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12 Foods That Cause Bloating And What You Should Eat Instead

Stomach bloating: Five foods to eat to reduce a bloated tummy and excess gas

STOMACH bloating is often caused by the body’s reaction to certain foods in a person’s diet. But when you want to reduce a bloated tummy some wiser food choices may be the answer.

By KATRINA TURRILL

19:00, Thu, Sep 20, 2018

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Doctor Oz explains top causes of stomach bloating

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Stomach bloating is commonly caused by excess wind in the abdomen which is promoted by certain foods people eat.

Foods known for their bloat-inducing qualities include beans, onions and broccoli.

So how can you reduce a bloated tummy? Surprisingly, some health experts recommend food - Dr Mehmet Oz lists five to eat on his self-titled website.

On the US TV health expert’s site, it says: “We all will experience bloating from time to time.

Stomach bloating: Get rid of a bulging belly with this massage

Stomach bloating: A bloated tummy could signify lactose intolerance

Stomach bloating is commonly caused by excess wind in the abdomen which is promoted by certain foods people eat

“Often cased by natural processes during digestion, bloating is typically triggered by the accumulation of fluid or production of gas in the body.

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“However, bloating is not always caused by too much gas, but rather how the body handles that gas.”

5 Ways I Healed My Gut! GUT HEALTH HACKS

The five “bloat-blocking” foods recommended you eat are rice, banana, yoghurt, cucumber and papaya.

Rice

Some foods, especially certain carbohydrates, are only partially digested in the gut, and this can cause gas buildup.

But rice is fully digested in the small intestines, reducing the chance of gas build-up.

Stomach bloating: Five foods to eat to reduce a bloated tummy and excess gas

Stomach bloating: Five foods could help reduce a bloated tummy (Image: GETTY)

Banana

Foods with high sodium intake can all be a cause of bloating. Sodium attracts and retains water in the body.

So to counteract high levels of sodium in the body, the Dr Oz site recommends eating potassium. Banana is rich in this mineral.

Yoghurt

Yoghurt has long been known for helping balance out gut bacteria. The site recommends choosing one with active cultures, as these increase the ‘good bacteria’ in the digestive tract.

Cucumber

Cucumber is a natural diuretic with its high water and low fibre content, meaning they increase urination and help achieve a flatter stomach.

Bloating can be a difficult problem. We don't understand it well but there are several possible causes:

1. Certain foods that we don't digest well can draw fluid into the small bowel lumen causing distension and bloating. Fluid, not gas, is causing the bloating. In your case, rice may have carbohydrate content that is doing this more than in most people.

2. Upper GI dysmotility causes poor handling of foods ingested causing bloating.

3. Recent research has shown that some patients actually involuntarly contract their diaphragm and relax the abdominal wall muscles resulting in significant bloating and increased abdominal girth.

Bloating | How To Get Rid Of Bloating | Reduce Bloating

#1 is the easiest to treat - try the Low FODMAP diet to eliminate carbs that can poorly digested. Reducing rice also reduces the carb content in the diet. You can see a GI doc to get more specifics on this diet.

#2 would need GI evaluation for possible prescription therapy.

#3 is still being researched and treatments with biofeedback are experimental.

We're not talking toxic levels in one serving or anything scary like that, but eating rice a few times a day (every day) is not a good idea. Excess arsenic is linked to an increased risk of heart disease and some types of cancer. You don't need HIIT to get fit.

Go ahead, dive into your dinner of tuna and brown rice. Just don’t repeat that same meal every night. Even though these foods are very nutritious, you can get too much of a good thing.

Foods high in nutrients can also be high in unwelcome amounts of chemicals, and sometimes too much of such foods can wreak havoc on your health. It’s also important to introduce variety into your meals and snacks to make sure you get the balance of nutrients your body needs.

Here are some nutritious foods you should definitely be eating, as long as you don’t overdo it.

Brown rice

We’ve been told for years to cut back on white rice and replace it with whole grain brown rice instead. And although that’s good advice that will net you more fiber, vitamins and minerals, it also comes at a cost: arsenic. We’re not talking toxic levels in one serving or anything scary like that, but eating rice a few times a day (every day) is not a good idea. Excess arsenic is linked to an increased risk of heart disease and some types of cancer.

Brown rice is often a go-to suggestion as a healthy grain alternative choice, especially today, with gluten-free being a popular dietary recommendation. Yes, it is gluten-free, and easy to find, to boot. So what’s the problem?

Digestive issues come in many shapes and sizes, with gluten being just one ingredient on the do-not-eat list that can upset digestion, and while brown rice is generally a safe alternative, it does have some dietary pitfalls that can cause bloating and gas that can result in discomfort, belching, and/or flatulence.

It’s relatively high on the glycemic index.

The GI is a rating system for the carbohydrates in foods that goes from zero (none) to 100 (way too much). Brown rice comes in at about the halfway mark with a score of 50, and for those who are highly sensitive to carbohydrates, this level can still induce inflammation, which can upset digestion. For comparison, take pearled barley, which (while not gluten-free) ranks at 25.

It’s still a starch.

For someone who has bacterial overgrowth, brown rice can still cause bloating, distention, and pain. If you notice these symptoms after eating rice, it’s a pretty good indicator, but if you want to know for sure, ask your doctor about a breath hydrogen test, which measures the amount of hydrogen in your breath. If you have too much, it can mean that you have high levels of bacteria from unabsorbed carbohydrates.

What about the BRAT diet, which you may have heard actually solves digestive issues?

Rice does make up the “R” in this popular dietary treatment (bananas, applesauce, and toast being the other letters), but white rice is actually the recommendation here because one thing you don’t want if you have loose bowels—fiber.

The good news—you don’t need to give up brown rice forever. After six weeks of elimination, if your symptoms subside, try a gradual reintroduction of brown rice—It is recommended just having it at dinner. If your troubles recur, stop, but if you seem to have no big issues, go ahead and add it to another meal. If you have any recurrence of digestive troubles, back off or stop eating brown rice.

What are some good alternatives?

Polenta, couscous, and quinoa may work for you, but these grains are equally high or higher on the GI, and they are all still starchy choices. It is recommended to purchase a ricer, or using your food processor, and giving cauliflower “rice” a go.

How to Reduce Bloating Quickly? Bloating Remedies – Dr.Berg

Belly-bloating foods work in different ways. Some things you eat can increase gas in your stomach, making your abdomen look and feel distended. Even though this bloating is only temporary, it can still be uncomfortable and make your pants feel quite snug around your waistline. Other foods can lead to long-term belly bloat from increased visceral fat storage.

Bloat-inducing bagels

If you go to the bagel store or a deli, you almost always get a huge bagel made with 100 percent refined flour. That refined flour sets off the cascading events of elevated blood sugar, elevated insulin levels, and increased belly fat storage.

If you're a bagel lover, don't worry. Healthier options exist. Aim for a small bagel (the size of the palm of your hand), and make sure it's made with 100 percent whole grains.

Cabbage-powered gas

Cabbage is a vegetable known for increasing gas production in the gastrointestinal tract during digestion. Gas-producing vegetables are often easier to digest and break down when cooked well. So, choose cooked over raw. And don't eat large quantities of cabbage on a day you want your waistline to look slim.

Bloat from carbonated water

For one to three hours after drinking carbonated water, you may feel as though your belly has expanded. The carbonation can make your stomach look distended and cause clothing to fit more snuggly around your midsection.

If you really love carbonated beverages, aim to drink just one glass per day. Also, avoid carbonated beverages a few days before an event or outing where you want your belly to look as flat as possible.

Cola (including diet cola) for a too-full feeling

A cola may contain sugar, corn syrup, or another liquid sweetener. All of these sweeteners increase fat storage right in your abdominal area. High sugar content, especially in liquid form, immediately raises blood sugar, which in turn spikes insulin levels. This elevated insulin level signals your body to begin storing the excess sugar as fat.

Diet soda doesn't contain sugar, but it still has carbonation. Diet sodas are also packed full of artificial sweeteners. These sweeteners are foreign chemicals to your body, so when they're consumed in excessive amounts, they may increase inflammation, which in the long run can increase health risks and belly fat. Your best solution is to try a naturally flavored seltzer or a glass of water with a splash of lemon or lime juice for added flavor.

Waist-expanding risk of fried foods

Deep-fried foods can cause you to feel heavy and sluggish because the high levels of fat in these foods slow digestion. Commercially fried foods often contain the most dangerous of all fats: trans fats. These fats in even small amounts have been linked to many negative health effects (such as heart disease). They can also significantly elevate inflammation in your body.

If you love fried foods, try breading the foods in whole-grain flour and pan-frying them in a small amount of olive oil (or baking them instead). The foods will come out crispy and delicious without all the dangerous fat.

Downside of ice cream

Ice cream contains a large amount of sugar, and foods high in sugar cause both blood sugar and insulin levels to rise, resulting in the storage of more belly fat. Because ice cream is a milk product, it also contains high levels of lactose, the sugar found in milk. Many individuals have lactose intolerance, which causes them to have trouble breaking down lactose and leads to increased gas production, bloat, and even diarrhea.

SIBO: A doctor's guide to the root cause of Bloating and IBS

Extreme temperatures in foods, such as very cold (like ice cream), can also stress the gastrointestinal tract and lead to cramping and bloating.

Sausage stored as fat

Sausage is a fatty meat that's loaded with unhealthy saturated fat. This fat clogs arteries and may also increase inflammation, which has a direct link to belly fat storage. Sausage is almost always high in sodium as well. And food high in sodium causes your body to retain water, giving your belly a bloated look and feel.

Sausage made with leaner meats like turkey, chicken, or venison contains less saturated fat and fewer calories. Even leaner options can be high in sodium, so save them for occasional treats rather than meal staples.

Sugar alcohols as sweet substitutes

Sugar alcohols are sugar substitutes that can only be partially digested by the body. Many times you see these in foods like sugar-free candy, gum, and snacks. They're often listed as xylitol, sorbitol, and maltitol. Because they're only partially digested in your body, they provide fewer calories per gram than actual sugar, but they also can cause gastrointestinal side effects, such as bloating, gas, and diarrhea.

Gum containing sugar alcohols can have some health benefits, such as helping to prevent dental cavities. It also has no impact on blood sugar and insulin levels due to the low glycemic index of sugar alcohols.

Aired-up with sugar-free gum

Chewing gum, in general, while fine to do, can lead to the swallowing of air. The more air that you swallow, the more this air accumulates in your gastrointestinal tract, which can cause bloating, pressure, and belly expansion.

Bloating, Causes, Signs and Symptoms, Diagnosis and Treatment.

White rice for a bigger belly

White rice has been refined and stripped of the outermost and innermost layers of grain, removing most of the fiber, nutrients, and proteins. White rice digests rapidly in your body, creating that cascading effect of increased insulin levels, increased fat storage, and an increased waistline over time. Also, as a refined grain, white rice offers a low level of satiety. So you'll eat it, won't feel very full, and then eat more.

It’s finally fall, which means it is time to get excited to pull out our autumn scarves and slip back into our skinny jeans. But just when you thought you were safe ("Phew! The pressure of bikini season is over!"), there is a chance that as you tried to zip up your jeans, you came in contact with an uncomfortable obstacle – bloating.

We’ve all experienced it – that sensation of fullness and swelling in the abdomen. This feeling is not only physically uncomfortable but also may affect our mood and self-esteem. So why does it happen and how can we stop it?

We all will experience bloating from time to time. Often caused by natural processes during digestion, bloating is typically triggered by the accumulation of fluid or production of gas in the body. However, bloating is not always caused by too much gas, but rather, how the body handles that gas.

Now for the good news: The occasional puff up can be reduced through some wise food choices and lifestyle changes. To ward off the inflation, try these bloat-blocking foods to feel like yourself again.

Rice (fully digested carbohydrates): Some foods, especially certain carbohydrates, are either indigestible or only partially digested in the gut. These foods can cause gas buildup and therefore bloating. According to American College of Gastroenterology, rice and rice flour make a good substitute for starches such as wheat, oats, corn and potatoes. Rice is fully digested in the small intestines, giving it the least potential to form gases in the gut.

Banana (potassium): Bloating is not always gas-related. High sodium intake could be the culprit. Hiding in most of today’s processed foods and restaurant items, sodium attracts and retains water in the body. Potassium on the other hand, can help counter sodium’s role. Maintaining your overall potassium-sodium level is important for water balance. If your bloat is a result of yesterday’s salty dinner, try adding sliced banana to your morning oatmeal for some balance.

Yogurt (probiotics): The basics of beating the bloat with yogurt is to first make sure you're choosing a yogurt that has active cultures. Regularly consuming yogurt with active cultures increases lactobacillus and bifidobacterium – the “good" bacteria – in the digestive tract, which facilitate efficient digestion and prevention of belly bloat. The best source is plain, non-fat or low-fat yogurt. If you need a bit of sweetness, mix in fresh fruit at home rather than grabbing flavored yogurts.

Herbal tea (antispasmodic): Researchers from the University's Nerve-Gut Research Laboratory found that peppermint activates an "anti-pain" channel in the gut that soothes inflammation. For quick relief, sip a peppermint tea to help relax the digestive tract and return to normal peristalsis, aka muscle contractions.

Cucumber (natural diuretic): If you’re already bloated, cucumbers can make a great tummy-flattening snack. The high water and low fiber content of these tasty vegetables can cause increased urination, which in turn, makes you feel slimmer.

Papaya (papain): A 2009 study showed that raw papaya contains a white, milky substance called papain and when ripe, the fruit is moderately laxative and helps in the movement of the bowels. Although it is not the most popular or readily available fruit, papaya may be worth considering. Try using fresh papaya slices in a breakfast smoothie.

Remember, foods affect different bodies in different ways. If you are concerned about how often you feel bloated, try keeping a food diary to identify specific foods that you should avoid. Occasional bloating is normal, but if it occurs chronically, bloating can be a symptom of a more serious health problem. If your problem is chronic, or if you are experiencing a severe increase in gassiness or distention, you should talk to your health care practitioner right away.

Hadley Hickner contributed to this column.

Celiac disease, which can be defined as a gluten allergy, touches 1 percent of all Americans, according to the University of Maryland School of Medicine's Center for Celiac Research. Celiac disease is a serious condition that can increase your risk of autoimmune disease, osteoporosis, infertility and cancers. Eliminating gluten, which is found in grains such as wheat, rye, barley, oats and foods containing these grains, is the only treatment. Rice is free of gluten, but bloating is one of the many symptoms that can indicate that you have been exposed to gluten.

Why You Bloat After Eating

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Bloating With Rice

If you feel bloated within a few hours after having consumed rice, which is a gluten-free grain, try to remember all the other foods and beverages you had throughout the day and in the previous days. Some celiacs might feel bloated within a few hours of consuming gluten, while it can take up to 1 to 2 days for other people to react. The last meal you had might not necessarily be to blame. Write down everything you ate, and you might realize that some of the foods you had with your rice or at other meals in the last couple of days could have contained gluten and caused your bloating. If rice is the only new food you included in your diet and you believe it is causing your symptom, it could be due to gluten hidden in the ingredients or cross-contamination.

Watch For Gluten-Containing Ingredients

Whether you prepared your rice yourself, bought a commercially-prepared rice packet or ate out, gluten could have found its way into your rice. Ingredients such as seasonings, hydrolyzed vegetable protein, flavoring, colorings and food starch could hide gluten. Always read the ingredient lists or ask what ingredients are used when eating out. Choose commercially-prepared rice that is certified gluten-free to be on the safe side or make your own rice using only gluten-free ingredients to prevent bloating and other undesirable side effects of gluten consumption.

Cross-Contamination

Although your rice might have been made using only with gluten-free ingredients, it can be contaminated with gluten through cross-contamination, which can happen if some ingredients used in your gluten-free rice were prepared with the same cutting board, measuring spoons, or cups or utensils used to prepare other gluten-containing foods. To prevent cross-contamination, prepare your rice separately from other gluten-containing foods at your home, or ask that only clean utensils and kitchen equipment be used if eating out. A few crumbs of bread, even if you can't see them, are enough to trigger health problems in celiacs.

Other Gluten-Free Grains

If you feel bloated every time you have rice, although you are 100 percent sure that it is completely free of gluten and that cross-contamination did not occur, you could simply have a food sensitivity to rice. To prevent bloating and other uncomfortable symptoms, try getting your rice-free and gluten-free carbs from yams, sweet potatoes, potatoes, quinoa, corn or fresh fruits and vegetables. Consult a registered dietitian for help establish a meal plan that is adequate for your condition.

The symptoms of Irritable bowel syndrome, or IBS, can vary greatly from one person to another, but bloating is high on the list of commonly reported problems, particularly after eating a meal. Like the symptoms, what causes bloating in an IBS patient can vary from person to person, so it often takes a trial-and-error approach in your diet to find your particular trigger. In the case of rice, trying different types of rice might help isolate the exact cause of your bloating. If you continue to experience bloating, however, talk to your doctor. It may just be that you have another digestive disorder, along with your IBS.

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About IBS

The exact cause of IBS is unclear, reports the University of Maryland Medical Center, but the symptoms of IBS are known to be triggered by the muscles of the intestines contracting too quickly or too slowly. Diet plays a significant part in controlling or exacerbating IBS symptoms, but there is no generalized dietary advice that works for everyone, says the International Foundation for Functional Gastrointestinal Disorders. What food causes bloating to occur for you might cause no issues at all for another person with IBS.

Rice Types

A wide variety of rice types are grown throughout the world, but two basic descriptions are often used to categorize rice: brown rice and white rice. Brown rice is minimally processed, unlike white rice, and contains greater amounts of dietary fiber, vitamins and minerals than white rice, according to the U.S. Department of Agriculture. White rice is processed more thoroughly than brown rice. The refining process removes many of the nutrients and fiber from white rice, but it cooks more quickly and has a longer shelf life than brown rice. Because many of the nutrients are removed from white rice in the refining process, most white rice -- in the U.S., anyway -- has iron, niacin, thiamin and folic acid added back into it.

How to Prevent Bloating on a Vegan Diet

Rice Problems

Rice is not commonly considered a trigger for bloating related to IBS, but that doesn't mean it can't cause problems for some people. One possible reason may be the type of rice being consumed. For example, brown rice has a lot of fiber, which can cause gas and bloating, particularly if you are not used to eating a lot of fiber and are eating other foods, such as beans, that are also high in fiber. White rice is usually well-tolerated by IBS patients, according to the Gastroparesis & Dysmotilities Association, but it does contain starches that can cause gas and bloating.

Rice Recommendations

Keeping a diary of your food for two to three weeks and noting if a particular type of rice causes bloating can help you isolate what your exact trigger could be, says the International Foundation for Functional Gastrointestinal Disorders. If you find that brown rice causes problems, lowering your overall fiber intake and drinking more water might help, as can, possibly, switching to white rice, as it contains little fiber. Switching to brown rice if white rice causes you problems might also ease bloating. Eating rice plain, without any other foods, spices or condiments, can also help you narrow which type of rice is causing the problem, as well as possibly eliminating other potential triggers.

Additional Warnings

Avoiding rice altogether might help ease bloating, but it's best to consult a qualified health practitioner if you decide to do this, as you might be missing out on vital nutrients. If you find that both types of rice cause problems, it's a good idea to talk to your doctor, as you might suffer from a food intolerance, food allergy or other digestive disorder, in addition to IBS.

Bloating is when your belly feels swollen or enlarged after eating.

It is usually caused by gas or other digestive issues (1Trusted Source).

Bloating is very common. About 16–30% of people say they experience it regularly (2Trusted Source, 3Trusted Source).

Although bloating may be a symptom of a serious medical condition, it is usually caused by something in the diet (4Trusted Source).

Here are 13 foods that can cause bloating, along with suggestions on what to eat instead.

(People often confuse “bloating” with “water retention,” which involves increased amounts of fluid in the body. Here are 6 simple ways to reduce water retention.)

1. Beans

Beans are a type of legume.

They contain high amounts of protein and healthy carbs. Beans are also very rich in fiber, as well as several vitamins and minerals ( 5Trusted Source).

However, most beans contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs.

FODMAPs (fermentable oligo-, di-, mono-saccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Gas is a byproduct of this process.

How to Get Rid of Bloating Without A Crazy Diet (My Experience Might Surprise You!)

For healthy people, FODMAPs simply provide fuel for the beneficial digestive bacteria and should not cause any problems.

However, for individuals with irritable bowel syndrome, another type of gas is formed during the fermentation process. This may cause major discomfort, with symptoms like bloating, flatulence, cramping and diarrhea (6Trusted Source).

Soaking and sprouting the beans is a good way to reduce the FODMAPs in beans. Changing the soaking water several times can also help (7Trusted Source).

What to eat instead: Some beans are easier on the digestive system. Pinto beans and black beans may be more digestible, especially after soaking.

You can also replace beans with grains, meat or quinoa.

2. Lentils

Lentils are also legumes. They contain high amounts of protein, fiber and healthy carbs, as well as minerals such as iron, copper and manganese.

Because of their high fiber content, they can cause bloating in sensitive individuals. This is especially true for people who are not used to eating a lot of fiber.

Like beans, lentils also contain FODMAPs. These sugars may contribute to excessive gas production and bloating.

However, soaking or spouting the lentils before you eat them can make them much easier on the digestive system.

What to eat instead: Light colored lentils are generally lower in fiber than darker ones, and may therefore cause less bloating.

3. Carbonated Drinks

Carbonated drinks are another very common cause of bloating.

These drinks contain high amounts of carbon dioxide, a gas.

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When you drink one of these beverages, you end up swallowing large amounts of this gas.

Some of the gas gets trapped in the digestive system, which can cause uncomfortable bloating and even cramping.

What to drink instead: Plain water is always best. Other healthy alternatives include coffee, tea and fruit-flavored still water.

4. Wheat

Wheat has been highly controversial in the past few years, mainly because it contains a protein called gluten.

Despite the controversy, wheat is still very widely consumed. It is an ingredient in most breads, pastas, tortillas and pizzas, as well as baked goods like cakes, biscuits, pancakes and waffles.

For people with celiac disease or gluten sensitivity, wheat causes major digestive problems. This includes bloating, gas, diarrhea and stomach pain (8Trusted Source, 9Trusted Source).

Wheat is also a major source of FODMAPs, which can cause digestive problems in many people (10Trusted Source, 11Trusted Source).

What to eat instead: There are many gluten-free alternatives to wheat, such as pure oats, quinoa, buckwheat, almond flour and coconut flour.

There are several alternatives to conventional wheat bread in this article.

5. Broccoli and Other Cruciferous Vegetables

The cruciferous vegetable family includes broccoli, cauliflower, cabbage, brussels sprouts and several others.

These are very healthy, containing many essential nutrients like fiber, vitamin C, vitamin K, iron and potassium.

However, they also contain FODMAPs, so they may cause bloating in some people (12Trusted Source).

Cooking cruciferous vegetables may make them easier to digest.

What to eat instead: There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes and zucchini.

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What Causes Stomach Bloating After Eating (and How To AVOID It!)

6. Onions

Onions are underground bulb vegetables with a unique, powerful taste. They are rarely eaten whole, but are popular in cooked meals, side dishes and salads.

Even though they’re usually eaten in small quantities, onions are one of the main dietary sources of fructans. These are soluble fibers that can cause bloating (13Trusted Source, 14).

Additionally, some people are sensitive or intolerant to other compounds in onions, especially raw onions (15Trusted Source).

Therefore, onions are a known cause of bloating and other digestive discomforts. Cooking the onions may reduce these digestive effects.

What to eat instead: Try using fresh herbs or spices as an alternative to onions.

7. Barley

Barley is a commonly consumed cereal grain.

It is very nutritious, since it is rich in fiber and contains high amounts of vitamins and minerals like molybdenum, manganese and selenium.

Because of its high fiber content, whole grain barley may cause bloating in individuals who are not used to eating a lot of fiber.

Furthermore, barley contains gluten. This may cause problems for people who are intolerant to gluten.

What to eat instead: Refined barley, like pearl or scotch barley, may be tolerated better. Barley can also be replaced with other grains or pseudocereals like oats, brown rice, quinoa or buckwheat.

Myths about fibre - how fibre causes constipation and bloating.

8. Rye

Rye is a cereal grain that is related to wheat.

It is very nutritious and an excellent source of fiber, manganese, phosphorus, copper and B-vitamins.

However, rye also contains gluten, a protein that many people are sensitive or intolerant to.

Because of its high fiber and gluten content, rye may be a major cause of bloating in sensitive individuals.

What to eat instead: Other grains or pseudocereals, including oats, brown rice, buckwheat or quinoa.

9. Dairy Products

Dairy is highly nutritious, as well as an excellent source of protein and calcium.

There are many dairy products available, including milk, cheese, cream cheese, yogurt and butter.

However, about 75% of the world’s population can’t break down lactose, the sugar found in milk. This condition is known as lactose intolerance (16Trusted Source, 17Trusted Source).

If you’re lactose intolerant, dairy can cause major digestive problems. Symptoms include bloating, gas, cramping and diarrhea.

What to eat instead: People who are lactose intolerant can sometimes handle cream and butter, or fermented dairy like yogurt (18Trusted Source).

Lactose-free milk products are also available. Other alternatives to regular milk include coconut, almond, soy or rice milk.

10. Apples

Apples are among the most popular fruits in the world.

They are high in fiber, vitamin C and antioxidants, and have been linked with a range of health benefits (19Trusted Source, 20).

However, apples have also been known to cause bloating and other digestive issues for some people.

The culprits are fructose (which is a FODMAP) and the high fiber content. Fructose and fiber can both be fermented in the large intestine, and may cause gas and bloating.

Cooked apples may be easier to digest than fresh ones.

What to eat instead: Other fruits, such as bananas, blueberries, grapefruit, mandarins, oranges or strawberries.

3 Must-Know Causes of Water Retention + How to Get Rid of Bloating (FAST)

11. Garlic

Garlic is incredibly popular, both for flavoring and as a health remedy.

Like onions, garlic contains fructans, which are FODMAPs that can cause bloating (21Trusted Source).

Allergy or intolerance to other compounds found in garlic is also fairly common, with symptoms such as bloating, belching and gas (22Trusted Source).

However, cooking the garlic may reduce these effects.

What to eat instead: Try using other herbs and spices in your cooking, such as thyme, parsley, chives or basil.

12. Sugar Alcohols

Sugar alcohols are used to replace sugar in sugar-free foods and chewing gums.

Common types include xylitol, sorbitol and mannitol.

Sugar alcohols are also FODMAPs. They tend to cause digestive problems, since they reach the large intestine unchanged where the gut bacteria feed on them.

Consuming high amounts of sugar alcohols may cause digestive issues, such as bloating, gas and diarrhea.

What to eat instead: Erythritol is also a sugar alcohol, but it is easier on digestion than the ones mentioned above. Stevia is also a healthy alternative to sugar and sugar alcohols.

13. Beer

Everyone has probably heard the term “beer belly” used before.

It refers not only to increased belly fat, but also to the bloating caused by drinking beer.

Beer is a carbonated beverage made from sources of fermentable carbs like barley, maize, wheat and rice, along with some yeast and water.

Therefore, it contains both gas (carbon dioxide) and fermentable carbs, two well-known causes of bloating. The grains used to brew the beer also often contain gluten.

What to drink instead: Water is always the best beverage, but if you are looking for alcoholic alternatives then red wine, white wine or spirits may cause less bloating.

Other Ways to Reduce Bloating

Bloating is a very common problem, but can often be resolved with relatively simple changes.

There are several strategies that can help reduce bloating, outlined in this article.

If you have persistent digestive problems, then you may want to consider a low-FODMAP diet. It can be incredibly effective, not just for bloating but for other digestive issues as well.

How To Get Rid Of Bloating | Indian Food Guide

However, make sure to also see a doctor to rule out a potentially serious medical condition.

Take Home Message

If you have problems with bloating, then chances are that a food on this list is the culprit.

That being said, there is no reason to avoid all of these foods, only the ones that cause you problems personally.

If you find that a certain food consistently makes you bloated, then simply avoid it. No food is worth suffering for.

The potential causes of bloating can vary drastically from person to person. It can often take trial and error to identify what the causes are. Over the years of working one on one with clients, I have had quite a few self-identify that rice causes them to bloat.

In this article, I will discuss common causes of bloating and why rice often is not the cause. It can be difficult to identify the cause, but rice is actually one of THE least common causes of bloating and other IBS symptoms, which is also part of why The Vertical Diet uses rice as the main carbohydrate source.

FODMAPs

The gold standard when it comes to treating bloating is The Low FODMAP Diet. This is because high FODMAP foods are frequent causes of bloating and other IBS symptoms due to fermentation in our large intestine, which produces gas. This gave then causes expansion of the intestines.

Regardless of the type of rice, it is a low FODMAP food.

Some people are more sensitive to FODMAPs than others. There is also individual variation since some of these foods will cause symptoms for some people but not others.

A very brief list of high FODMAP foods includes:

For a more comprehensive guide, check out our FODMAP food list covering all common foods.

When you look at it like that, you will identify that quite a few of these foods could be common in rice-based dishes. For example, garlic and onion are high FODMAP foods that commonly trigger bloating.

From this perspective, it is easy to see why rice could be identified, even if it is not actually the cause. For example, let’s say you consume a meal at a restaurant that has garlic. You probably would not even think of the garlic as a potential cause, which is why rice could seem like the likely candidate.

Portion Size

It can be important to distinguish between being bloated and simply being full.

If you eat a large meal, you should expect to feel full. Your stomach likely will be distended. This is normal. It isn’t the same as being bloated.

If this feeling is solely related to eating a large portion of food, you should not be trying to identify ways to prevent it that are unrelated to portion size.

There could even be downsides to this, for example, there are potential negatives to following the low-FODMAP diet for an extended period of time without reintroducing foods.

The bacteria in our gut thrive on diversity and a lot of high FODMAP foods are also great prebiotics.

Food Chemicals

While FODMAPs appear to be the most common cause of bloating, food chemicals can also cause issues.

From my perspective, the gold standard is to trial a low-FODMAP diet first and if that doesn’t work, I would then try the RPAH Elimination Diet.

That being said, I am aware of at least one other prominent dietitian in this space who does things in reverse and trials the RPAH Elimination Diet first because they believe food chemicals are such a common cause as well.

Salicylates and amines are the most common types of food chemicals. Rice-based dishes often include other ingredients that are high in these compounds. For example, certain sauces are going to be high in amines and salicylates.

With both FODMAPs and food chemicals, there is somewhat of a threshold level as seen in the image below.

By individual foods in small amounts might not cause symptoms, but the combination of foods and/or larger portion sizes can trigger symptoms or increase the severity.

This threshold effect makes it even more difficult to identify foods via trial and error alone.

Using the above example in the image, if an individual experienced that situation, they would likely pinpoint the chocolate as the cause of symptoms. But this would make things more confusing down the line when those other foods caused symptoms.

That is why it is beneficial to undertake these diets properly, with guidance from a professional, or at a minimum, doing thorough research first.

Fibre

If you have a particularly high fibre intake from a meal or spread across the day, this could also contribute to bloating.

Fibre is an indigestible form of carbohydrate. If you dramatically increase your fibre intake, it often leads to an increase in gas production, which leads to bloating.

Since fibre has a lot of benefits, it is a good idea to have a decent amount of it each day. The trick is to slowly increase your intake over time.

One concern some people have is that different types of rice can have different fibre contents. Brown rice has more fibre than white rice, for example.

Although brown rice is higher in fibre than white rice, that does not make it high in fibre. One cup of cooked brown rice still only contains ~3.5g of fibre.

The recommended daily intake in Australia for men is 30g and 25g for women. When it is put into context like that, even brown rice is not high fibre enough to be causing issues. White rice has almost no fibre.

One Way Rice COULD Cause Bloating – Resistant Starch

Resistant starch is found in rice that has been cooked and then cooled. This includes if it is re-heated later for leftovers.

It is found in a lot of other options such as unripe bananas and cooked and cooled potatoes, among other things.

Typically people talk about the health benefits of resistant starch. It is usually a good thing.

But if either you are particularly sensitive to resistant starch, or you rapidly increase your intake of it, there is a good chance it could contribute to bloating.

The mechanism for this is that resistant starch quite literally is resistant to digestion. When it reaches the large intestine, bacteria feed on it which can produce gas.

This mechanism is the same reason it has positive adaptations, such as increased production of short-chain fatty acids like butyrate. But it also explains why some people might experience bloating from rice in some cases.

Rice Typically Does Not Cause Bloating

While I would not completely rule out rice as a cause of bloating, and it is possible, there are so many other options that are far more likely to cause bloating. It would be worth addressing the other areas identified in this article prior to pinpointing rice as the culprit.

Rice is one of the least likely foods to cause bloating, but it is frequently consumed alongside other foods and ingredients that are common causes of symptoms. It can be difficult to identify these causes though, so it is worth undertaking the proper protocols to identify triggers since trial and error can be quite misleading.

Does rice cause stomach issues?

Some people have health conditions that make many foods challenging for them to digest. What healthful dietary choices can a person make if they have trouble with digestion?

Pregnancy & Bloating

Symptoms of digestive problems include acid reflux, bloating, abdominal pain, vomiting, and diarrhea. These can result from many causes, including irritable bowel syndrome (IBS), acid reflux, pregnancy, eating too fast, medications, and gastrointestinal surgery.

The body needs a range of nutrients, including fiber, protein, and fat. In some forms, however, these nutrients can be hard to digest.

What should people with digestive issues eat to maintain a healthy diet while avoiding digestive problems? This article looks at 11 easy-to-digest foods that may help.

1. FODMAPs

High FODMAP foods commonly cause bloating, due to the fermentation that can be triggered in our gut. High FODMAP foods include things like onion, garlic. And when you think about it, many rice based dishes are served with toppings that are rich in these foods – be it a stir fry, a curry, or something else.

2. Food Chemicals

Similar to FODMAPs above, naturally occurring food chemicals can also trigger bloating. Salicylates and amines are the most common types, and again, rice based meals are often served with other foods rich in these compounds. Think a rich curry sauce or a spicy stir-fry; the more flavoursome a sauce is, the more of these food chemicals are likely present.

3. Is the portioning correct?

Often when eating rice dishes out, there can end up being a plethora of food, with larger than needed portions of everything, including the rice being served. Aim (for most people) for a fist size portion of rice, palm size of protein and two cupped hands of veggies or salad as a guide for a well-balanced meal.

4. Are you bloated.. or just full?

After eating, your stomach should be feeling relatively full. It should not be Insta-model flat; a small amount of distention is normal due to the bulk of fibre that has been consumed. If you’re so bloated you’re looking 6 months pregnant, this is a different story (and number 1 or 2 above may be playing a role). But more often than not, if we’re not used to or feel uncomfortable at the thought of this level of ‘satisfied’, where we won’t be looking for something to snack on in the next couple of hours, as were still full from lunch.

So, how do you incorporate more whole grains, such as rice, into your diet (now knowing it probably isn’t the rice that is making you bloated!)? Luckily rice is a versatile, quick and easy-to-cook cupboard essential. I’m a big fan of SunRice Microwave Rice Quick Cups – the Brown Rice variety is my favourite and are an absolute game changer when it comes to being organised, as you’ll have your wholegrains for your meal sorted in just 40 seconds. Also, SunRice’s new SuperGrains range is a premium blend of other grains, which makes it even easier to get that variety of 30 plant foods across the week in!

Rice is a heathy and convenient essential to any diet. If I’m after a meal to be ready in less than 5 minutes, taking a SuperGrains Quick Cup, and serving it with pre chopped mixed salad (from most supermarkets), a can of tuna and a drizzle of extra virgin olive oil is a tasty, convenient way to go.

As you can see, rice is not just an accompaniment; eating rice helps you get a lot of other healthy stuff in – including veggies, fibre and antioxidants.

Remember to share your rice creations on insta by tagging @sunrice and #riceandsimple !

Please note that from time to time I work with companies who’s products I love, to help spread the word of good nutrition, good times and how to be your healthiest self. I do only ever work with companies who are an authentic fit with my ethos.

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Friday, 31 December 2021

can rice cause bloating?

FODMAPs

Portion Size

Food Chemicals

Fibre

One Way Rice COULD Cause Bloating – Resistant Starch

Rice Typically Does Not Cause Bloating

1. FODMAPs

2. Food Chemicals

3. Is the portioning correct?

4. Are you bloated.. or just full?

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