Jan 14, 2025
Fizzy drinks like soda and sparkling water contain carbon dioxide, which can get trapped in your digestive system, causing bloating. Opt for plain water or herbal teas instead to stay hydrated without the extra gas.
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Vegetables like broccoli, cauliflower, and cabbage are rich in fibre and raffinose, a sugar that ferments in the gut, leading to gas. Cook these vegetables thoroughly to make them easier to digest.
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Beans, lentils, and chickpeas are notorious for causing gas due to their high fibre and oligosaccharide content. Soaking them before cooking can help reduce their bloat-inducing effects.
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If you're lactose intolerant, dairy products like milk, cheese, and yoghurt can cause bloating, gas, and diarrhoea. Consider switching to lactose-free or plant-based alternatives.
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Chips, packaged snacks, and instant meals often contain high levels of sodium, leading to water retention and bloating. Choose fresh, whole foods to avoid excess salt and additives.
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Chewing gum causes you to swallow air, which can accumulate in your stomach and result in bloating. Opt for mints or sugar-free candies if you need a fresh breath alternative.
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Sugar substitutes like sorbitol and xylitol, found in sugar-free gums and candies, are difficult to digest and can ferment in the gut, causing gas and bloating. Limit your intake of sugar-free products.
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Both onions and garlic contain fructans, a type of fibre that can ferment in the gut and lead to bloating. Cook them thoroughly or reduce their quantity in meals to minimise discomfort.
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Greasy foods slow down digestion and take longer to break down, which can cause bloating and discomfort. Stick to baked, grilled, or steamed options for lighter meals.
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Alcohol, particularly beer and cocktails, is carbonated and high in fermentable sugars, which can irritate your stomach and lead to bloating. Drink in moderation and choose non-carbonated options.
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