Have you been feeling bloated lately? Perhaps it is because you are eating foods that don’t suit you. Bloating happens when gases get collected in the digestive tract. It can also be accompanied by flatulence, and pain. Typically, overeating and bad food choices are behind this common condition. In some cases, however, bloating is a sign of another underlying health problem.
If you’re fed up of feeling bloated regularly and think your food choices are to blame, consider replacing trigger foods with ones that are tasty but don’t lead to bloating.
Not sure which vegetables can cause bloating? We’ve listed common bloating-inducing veggies below. Perhaps one of these is the culprit behind the gas you’re struggling with.
1 – Broccoli and Cabbage
Broccoli is not only a veggie that kids frown at but also one that triggers bloating despite the fact that it is packed with several vitamins and minerals. Broccoli contains FODMAPs, which rather than getting digested, get fermented in the colon.
This leads to the release of gas and consequent, bloating. If you want to enjoy broccoli’s many health benefits without making your stomach undergo the stuffy feeling that accompanies, try cooking the vegetable before eating it. Other cruciferous vegetables such as cauliflower, cabbage, etc. can also cause bloating in the same way.
2 – Spinach
Several people suggest spinach as an alternative to cruciferous vegetables. However, this leafy green can also trigger bloating. Particularly, when it is consumed raw. This is because spinach contains certain carbs and boasts a high content of fiber.
Those who have a sensitive stomach may experience bloating because of these two culprits. You can either cook spinach or make it into a smoothie to enjoy it and make it easier for the body to digest. Spinach is added in smoothies in small pieces which is what makes it more digestible.
3 – Onion and Garlic
Onions can also cause bloating, particularly, when eaten raw. Even though they are typically eaten only in small amounts. This because onions contains fructans. Fructans are soluble fibers that, for some people, can cause gas and bloating.
Consider frying your onions before eating them. You may also use an onion-infused or onion-flavored oil for enjoying the taste sans the bloat. Garlic acts in the same way. It also contains fructans which can lead to digestive discomfort.
4 – Mushrooms and Corns
Mushrooms can also be the cause behind your bloated tummy. This is because mushrooms contain sugar alcohols or polyols that can make them difficult to digest which is why they can make one feel uncomfortable and bloated.
Corns are also hard to digest because they contain carbs that are fermented in the intestine instead of being digested. Consider eating zucchinis as a replacement for both mushrooms and corns. Zucchini is equally tasty but its intake is not accompanied by bloating.
5 – Beans and lentils
Beans and lentils contain FODMAPs like cruciferous vegetables. These FODMAPs are complex carbohydrates that cannot be digested easily. They go through fermentation in the intestine instead which leads to the creation of gas as a by-product.
While this shouldn’t be problematic for healthy individuals, those who have irritable bowel syndrome may experience bloating and other digestive symptoms such as cramps, diarrhea, and flatulence. Soaking these legumes in water can help decrease the amount of FODMAPs in them.