Bloating is a common issue and is generally not a sign of a serious digestive disorder. However, a swollen abdomen can create a significant amount of discomfort. Digestive issues such as gas can cause bloating, and you may be able to control frequent bloating by adjusting your diet. Below are four examples of common foods that can cause this discomfort and suggestions for what you should eat instead.

The Link Between Bloating and Your Diet

1. Wheat

While some people can eat wheat products without issues, these grains can cause bloating and digestive discomfort for some. Bloating after eating wheat is often due to the presence of gluten, which can cause gas, stomach pain, and diarrhea in some individuals.

If you experience severe bloating after eating bread, pasta, or similar products, talk to your gastroenterologist. They’ll likely check for celiac disease, which is a digestive disorder and sensitivity to gluten. Alternatives to wheat include foods like oats, rice, quinoa, and nut flours. 

2. Cruciferous Vegetables

Eating plenty of vegetables is key to a healthy diet, but certain veggies might cause bloating and digestive discomfort for some people. Cruciferous vegetables in particular can cause bloating, especially when eaten raw. These foods include broccoli, cauliflower, Brussels sprouts, and cabbage. Some alternatives that are easier on the digestive system include sweet potatoes, spinach, zucchini, and asparagus. 

3. Beans

Beans are packed with protein and fiber, but these ingredients can also cause bloating for some individuals. This is because beans contain sugars called alpha-galactosides, which ferment in the digestive system and create a gas byproduct.

Those with digestive disorders such as irritable bowel syndrome may experience more discomfort from eating beans than those with healthy digestive systems. You can make beans more digestible by soaking them before eating. Alternatively, you can replace beans in a recipe with other proteins like meat. 

4. Dairy Products

Many of your favorite foods, such as cheese and ice cream, likely contain dairy. However, about 75% of the world’s population can’t digest dairy products. If you have lactose intolerance or other digestive disorders, dairy might cause bloating and abdominal discomfort. Fortunately, you can find alternative dairy products that are made with digestion-friendly ingredients like soy, almond, and coconut milk.

If you are experiencing frequent bloating, make an appointment with the team at Naugatuck Valley Gastroenterology Consultants. Located in Prospect, CT, this gastroenterology clinic offers diagnoses and treatment for a variety of digestive disorders. Whether you’re dealing with acid reflux or are due for a colonoscopy, these professionals will ensure that you are informed and comfortable during each appointment. You can visit them online to view a full list of their services, or call (203) 756-6422 to make an appointment.