Foods that cause bloating and what you can do to prevent it
Bloating is a woman’s worse nightmare, having a protruding belly can be caused by eating the wrong foods. It can be uncomfortable and make you feel awful. Anywhere between 10-35% of women suffer from some kind of bloating, 95% of the time it is from the food you eat. If you are tired of feeling bloated all the time, in this article, I will discuss some of the foods that cause bloating and alternative foods you can eat.
Foods containing wheat
Wheat is a food that is taboo among the fitness community, mainly because most wheat products contain gluten. Many carbs that we consume have gluten in them, bread, pasta, pizza pancakes, and cheese, which of course some of the things we love to eat. The reason these foods cause bloating is because they contain FODMAP’s.
What the heck are FODMAP’s you ask?
FODMAP’s stand for Fermentable Oligosaccharides Disaccharides, Monosaccharides and Polyols. FODMAP’s are short-chain carbohydrates found in a variety of foods, they can come from natural sources or food additives. Foods containing FODMAPs can cause digestive issues that lead to gas, bloating, stomach pain, diarrhea, and irritable bowel syndrome.
Not everyone is sensitive to gluten but if you are, there are many wheat alternatives that do not contain wheat and are gluten-free such as bread made out of oats, buckwheat, and almond flour.
We are told every day how vegetables are important for our health, but many of them cause bloating. Cruciferous veggies like cabbage, brussel sprouts, broccoli, kale and bean sprouts. These veggies are high in vitamins, iron, and minerals but they also contain FODMAP’s which causes bloating. Obviously eating raw vegetables is better for nutrient content but cooking them can lower their bloating effect.