Bloating: 10 foods that could be causing you a bloated belly – you may want to cut down

Easy Ways to Live Well: Steph McGovern discusses bloating

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Often people will experience bloating after periods of celebration, where lots of different foods and drinks are consumed. There are ten foods which might cause bloating, and can be reduced or cut out of a person’s diet to minimise the condition.

Although there are a number of reasons why a person might experience bloating, food intolerance can be a key factor.

Bloating can be a result of excess gas, sometimes caused by the body’s reaction to certain foods.

The most common foods to cause problems are wheat or gluten and dairy products.

People could also avoid onions and garlic, as they’re both rich sources of fructans. These are complex sugars that your small intestine struggles to break down, according to Holland and Barrett.

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The site adds people may also reduce bloating by cutting out beans, dried fruit, salt, alcohol, carbonated drinks, some artificial sweeteners, wheat, and cruciferous vegetables such as broccoli and cabbage.

Nonetheless, the NHS recommends that people still aim to make sure they still eat five portions of fruit and vegetables a day.

The NHS website suggests figuring out if a dairy intolerance is the cause.

“Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. But do not get rid of food groups long-term without advice from your GP,” the site reads.

Moreover, if your bloating symptoms persist, consult your GP to rule out a more serious condition.

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People with other health issues might also experience bloating.

For example, people with irritable bowel syndrome (IBS) often experience bloating, especially in the evening.

The bloating of IBS does not seem to be linked with excess wind.

“It’s thought to be down to erratic propulsion of contents through the bowel,” the NHS states.

Holland and Barrett suggest there can be a number of reasons for this reaction: “Having a constantly bloated stomach doesn’t necessarily mean you’re producing more gas than usual”.

“And it’s not always a symptom of an underlying condition. In some people, it’s simply an overreaction to normal amounts of gas in the abdomen,” states the Holland and Barrett site.

Relatedly, the NHS recommends that if you are prone to constipation, you should take steps to prevent it by adding more fibre to your diet.

You should also be drinking lots of fluids and exercising regularly.

“Even a 20 to 30 minute brisk walk 4 times a week can improve your bowel function,” the NHS states.

It also suggests that people do not talk and eat at the same time.

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