STOMACH bloating can make us feel uncomfortable – leaving us with a rounder tummy than we would like.
It's a natural part of life and can be spurred on by the foods that we include in our diet.
Bloating is caused when carbohydrates can’t be digested properly by the small intestine, leaving your stomach rounded.
Many people who have food allergies experience bloating, so if you often suffer from this condition you should speak to your GP.
If you lead a healthy lifestyle and have a balanced diet then this should be enough to control your bloating.
But if you're still struggling, nutritionist Nick Hay says there are some foods that you should try and avoid that could be causing you to bloat.
1. Processed foods
It's so easy for us to consume processed foods, a quick sandwich on our lunch break or even a ready meal after a long hard day.
Nick says that these foods have been changed and processed and will often include nasty aditives and chemicals.
If you're eating too many processed meals then this could be causing your stomach to bloat.
Speaking to Healthista Nick said: "Processed foods include carbonated drinks, cereal, microwave meals, sweets, crisps, donuts and anything else nature did not intend.
"This means that your best bet to help your bloated stomach is eating foods that are natural or very close to their original natural state like fish, eggs, whole grains, nuts, veggies and dark leafy green.
"Check the ingredients list first, if you can’t pronounce it, it might not be good for you."
2. Wheat
Foods like rye and wheat contain fructan.
This is a carbohydrate that many people find difficult to digest.
Fructans are found in products such as bread, pasta, onions, garlic, barley, pistachio and broccoli.
Many people who think their stomachs are bloated because of a gluten intolerance are actually being irritated by fructans.
Experts say this is because when carbs cannot be absorbed they are fermented by gut bacteria.
This causes wind and bloating.
Speaking to The Sun nutritionist Kim Pearson said: "In terms of the top food to avoid I would suggest wheat-based starchy carbohydrate foods including bread, pasta, pizza, cereals and crackers etc.
"These foods are typically highly processed and there are a number of ways they contribute to bloating.
"Gluten can cause an issue even for those who aren't coeliac and wheat is also a high FODMAP food.
"If you think wheat might be a contributing factor to your bloating, try cutting it out for a couple of weeks to see if symptoms improve."
3. Booze
Drinking to excess isn't good for any of us and it turns out that too much booze could also be the reason why you're feeling bloated.
Research from the British Gut Project recently found that spirits in particular were bad for people who suffer from bloating.
This will come to a surprise to many people who had previously been told to avoid beverages such as ciders and beers to banish the bloat.
Nick said that alcohol causes inflammation and swelling in the body, which can result in a bloated belly.
He added that it can also cause oestrogen levels to spike in women which can also lead to weight gain.
4. Sugar
We all like a sweet treat now and again and Nick said that this can be one of the hardest things to cut out of your diet.
He said: "Too much sugar can lead to an imbalance of the beneficial bacteria and non-beneficial bacteria found in our gut which can lead to bloating and excessive gas.
"Fructose, or fruit sugar, is added to many processed foods and can be difficult to digest for many people which therefore leads to bloating. Be aware that sugar alternatives such as sweeteners can also cause gas and bloating."
As well as actual sugar, Nick said that sweeteners should also be avoided as they can cause both bloating and diarrhoea.
5. Dairy
Most dairy products contain lactose which the body finds difficult to digest.
If you want to beat the bloat you should avoid products such as ice cream, cheese and milk.
Luckily it’s 2020 and there are a range of dairy free products that are available on supermarket shelves.
Swapping to soya based products may help stop the bloating.
People who are lactose intolerant do not have enough enzymes in their body to break down the sugars that most dairy products produce.
High dairy products can also settle for a while in your stomach and can cause unwanted stomach fat.
Jo Webber, Head of Herbal Education at Pukka and Ayurvedic practitioner said there are other things you can do to cut the bloating.
She recommended the use of herbs and spices to combat inflammation and bloating.
Jo recommended cardamon, cumin, fennel, ginger, turmeric and cinnamon.
She said that these can be added to foods or consumed in herbal teas to help banish the bloating.
Source: Read Full Article