We often feel fatigued and extremely bloated after a delicious meal. Some people may also experience digestive issues, cramping, and discomfort in the abdomen. Their stomach blows up like a balloon causing pain. It is because certain food combinations may take longer for digestion. On the other hand, some foods cause flatulence due to intolerances, and some undergo fermentation in the gut to produce gas.
What are the foods or food combinations that can cause excessive bloating?
- Milk and citrus fruits - This combination should be strictly avoided, as citric acid in citrus fruits can coagulate milk. This combination can make you extremely gassy and cause heartburn.
- Protein-rich foods - Although there is no evidence to suggest that protein-rich diets and protein powders can cause flatulence, their ingredients, like lactose, starch, and fibre, can make you gassy. Additionally, the high fibre content in protein-rich legumes and vegetables can cause bloating.
- Fruits after a meal - Some experts believe sugars in fruit and carbohydrates in the meal can get fermented by the gut bacteria leading to bloating and digestive issues.
- Beans - Beans are high in fibre that gets fermented by gut bacteria, causing bloating and gas. Beans also contain a compound that is present in cruciferous vegetables that are known to cause bloating.
- Vegetables - Although consuming vegetables is good for health, eating more servings of vegetables in a day can cause bloating due fermentation of high fibre in the gut. Moreover, cruciferous vegetables like cucumbers, cabbage, cauliflower, kale, and broccoli are infamous for causing bloating.
- Fruit juices - Juices of fruits like oranges, tomatoes, and pineapple have higher levels of acids which can irritate the stomach and increase bloating.
- Carbonated drinks - Although a study says most of the carbon dioxide in the sodas does not reach the stomach, the sugars and artificial sweeteners in these drinks can make you gassy. However, many experts say sodas can increase bloating.
- Gum - Chewing gum can make you swallow more air causing bloating. Also, sweeteners like xylitol and sorbitol in chewing gums can undergo fermentation in the gut, making you feel bloated.
- Artificial sweeteners - Some non-calorie sugar substitutes like aspartame and sorbitol are known to cause bloating as they are not digested fully or fermented in the gut.
- Milk and gluten - Dairy products and gluten can cause excessive bloating in people with lactose intolerance, gluten intolerance, IBS or coeliac disease.
What to do when you have constant bloating after eating?
- Keep a food dairy
- Limit foods that cause bloating
- Exercise
- Avoid drinking liquids during eating
- Try home remedies like fennel, cumin, and caraway teas to relieve bloating
Takeaway points
- Some foods and food combinations can "explode" in your digestive system and make you excessively gassy or bloated.
- Keep a food diary to know what foods or combinations make you bloated.
- Consult a nutritionist to customize your diet to meet your daily nutritional requirements.
- If you are bloated even after lifestyle and dietary changes, consult a gastroenterologist to know if you have any digestive conditions.
How can Bangalore Gastro Centre help you?
Consult top gastroenterologists at Bangalore Gastro Centre Hospitals in HSR Layout to know what are the reasons behind the constant bloating you feel after eating. The team of expert gastro doctors work with nutritionists to assess your diet and food intolerances and customize your diet to help deal with bloating without medication. This best gastro centre in Bangalore also offers endoscopy and colonoscopy tests to determine underlying digestive health issues.
