Stomach bloating: Three biggest culprits when it comes to vegetables & increased symptoms

Easy Ways to Live Well: Steph McGovern discusses bloating

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Stomach bloating typically describes what happens when too much gas fills up the gastrointestinal (GI) tract. With no exit for expulsion, the tummy tends to stretch and swell. This may result in painful cramps that last for hours, diminishing a person’s overall quality of life. Adding more vegetables to your diet is a great way to help keep you healthy and fuller for longer however there are a few which are notorious for promoting bloating and increasing painful symptoms.

Onions

Even though onions are only consumed in small amounts their main dietary source is fructans which are soluble fibres that cause bloating.

Additionally, some people are sensitive or intolerant to other compounds in onions, especially raw onions and will further increase bloating symptoms.

Beans

When people think of bloating foods, beans often come to mind.

Beans for the most part are super healthy however if a person’s digestion is not up to speed, this will cause major bloating.

One of the main reasons is because of beans sugar content which is not digestible and therefore extra gas is produced within the body causing bloating.

Cauliflower

Cauliflower is one common vegetable which can cause digestion problems.

This is because cauliflower contains a carbohydrate called raffinose.

The human body lacks the enzymes needed to break down raffinose, so it passes through the stomach and small intestine undigested.

When cauliflower enters the large intestine, bacteria then attempt to break it down through fermentation.

This causes gas and flatulence, leading to that uncomfortable bloated feeling.

Cauliflower is in the cruciferous family of vegetables, and other vegetables in this group can also cause bloating.

You should cut down on these vegetables if you suffer from stomach bloating, but make sure you still get your five-a-day, the NHS warns.

You can do this by eating other non-gassy vegetables and fruit, ensuring to include them at breakfast, lunch and dinner.

Aside from vegetables, you should also cut out fizzy drinks and beer, which create gas in the stomach if you drink them too quickly.

While eating, you should eat slowly with your mouth closed, in order to avoid gulping down air with your food.

You should try not to rush meals or eat on the go.
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