Many people report feeling bloated on a regular basis, between 10% and 25% to be exact, and while on an average day, this might not be something to worry about, on a date you will want to make sure you woo your potential partner without being distracted.
To help with this as many people get ready for a Valentine's Day first date this evening, experts at UK Therapy Rooms collaborated with Gastroenterology Dietician Cristian Costas (City Dietitians) to reveal the foods you should be avoiding and how to combat bloating.
Which foods can commonly cause bloating?
According to Cristian, “Fried foods, highly processed foods or high-fat foods can all contribute to bloating. Some people may also feel bloated after eating foods like chickpeas, lentils and beans as they can be more gas-producing. Some may be surprised to hear that chewing gum can contribute to bloating due to some of the sweeteners it contains.
"Some people may also feel bloated after eating foods like onions, garlic and apples amongst other fruits and vegetables because they have some highly fermentable carbohydrates that can contribute to bloating. Some of these highly fermentable carbohydrates can also be found in wheat and dairy products.
“However, it's key to remember that people can react to different foods, and it is important to rule out medical causes for symptoms and get advice from a dietitian before cutting foods out of the diet.”
Which drinks can commonly cause bloating?
Dietitian Cristian explained that “Alcohol, caffeinated drinks and fizzy or sugary drinks can all contribute to bloating. Furthermore, drinking with a straw can at times contribute to bloating too, as more air is swallowed when this is done.
"Fruit juices may also contribute to bloating due to having a high proportion of fruit sugars that can enter our digestive system at one time.”
Are there any foods which can aid with bloating, or prevent it?
“I would advise people to take their time with chewing food, as eating quickly can result in swallowing more air. I would also encourage people to not overdo it with portions of food, as filling the stomach up too much can contribute to feeling bloated.
“Increasing foods with higher amounts of fibre gradually can also help to reduce bloating, mainly by improving gut transit. You can try gradually adding more seeds into your diet (like linseeds, chia seeds, pumpkin seeds, etc) as well as nuts, whole grain sources of fibre and more fruits and vegetables with the skin on them. Oats can also be beneficial.”
Are there any drinks which can aid with bloating, or prevent it?
Cristian said: “I would say that keeping well hydrated can really help too as this can help prevent constipation and help fibre work better within our gut once it is increased in the diet. People can also make some smoothies with some sources of fibre mentioned above to help gut transit.”
What are the signs you should be concerned by bloating, and what could it indicate?
Cristian said that when it comes to the more serious causes of bloating there are some things you can do to stop the pain: “Bloating will not always be caused by food and sometimes even if it’s caused by food, it is worth investigating things further to see if there is a medical condition contributing to the problem.
“If your bloating is regular and persists for more than three weeks it is worth getting it checked with a doctor, especially if it’s accompanied by other digestive symptoms.
“Some common causes of bloating can be constipation, food intolerances and irritable bowel syndrome. However, bloating can also be caused by other medical conditions like coeliac disease, which is an autoimmune condition where gluten can induce digestive symptoms and cause gut damage.
“To test for it with accuracy it is important that gluten is not removed from the diet prior to testing. This is why it is important to seek advice from a doctor and/or dietitian with regards to your symptoms before making changes to your diet.”
READ NEXT:
- 'I bought Regency rifles of Hutches for €30k' - IRA man who did time for having AK-47s breaks silence
- RTE's Upfront with Katie Hannon viewers all say the same thing after 'frustrating' eviction ban debate
- 'Shocking' Beast from the East weather repeat may impact Government plans for more cost of living supports
- Muireann O'Connell dubbed a 'diva' as Ireland AM co-hosts outline specific tea demand
- Irish pub with cheeky sign wants to 'bring back the art of chat up lines' this Valentine's Day
Get breaking news to your inbox by signing up to our newsletter
