In a word, ‘yes.’ Eating a big meal can affect our stomachs, and we often feel bloated and uncomfortable after overindulging. A bloated stomach, however, has just as much to do with the type of food we put into our bodies as it does with the amount. Of course, the quantity we consume plays a big part in our digestive health. Still, we can get a bloated stomach from food and other dietary factors, particularly if we’re intolerant to certain ingredients. Here we have a look at the foods that can cause bloating and what you can try instead:

Beans

Beans are high in protein, carbohydrates, fibre, and several vitamins and minerals. The downside is that most beans contain a certain sugar which belongs to a group of carbs called FODMAPs. These can be fermented by gut bacteria and produce excess gas, which can cause bloating and cramping, particularly if you have a digestive condition such as IBS. If you’ve noticed feeling uncomfortable after eating beans, soaking them is a good way to reduce the FODMAPS and make your portion size smaller.

Fizzy drinks are a common cause of bloat

Most of us love the odd fizzy drink, which is often a popular alternative to alcohol. But the carbon dioxide (gas) they contain can mean we swallow large amounts of air when we drink them. This can get trapped in the stomach and lead to bloating, swelling and discomfort. Instead of opting for carbonated drinks, plain water is always a healthier alternative, but flavoured still water, and fruit teas are also good options to try if you’re prone to fizzy stuff.

Wheat

Many people opt for a wheat-free diet because it contains a protein called gluten. If you have a gluten intolerance, your body will have difficulty digesting products that contain this protein, and you’ll experience bloating and stomach pains (or more severe reactions if you have coeliac disease). Despite being found in a wide range of foods such as bread, pasta and biscuits, many gluten-free products are available in shops, while almond and coconut flour can be used as an alternative when baking. Suppose you regularly experience bloating or other digestive symptoms after eating foods that contain gluten. In that case, an intolerance test will help you to find out whether you need to make any long-term changes to your diet.

Dairy products can cause bloat

Lactose is the sugar found in milk and other dairy products. If your body doesn’t have enough of an enzyme called lactase, undigested lactose gets broken down by bacteria in the large intestine, which can cause discomfort and symptoms such as bloating and stomach cramps. This is known as lactose intolerance and is said to affect approximately 65% of the world’s population. An intolerance test will help you determine whether you are lactose intolerant and need to include dairy alternatives in your diet, such as soya, almond or oat milk.

Cruciferous veg

Broccoli, cauliflower, cabbage and sprouts are all in the cruciferous veg family. They contain nutrients such as vitamins C and K, iron, potassium and fibre, so they’re great for a health boost. The downside is that they contain FODMAPs, so they can commonly cause bloating and excess gas. Cooking them (as opposed to eating them raw) can make them easier to digest, while spinach, cucumber and lettuce are all healthy alternatives that are worth trying. If you’re a big fan of cruciferous veg, cutting down on your portion size may also help reduce bloating so you can still include them in your meals.

Could it be a food intolerance?

Although sensitivities to gluten and lactose are quite common, you can be intolerant to any ingredient that your body has difficulty digesting. If you’ve noticed a pattern between what you eat and the symptoms you’ve experienced afterwards, you can try eliminating them from your diet to see if it makes a difference. A food intolerance test will also provide you with a full set of results detailing the items your body is sensitive to. This will help you make necessary dietary changes to improve your well-being and reduce any unpleasant symptoms you regularly suffer from.

Order an intolerance test to see if you get a bloated stomach from food

If you’d like to find out more about food intolerance tests, you can contact us through our website or send an email to [email protected]. While we will always try to answer any questions you have, we do not provide medical advice. If you have concerns about your health, you should always speak to a GP.