Does your stomach often feel enlarged and swollen after you take a particular kind of diet? If yes, then you are one among 16 to 30 percent population of the world that is suffering due to bloated stomach.
Bloating conditions are mainly experienced due to flatulence or formation of gas in the digestive system, which is due to some food items that contribute in this. Bloating conditions may also be experienced by those who have some kind of digestive issues in their tract, leading to flatulence while you eat food.
Here are some common food items that contribute much to the bloating conditions in the human digestive tract and alternatives for them, which could lessen the same:
Beans: Beans are a good source of proteins and healthy carbohydrates and they are also rich in dietary fibers, minerals and vitamins. However, beans contain a particular type of sugar known as alpha-galactosides, which belong to group of carbohydrates known as FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols). These sugars escape from the digestion process and are further fermented by digestive bacteria which produces gases. These gases could lead to flatulence, cramping and diarrhea etc
Alternatives: Soaking the bean and cooking them may help to reduce the flatulence caused by them. You could replace the beans with grains, meat or quinoa etc. for further prevention.
Lentils: Lentils are the derivatives of the leguminous plants and are rich is proteins, fibers, carbohydrates and minerals etc. But the high fibers content in the lentils could lead to bloating in the stomach and this is more prominent for the ones that have a sensitive stomach. Lentils too are highly rich in FODMAPs which are contributors to a bloated stomach.
Alternatives: Soaking of lentils before they are used further and sprouting them might help in reduce the flatulence conditions which lead to bloating. Apart from this, usage of more light colored lentils than the darker ones could further help in preventing bloating conditions.
Carbonated Drinks: You might relish the fizzy, carbonated-water that is served in bottles, but away from or in your consideration, carbonated drinks are one of the major contributors of a bloated stomach. Carbonated drinks contain soda which leads to formation of Carbon Dioxide gas in the digestive tract. This gas gets trapped in the digestive tract and due to this, it could cause a swelled-up stomach or cramping.
Alternatives: Fizzy drinks do not stand a competition in front of the natural fruit drinks such as organic cranberry juice, Tart cherry juice or blueberry juice etc. in either the taste or health characteristics. You could take these natural juices in place of fizzy, bottled drinks to avoid bloating of stomach.
Wheat: Wheat is an extensively used food crop almost all over the world, but yet it is condemned to cause gas in the human digestive tract. It is due to the presence of a culprit named gluten in the wheat which contributes much to the bloated stomach. Again, those who have gluten or grain-sensitivity in their stomach could also feel the bloating conditions due to consumption of wheat-made items.
Alternatives: If you are sensitive to wheat, try alternative crops such as oats, quinoa, almond flour or coconut flour etc.
Cruciferous Vegetables: The group of vegetables consisting of broccolis, cauliflower, Brussels sprouts, cabbage and several others may also lead to bloating conditions. Though these vegetables are healthy sources of dietary fibers, minerals, vitamins and antioxidants, these also contain the FODMAPs that lead to flatulence in the human stomach.
Alternatives: Instead of consuming them raw or in salads, you could cook the vegetables for better prevention of bloating conditions. Again, you could derive the nutrients of these vegetables from the alternate sources such as sweet potatoes, lettuce, zucchini, cucumber and spinach etc. veggies.
Dairy Products: According to a research, about 75 percent of the world’s population is intolerant towards lactose, a compound found in milk. Due to this, they are unable to consume milk and other dairy products such as yogurt, butter and cream etc. While they attempt to do so, they are subjected to bloating conditions.
Alternatives: For those who are intolerant towards lactose, use of fermented products such as yogurt etc. may be suitable. Otherwise, instead of regular milk, you could take almond milk, soy milk or coconut milk etc.
These are some among the prime contributors of bloating and you could implement their alternatives for better results. However, bloating may also be caused due to certain digestive tract troubles and these should be referred with an expert doctor before any change in the diet plans.