3 Foods that cause bloating

Bloating is one of the most common digestive problems people complain about, and the food we are eating is often to blame.

Some food components are digested in the large bowel (right at the end of your gut) by healthy gut bacteria. This process is known as fermentation and naturally produces gas. 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, a sugar naturally found in dairy. Not being able to digest lactose would therefore lead to bloating.

Carry on reading as we discuss 3 foods which may be the cause of your bloating.

1. Fruit

Fruits contain a sugar known as fructose.

Some individuals are fructose intolerant, meaning that they are unable to digest this sugar, leading to its fermentation in the large bowel, gas production, and ultimately 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.

Why is it good that the fruit also contains glucose? Because glucose helps us 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 larger portions such as smoothies and fruit bowls may be of benefit.

2. Chewing

Sugar-free chewing gum is another popular ‘food’.

It has benefits in helping with oral hygiene and many people will go through several pieces in a day.

The problem here is that sugar-free chewing gum mostly contains sweeteners which are sugar alcohols. These sweeteners can’t be broken down or absorbed by our bodies, leading to their fermentation, and consequent bloating and even diarrhoea.

Again, there is often a tolerance level with this, so it is worth reducing the amount you use slowly if you are experiencing unpleasant symptoms 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 get digested by gut bacteria, producing gas.

Think you might be intolerant to lactose or fructose? Find out more about our lactose and fructose intolerance breath tests.