A Harvard Gut Doctor Shares 8 Foods That Cause Bloating—and What She Eats Instead
Dr. Jacqueline Wolf, a gut doctor and Harvard Medical School professor, shares the foods she avoids that cause bloating.
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One in 10 people
After eating, you may feel bloated or gassy.
As a
gastroenterologist
Associate Professor of Medicine at
Harvard Medical School
I am often asked what causes bloating and how to stop it.
There are many factors that can cause bloating.
many potential factors
One common cause is what we eat.
Poorly absorbed by the stomach
.
Avoid these foods if you experience frequent bloating after meals:
Sweetened foods
About a third of people have fructose malabsorption.
Half of the population
Cells in the intestine can have difficulty absorbing fructose.
Avoid foods that are sweetened with high fructose corn syrup, such as:
Candy
Bread and baked goods packaged
Fruits packaged in packaging
Sweetened dairy products such as yogurt
Sauces like ketchup
Soft drinks and juice
Choose whole foods instead of sugary drinks.
Bloating can be caused by carbonation
Choose flat water or vegetable juices.
- Fructose-rich fruits
Avoid (or only consume in moderation) fruits that are high in fructose.
Apples
Watermelon
Grapes
Grapefruit
Nectarine
Plums
Peaches
Ripe bananas
Prunes
Raisins
For my fruit fix I like to eat bananas that are firm and slightly unripe, blackberries, blueberries or strawberries.
Onions and other vegetables with fructans or galactans
Even vegetables, especially those with lots of fiber can cause bloating.
.
Gassiness can be caused by carbohydrate breakdown in the gut.
Bloating is most likely caused by these vegetables:
Asparagus
Zucchini
Onions
Shallots
Leeks
Asparagus
Artichokes
Beets
Brussels sprouts
Savoy cabbage
Fennel
Snow peas
Choose less sweet options such as carrots, beans, avocados and celery.
Milk and other dairy products
Lactose intolerance affects
68% of the population
As we age, this becomes more prevalent.
To reduce bloating and stomach discomfort, dairy products such as milk or ice-cream can be replaced with lactose free alternatives. However, not all your favorite foods are off limits.
Most people tolerate unsweetened yogurt, since most of the lactose has been broken down. Hard or aged cheeses, such as parmesan, brie and mozzarella, Swiss, goat cheese, and Swiss, are generally more tolerated.
Beans
Many beans, lentils and peas are included in
Raffinose
A type of sugar the body cannot break down. Beans contain a lot of fiber and can cause gassiness.
You are more likely to get gas if you eat black beans, navy beans kidney beans pinto beans soy beans. Green beans, black-eyed beans and mung bean are better alternatives.
- Sugar substitutes
Avoid sugar alcohols that end in "-ol" such as sorbitol. They are a good alternative to sugar alcohols.
Gas and bloating are common symptoms
We cannot decompose them.
Stevia and monkfruit extracts are healthier, and less likely cause gas and bloating.
Grains
Gluten-containing foods can cause bloating for people who are gluten intolerant. Avoid wheat, rye, and barley if you are intolerant.
Choose foods that are easier on your stomach, like rice, quinoa and oats.
Fermented foods
Fermented foods are a great way to get your fermented food fix.
Strengthen your gut microbiome
Some may cause temporary gas and bloating. For a more comfortable stomach, I suggest limiting the intake of kimchi and kombucha.
Reduce bloating in more ways
In addition to diet, I recommend that patients do four other things to prevent bloating.
Avoid swallowing air.
Slowly and gently chew each bite of food. Avoid talking or chewing while you are eating.
Flat water is a good choice.
Avoid sodas and carbonated beverages.
After eating, take a 10- to 15-minute walk.
Researchers have found
This helps to speed up the movement of food from the stomach to the small intestines.
Massage your abdomen to remove gas and stool.
Massage your entire abdomen if it is bloated. Start at your right hip, move up and across to your upper abdomen. Then massage your left side down, until you reach your pelvis. Massage your lower abdomen from your right to left side.
These tips are based upon my research and medical experience. If you suffer from chronic or severe bloating problems, it is best to consult your physician.
Dr. Jacqueline Wolf
Associate Professor of Medicine at
Harvard Medical School
A gastroenterologist is available at
Beth Israel Deaconess Medical Center, Boston
She is also the author of "
Take Control of Your Digestive System: A Woman's Guide
", co-founder
Foodicine Health
The non-profit organization is dedicated to food education.
Dr. Judy Nee
This article was written by Dr., assistant professor of medicine, Harvard Medical School.
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