium from other sources such as broccoli, kale and almonds.

Holmes Place is not your ordinary fitness club. If you’re struggling with your diet, our nutritionists can help develop an easy-to-follow plan for you. Beat the bloat with a diet that works for you and balance the energy you need to feel well in every area of your life. Find a club near you and let us help you keep the wheels of wellness turning.