When it comes to our bodies, we often think that we need to avoid junk food to keep our stomachs from bloating.
And whilst this is the case, there's food that people tend to class as healthy and therefore they think that it can't possibly cause any issues when in fact, they can.
Because of this, people are now being urged to avoid these unsuspecting everyday food items that may cause their stomach issues.
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Bloating, which is what happens when your stomach swells and can cause discomfort and pain, can be caused when particular foods take slightly longer to digest than others. This can cause a prolonged build up of gas, leading to a rounded appearance of the stomach.
Experts state that even balanced, organic diets can cause bloating and poor gut health, but simple changes can remedy irritation and discomfort. Making smarter food choices taking extra time to chew food, staying hydrated and being aware of individual food intake limits, can help reduce the chances of being bloated.
Now fitness experts at BreakingMuscle have warned people to stay clear of certain foods in a bid to avoid bloating and stomach discomfort.
A spokesperson for BreakingMuscle explained: “There is a common perception that only highly processed foods can cause stomach irritation, bloating and poor gut health, but that is wrong. Sugars, lactose and gluten are present in many food items and they can often be unkind to our insides, even if they’re coming from natural sources.
“Beans are a great example of this and they are famous for flatulence for a reason. They contain sugars called oligosaccharides, which can make it all the way to the large intestine undigested. Once it gets there, the fermentation process releases gas which can cause stomach irritation and wind.
“For most of us, the simple way of finding out if certain foods don’t sit well is purely through trial and error. Removing and replacing certain things from your eating pattern will help build a comfortable diet. It’s important to bear in mind that everyone is different and what works for someone else may not work for you.
“Taking more time to chew, staying hydrated, and being mindful of food intake limits, can all be factors that can reduce bloating too.”
So what foods should you avoid. Here's what you should know.
Top ten foods to avoid in order to stop bloating
Garlic
Asparagus is one of the many cruciferous vegetables which can lead to undesirable digestive symptoms. The high fibre content can cause gas to be produced during the fermentation process.
Blackberries
This fruit can take longer to digest than others as they are high in polyols (sugar alcohols) which can be difficult to break down in the body.
Coffee
Coffee contains caffeine which can irritate the gut and lead to bloating. Also, some of the acids in coffee are known to upset sensitive stomachs.
Watermelon
Watermelon is packed with fructose, which is a naturally occurring sugar that can cause bloating when consumed in large amounts.
Potatoes
The starch content in potatoes makes them a high gas-producing carbohydrate. Try swapping potatoes for rice as rice is the only carbohydrate that does not cause gas.
Onions
Fructans are soluble fibres that are found in onions and can cause digestive issues. Red onions have high levels of these fibres, so switching to a white onion may help.
Beans
These legumes contain sugars called oligosaccharides, which although may be naturally occurring, our bodies can find difficult to break down.
Soy sauce
Gluten is a major ingredient in soy sauce and this can cause inflammation throughout the body. Many people may actually have an intolerance to gluten without actually knowing it.
Eggs
Some people may find that eggs will upset their stomach and sensitivity to them can cause gas and bloating. The sulphur in eggs is also the culprit for the foul smell produced when releasing wind.
Cucumber
Cucumbers are high in a chemical compound called cucurbitacin which can cause gas production in the body.
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