Bloating is one of the most common digestive problems and the food is often to blame.
Some elements of food are digested in the large bowel (right at the end of your gut) by healthy gut bacteria. This process is known as fermentation and causes gas to be produced. It is this gas which can leave you feeling bloated and uncomfortable.
In other cases, a malabsorption of certain sugars may be to blame. For example, those with lactose intolerance will find that they are unable to digest lactose found in dairy, leading to bloating.
The article discusses 3 foods which may be causing bloating.
1. Fruit
Fruit contains a sugar known as fructose. Some individuals are fructose intolerant, meaning that they are unable to digest this sugar, leading to bloating.
This does not mean that these individuals need to avoid all fruit, as some fruits are easier to digest than others. This is because some fruits, contain similar amounts of both glucose and fructose. Glucose helps to absorb fructose, preventing digestive problems.
Interestingly, many people without a true ‘intolerance’ to fructose will still suffer with bloating when eating large quantities of fruit. This is because their gut has a maximum amount of fructose it can deal with at any one point. So avoiding huge portions such as smoothies and fruit bowls can be of benefit.
2. Chewing Gum
Sugar-free chewing gum is popular with many. It has benefits in helping with oral hygiene and many people will go through several pieces in a day.
The problem is that sugar-free chewing gum mostly contains sweeteners which are sugar alcohols. These sweeteners can cause bloating and even diarrhoea.
Again, there is often a tolerance level with this, so it is worth reducing the amount you use slowly to see where your tolerance levels lie.
3. Wheat
Wheat contains a fermentable carbohydrate known as a fructan. In some people with IBS, fructans can trigger symptoms of bloating as they are digested by gut bacteria, giving off the gas.