Embarrassing topics like bloating and gas are worth discussing. Brigham and Women's Hospital reported that the average person emits between twelve and twenty-five times daily, and up to thirty per cent of the general American population suffers from stomach bloating. "Having a completely flat stomach all the time isn't natural," says Cynthia Sass, MPH, RD, contributor nutrition editor for Health. Since the digestive tract and stomach have to make room for digested food and fluids, growth occurs after eating and drinking. A bloated stomach isn't always a sign of poor dietary choices, but if your midsection is too large for your pants, you might wish to investigate potential bloat-inducing foods.
According to the National Center for Diabetes and Digestive but Kidney Diseases, bloat is often caused by an excessive amount of gas in the digestive tract, either by swallowing air or consuming meals high in fiber. Feeling full and bloated after eating a lot is natural, but if it's happening after every meal, it might be a sign of a problem. Rachel Doyle, RDN, owner of company RAD Nutrition throughout Chicago, who specializes in gut health, believes this might be a clue that something is wrong with your digestive system. Harvard Health Publishing suggests that conditions including Gastrointestinal Disorders, Inflammatory Bowel Disease (IBD), Celiac Disease (CD), Constipation, Gastroparesis, and Cancer may be to blame.
Five Foods That Might Contribute to Stomach Bloat
Processed Foods
Sodium is the worst thing for a flat stomach. Pam Fullenweider, RD, creator of Completely Mediterranean in Houston, argues that sodium "holds onto water." Doyle warns that this might lead to uncomfortable swelling or bloating. Fast food, salad dressings, condiments, canned soups, delicatessen meat, especially baked goods including bread, bagels, among doughnuts, are all high in sodium since they are harmful packaged and manufactured meals, adds Doyle. However, if you're concerned about your Health in general, you should probably cut down on this sort of food.
Foods High in Fat
As reported by the USDA, saturated fat is often found in baked products, processed meats, and cheese. Kristin Gillespie, RD, a licensed nutrition support clinician in Virginia Beach, explains that these meals have a much longer digestion time than others. She explains that bloating occurs because "they travel more quickly through the GI system." Generally speaking, MedlinePlus suggests keeping your saturated fat consumption to 10% of your daily caloric intake (200 calories or around 22 grams in some 2,000-calorie diets).
Dairy
Some people have digestive distress after consuming dairy products like cheese, milk, and especially ice cream because of the lactose they contain. The International Foundation research Gastroenterology Disorders reports that many individuals have problems digesting lactose (particularly those over 65 and those of African, Native American, and Asian descent). Doyle recommends taking another enzyme medication similar to Lactaid before eating dairy to aid the body in digesting lactose. On the other hand, Greek yogurt has been shown to reduce gas in the stomach.
Apples
Apples are nutritious, but they contain a lot of fructose, and as Johns Hopkins Medicine points out, overeating with this sugar may lead to bloating. Doyle also mentions apples, noting that they are a high-FODMAP food that may cause bloating in specific individuals. According to Johns Hopkins Medicine, "FODMAP" is an abbreviation for poorly absorbed sugars in the small intestine (fermentable carbohydrates, disaccharides, monosaccharides, and polyols). According to researchers at Monash University, who developed the low-FODMAP diet, it may help those who suffer from irritable bowel syndrome. People with IBS should avoid apples and other high-FODMAP foods, including onions, garlic, garbanzo beans, and cashews.
Legumes
Doyle warns that the high fiber content of legumes like beans and lentils might lead to abdominal distention. However, these plant-based meals are nutritious powerhouses and low in saturated cholesterol and salt, as noted by Harvard Health. It would help if you ate enough beans since they contain several beneficial elements, including fiber. Having a healthy gut microbiome is essential for overall Health, and fiber "fills you full, keeps the digestive system operating smoothly, as well as feeds the good bacteria throughout your gut microbiome," adds Doyle. The best way to boost your fiber intake is gradually rather than all at once, so instead of plunging into a giant bowl of bean chili, try adding different lentils to your diet. If you're trying to lose weight, boosting your fiber intake with a product like Beano may be helpful.
Conclusion
Having problems digesting food, including bloating, gas, and stomach pain, isn't the only something that happens after the holidays. Even if you haven't eaten much recently, this may occur. Distention, or a palpable enlargement of the belly, may occur in certain instances of bloating. To most people, gas and bloating aren't indicators of anything significant going on within the body. A few easy adjustments to your diet may help you manage them. Overproduction of gas and constipation are the usual culprits in cases of abdominal distention. An underlying medical condition, such as Ulcerative Colitis, Celiac Disease, or Cancer, may be the root cause of persistent abdominal distention. Stomach gas is usually caused by what we consume, but there are methods to avoid it by altering our diet.
