5 Foods that Cause Bloating

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Paying attention to your gut health is one of the most important (and often overlooked) things you can do for your health. Currently, a lot of research has been done around the micro-biome and apparently a happy microbiome is the secret to good health. 

Not all research has confirmed or identified all of the bacterial strains teeming in our guts but 5 new books break down what you need to know to transform your body's second brain. 

We carry up to 2 kg of microbes in our gut, and there are at least 1,000 species of bacteria consisting of over 3 million genes. Two thirds of the gut microbiome, which is the population of microbes in the intestine is unique to each individual. 

5 Foods That Cause Belly Bloat

  1. Cruciferous Vegetables: Think Broccoli, Brussels sprouts, cabbage, and kale are high in raffinose, a chemical that causes gas and bloating. But they're also high in vitamins, minerals and antioxidants so they're a good part of a healthy diet. Your digestive system will adjust over time so start with smaller portions and work up. Steaming your cruciferous veggies might also help reduce some of the bloating.
  2. Soda: Another problem with soda is that is causes bloating. Any carbonated beverage such as soda or beer can bring on this feeling because you're swallowing air. Chewing gum, hard candy or drinking to fast may have a similar effect.
  3. Greasy Foods: You know the feeling, you've just eaten a heavy meal and it feels like the food is right at the pit of your stomach. Why? Because fats tend to slow down the rate of how quickly the stomach digests and empties the food into the small intestine.  
  4. Foods sweetened with alcohol sugars: Think sugar-free gum and candy and many low-carb foods. Alcohol sugars are common wtih most of them being used being one of three: sorbitol, xylitol or mannitol. It can cause bloating because these sugars are not easily digestible by the body.
  5. Dairy: After consuming a glass of milk or too much butter, many people express discomfort and bloat. The reason? It could be lactose intolerance, or the inability to digest milk sugar or lactose. Most common in Native Americans, African Americas, Asians and Latinos, drinking lactose-free products can help alleviate these symptoms.  

BOOKS FOR UNDERSTANDING YOUR GUT BETTER:

  1. Clean Eats by Alejandro Junger
  2. Drink Your Way to Gut Health by Molly Morgan
  3. The Gut Balance Revolution by Gerard Mullin
  4. The Skinny Gut Diet by Brenda Watson
  5. The Good Gut by Justin Sonnenburg
  6. Brain Maker by David Perlmutter

BEAT BELLY BLOAT

  • Slow down on your salt and sugar intake
  • Drink more water to flush your system out and stay away from carbonated drinks, even seltzer 
  • Limit the amount of artificial sweeteners
  • Try chamomile and peppermint tea
  • Eat more fiber
  • Drink less coffee
  • Increase your potassium intake: found in bananas, asparagus, citrus fruits, melon and tomatoes
  • Get active: Go for a 20-minute walk or run. You'll feel rejuvenated