It happens to many of us: we eat healthy and ‘light’ and suddenly we see, after an hour, that our stomach begins to swell, staying like that for most of the day, which is quite uncomfortable, especially if we wear tight clothes or we are with people.
Although there are many unhealthy foods that cause bloating, such as chips, gum, or soda, there are also others that are very rich in nutrients that have the same effect on our body.
This is mainly due to the fact that many of these foods contain nutrients that our body cannot digest, such as lactose, raffinose, or fructan.
Healthy foods that cause abdominal bloating
There are certain foods that, although they are very healthy, end up bloating and giving us gas. Although you should not avoid eating them, since they are very nutritious and essential for a varied diet, it is good that you know them to choose when to eat them and save yourself surprises. Are these:
1) Broccoli, cauliflower, and cabbages
The broccoli, the cauliflower, the Brussels sprouts, and kale are very healthy vegetables rich in folic acid, vitamin C, and fiber, but also contain raffinose, a type of carbohydrate that the body can not break either because no enzyme necessary. This causes the raffinose to be fermented by bacteria, which can cause gas and bloating.
More and more people are lactose intolerant. In fact, around the world, about 65% of people have difficulties digesting dairy foods.
This intolerance occurs when the body does not produce enough lactase, the enzyme necessary to digest the sugars found in dairy products. And when those sugars are not digested, bacteria feed on them, causing gas and bloating.
The vegetables are great to lose weight and be healthy because they are high in fiber and protein. However, it is precisely this high amount of fiber that causes our body to not be able to absorb it in its entirety. This causes gut bacteria to do the work, causing gas and bloating.
4) Some breads and cereals
The rye bread and wheat contain fructan, a carbohydrate that many people have difficulty digesting. This is what happens, for example, too many people who declare themselves intolerant to gluten.
When fructan cannot be absorbed, it is fermented by intestinal bacteria, which swells the gut.
The aforementioned fructan is also found in onions, making this healthy food something to avoid if you don’t want to be on a bloated stomach all day.
Rice is very rich in carbohydrates. These carbohydrates are stored as glycogen in the body, and the glycogen binds to water. Thus, the more carbohydrates we eat, the more glycogen we will be storing, which will also lead us to have more water molecules in the body, which will end up bloating.
Believe it or not, lettuce is very indigestible, especially if it is consumed at night. It is high in insoluble fiber and can cause gas and bloating.
If you can’t do without salad, you’d better choose the ones thatThey do not contain lettuce, such as tomato, free-range or mixed ones.
And that’s all. Does your gut tend to swell a lot?