The doctor said: "Apples and pears can also be hard to process if you eat the skin." The sugars or fructose that make these fruits tasty can complicate digestion, which can lead to bloating. Garlic also includes fructan, which can serve as "the primary source of trouble." The expert says however, that cooking garlic can dull the bloating effects, while allowing you to gain many of the health benefits offered by garlic. "Raw onions create more issues than cooked ones," he adds, "and try to consider something like onion powder as an option for cooking too." Onions contain a soluble fibre called fructan, which can wreak havoc on your digestive tract if you are sensitive to them, Dr O'Donovan warns. You may also want to try different veg like cucumbers, spinach and asparagus as alternatives." "Raw vegetables like these are tougher to digest," the nutritionist said. These are vitamin-packed produce items that are part of the cabbage family - like broccoli, cauliflower, kale and sprouts - but can be tough on the tummy. If you suspect you have the condition, speak to your GP. This damages your gut (small intestine) so your body cannot properly take in nutrients.Ĭoeliac disease can cause a range of symptoms, including diarrhoea, abdominal pain and bloating. The doctor added: "Gluten protein in wheat, rye and barley can also lead to digestive issues and bloating, particularly if you have Coeliac disease."Ĭoeliac disease is a condition where your immune system attacks your own tissues when you eat gluten. Instead, try to add a few glasses of water to your daily routine."Īlthough wheat, rye and barley are full of fibre, they are high in insoluble fibre - which doesn't break down very well during the digestive process. He added: "They're also really bad for your teeth and excessive consumption puts you at risk of long-term conditions like type 2 diabetes. “Amazingly it's been suggested that three out of four people eventually lose the ability to digest lactose - this is the main carbohydrate in dairy.”Īfter consuming fizzy drinks, "all of the bubbles have nowhere to go", the doctor says, and they're going to make you feel "more full and bloated". The expert said: "The third food item is more of a food group than an individual food. Lighter lentils tend to have less fibre than their darker counterparts, which does make them easier to digest." "It's important to mention that lentils come in a variety of colours. He said: “Again, soaking lentils can work wonders. This might help reduce some of the effects of oligosaccharides and make the beans easier to digest."Ī lot of lentils are legumes, which are a bit like beans, and the doctor says they're likely to leave you feeling bloated for similar reasons. So you could try soaking beans in water ahead of meal times. Still, beans are good for you because they contain lots of fibre. He added: "Ultimately, that process leads to fermentation and plenty of gas. "Now these sugars don't digest gently," Dr O'Donovan warned. The health expert says many types of fibre-rich beans are packed with carbohydrates and sugars called oligosaccharides. He added: "Foods that sit begin to decompose and ferment, and this is going to cause that bloated feeling, which is where gas is building up from the decomposing and fermenting food inside your stomach and bowels, and begins to produce that bloated feeling.”īelow are Dr O’Donovan’s 12 food and drink items that might be contributing to bloating: However, some food can linger on longer than it should in your digestive tract." "This is your body's natural digestive process, and when it's working normally, it should move things along pretty efficiently. This can be caused by some food and drinks, as explained by Dr O'Donovan, who said: "Picture this, the last meal you ate is sitting deep inside of your belly right now, churning and breaking down into a soup of acid and enzymes. The most common reason for bloating is having a lot of gas in your gut. READ MORE: 13 things it's illegal for your partner to do in any relationship - the signs and how to get help Taking to his YouTube channel, he also explained how your diet might be contributing to this symptom. It's very common and there are things you can do to ease it.ĭr James O'Donovan, Director of Research at Community Health Impact Coalition, has said foods like garlic, onions, apples and more can be the reason why you're feeling this type of discomfort. A health expert has listed twelve food and drink items that are likely to cause bloating.Īccording to the NHS, bloating is where your stomach feels full and uncomfortable.
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