5 WORST FOODS IF YOU SUFFER FROM BLOATING

Do you often feel bloated after eating?

Accredited nutritionist Faye James lists the five foods to steer well clear of if bloating is a concern for you.

1 FIZZY DRINKS

Fizzy drinks contain carbon dioxide gas, which makes the belly expand and cause bloating. They can also aggravate those who suffer from Irritable Bowel Syndrome or hypersensitive stomachs. Not all people will find fizzy drinks will cause bloating, some people can feel the opposite and find that they actually relieve indigestion and release built-up gas.

2 BEER

Not only is it fizzy but also contains GI irritant alcohol which both combined, can cause extra bloating. If you are susceptible to this, give beer a miss as it’s likely to leave you feeling bloated after a few drinks, and hence the term “beer belly”.

3 ARTIFICIAL SWEETENERS

Often in diet foods or diet drinks, sweeteners rs such as xylitol or sorbitol can an cause bloating as they are hard to o digest, so bacteria in n the intestine feeds eeds on it and ferments, which later causes gas. If you want a sugar-free alternative, opt for products that use stevia or monk fruit extract instead, which won’t affect the stomach the same way.

4 DAIRY

Not all people will find dairy causes bloating, but if you are lactose intolerant, like 75 per cent of the population, you can struggle to break down lactose and will feel gassy and bloated after consuming dairy. If this is the case, try replacing cow’s milk with plant-based milks such as oat or almond and opt for low lactose cheese such as goat’s cheese, parmesan and sheep’s milk cheese.

5 LEGUMES

Legumes such as lentils and beans can cause gassiness and bloating due to their high fibre content, which some people find hard to digest. Opt for pinto or black beans which are easier on the digestion.

Faye James is an accredited nutritionist, member of Nutrition Council Australia, recipe developer and author of The 10:10 Diet.