Bloating is caused by excess gas in the intestines. There are a number of reasons for suffering from this incredibly uncomfortable condition. It may be that you have swallowed too much air, have overeaten, or suffering from constipation. It could also be as a result of hormonal changes during PMS, irritable bowel syndrome (IBS), too much bacteria in the small intestine or certain conditions such as gastro esophageal reflux and food intolerances.

If you constantly experience abdominal bloating and pain, it is recommended that you see your local doctor as soon as possible, because even though it may seem like a minor condition, bloating has been related to Crohn’s disease and colon cancer.

However, in many cases, bloating occurs because we are eating the wrong foods. If you experience bloating after eating, try keeping a weekly diary of the things you might have eaten and then record how each meal makes you feel. Soon enough you will be able to pick up on a pattern and will be able to remove the foods that make you uncomfortable from your diet.

To help you know which foods you should look out for, these are a few foods that are known to commonly cause bloating:

Gassy vegetables
Some vegetables have been proven to produce more gas than others during the digestive process. It also depends on each individual’s ability to absorb and tolerate that gas. Vegetables that are generally regarded as more ‘gassy’ than others include: baked beans, brussels sprouts, broccoli, cabbage, cauliflower, lentils, onions and peppers.

Artificial sweeteners
Certain artificial sweeteners, such as aspartame, sorbitol, maltitol and sucralose can increase the likelihood of bloating. These are often found in diet products such as diet drinks and energy bars. They cause bloating because the artificial sweeteners tend to stay behind in the stomach as they are not easily digested, and after a period of time, they act as a platform for the fermentation of bacteria, leading to the production of gas.

Carbonated drinks
All carbonated or sparkling drinks can cause bloating because the carbon dioxide trapped in the bubbles creates gas in the stomach. Some beverages that are high in acid such as alcohol, caffeinated drinks, tea and some fruit juices can also cause bloating because they irritate the Gastrointestinal (GI) tract, resulting in swelling and discomfort.

Starches
Most starches, including potatoes, pasta, maize and wheat produce gas as they are broken down in the large intestine. It has been shown that rice is the only starch that does not produce gas, so if you experience a sensitivity to starches, rather opt for a portion of rice instead. Also, keep an eye out for refined grains like white flour that is often found in white bread, cakes and biscuits, all the good things. While they taste great, they offer little nutritional value and contribute to water retention, which also results in bloating.

Chewing gum
The opening and closing of our mouths whilst chewing and still trying to breath also causes us to swallow a lot of air. This air then gets trapped in our bellies, causing pressure, gas and bloating. The same applies for smoking, so if you are not prepared to quit, at least take note of the amount of air you are swallowing instead of inhaling.

Other foods to look out for include greasy fried foods, salty foods, spicy foods and dairy products. Test the waters and see what does or does not work for you, nothing was ever proven or fixed without a little trial and error.

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