- Beans and lentils. They contain high amounts of vitamins, minerals, protein and fibre and fermentable carbohydrates called FODMAPS. These are fermentable oligo di monosaccharides and polyols and are fermentable short chain carbohydrates that provide fuels for beneficial digestive bacteria. For most people, they don’t cause any problems and improve gut health. But for some people, those with irritable bowel syndrome, FODMAPs interact with gut bacteria causing major discomfort, bloating and unwanted gas.
- Carbonated drinks. These contain gas, carbon dioxide and therefore a more likely to cause gas to get trapped in the digestive system.
- Wheat contains gluten which has over recent decade proven to be a trigger for food sensitivities. Wheat intolerance, separate from coeliac disease is a major source of bloating and gas, and wheat is also high in FODMAP group Fructans.
- Garlic & onion. These guys contain very high amounts of vegetable fructans, which are FODMAPs and for the small amount of people with sensitive bowls, they can trigger bloating.
- Sugar alcohols. These are natural substances that are being very commonly used to replace sugar in our war on sugar. They include xylitol, Sorbitol and mannitol. Another one on the FODMAP list. Consuming large amounts of sugar free gum can cause bloating gas and diarrhoea.
- Dairy. Milk, yoghurt and cheese all contain lactose and about 75% of the worlds population cannot break down lactose, the sugar found in milk. This lactose intolerance can cause bloating, gas, cramping and diarrhoea.
There you have it - a list of foods that are most likely the cause of your bloating.
If you suffer from bloating due to any of the FODMAP related food, I suggest you see a nutritionist (the dietician I saw only recommended I remove those foods from my diet - no treatment was offered) or a naturopath who has a strong focus on food (as opposed to a reliance on herbs). They can work with you help heal you gut.
if you find you react to dairy, it’s time to remove it. It will be causing a lot more damage to your body than just uncomfortable bloating. There are so many dairy free alternatives to milk, yoghurt and cheese these days that you can still get your fix without the consequences.