Limit foods that trigger bloating
Many people report feeling bloated after consuming particular foods that are high in non - digestible or poorly digestible compounds. In addition to sugar alcohols and the sugars raffinose and fructose, these substances also comprise soluble and insoluble fiber. When you consume foods containing these ingredients, the undigested fiber and sugars end up in the large intestine where bacteria ferment them, causing more gas.
The following particular foods can result in bloating:
- Vegetables: broccoli, cauliflower, Brussels sprouts, and cabbage
- Fruit: prunes, apples, pears, and peaches
- Whole grains: wheat, oats, wheat germ, and wheat bran
- Legumes: beans, lentils, peas, and baked beans
- Sugar alcohols and artificial sweeteners: xylitol, sorbitol, and mannitol found in artificial sweeteners and sugar-free chewing gum
- Drinks: soda and other carbonated beverages
Despite the possibility of increased gas, not everyone will experience bloating after consuming these foods. In order to avoid having to stick to an excessively limited diet, keeping a food diary may help you determine which foods cause your symptoms.
