With so many contradictory claims when it comes to eating healthy, it can be hard to know what to eat and what to avoid.  This confusion leads so many to throw their hands up altogether and feel those feelings of “why even try?!” 

Even foods touted as healthy can still cause you discomfort.  Bloating is our bodies attempt to let us know it disagrees with something we gave it and can be a big clue to the types of foods you should cut down on or avoid. 

Here are a few of the main culprits when it comes to foods
 that can cause bloating…
 

1. Beans
Beans are great for protein and good carbs, but many of them contain a type of sugar in the FODMAP group (fermentable oligo-, di-, mono-saccharides, and polyols). If you have digestive issues, beans can cause gas as they digest which gives you that unpleasant, bloated belly. Soaking the beans can usually help, but if you’re in a hurry, choose pinto or black beans — they’re easier to digest.

2. Lentils
Another high protein legume with loads of fiber, lentils can also bring on the bloat. Choosing the light-colored lentils is a better option for keeping that bloating under control.

3. Wheat
Whole wheat has always touted as a healthier alternative, but it doesn’t sit well with a lot of people due to the gluten it contains. If you have a sensitivity to gluten, your gut will show it by bloating after consuming wheat products. Wheat also has FODMAPs, as we discussed above, so if you’ve shown a tendency to bloat after eating wheat products, you should look for gluten-free options like quinoa, buckwheat, pure oats, or things made with almond or coconut flour.

4. Cruciferous veggies
While cruciferous veggies like broccoli, cabbage, cauliflower, and brussels sprouts are incredibly healthy, they can lead to stomach inflation. Cooking them makes them much easier to digest, but if that still doesn’t seem to help, focus more on spinach, lettuce, zucchini, cucumbers, and sweet potatoes.

5. Garlic and onions
These two are great for flavoring just about anything you can cook up in your kitchen. If eating either of them raw sets you off, you should make sure they’re cooked first.  If that still doesn’t do the trick, you should try swapping them out for fresh herbs like thyme, basil, chives, or parsley to keep your dishes flavorful.

6. Dairy Products
If you’ve noticed bloating coming on after eating yogurt, cheese, butter, or drinking milk, switch to lactose-free dairy products to get all the flavor without the agony.  Many people cannot process dairy well, so give dairy-free a shot and see how much better you feel. Milk, in particular, has many other alternatives like almond milk, coconut milk, oat milk, or cashew milk.

Just because certain foods are healthy doesn’t mean they are helping you out. If you frequently bloat after eating, keep a journal of what you eat and write down when you get bloated. You’ll be able to identify the offender, learn more about your body and the best foods to feed it.

Do certain things tend to bloat you more than others? Hit reply and let me know what your problem foods are.  I may have some useful tricks up my sleeve for you!

 Enjoy one of my favorite healthy snack recipes!

MACA PROTEIN CACAO BALLS

  • 1 cup pitted dates
  • 1 cup raw unsalted nuts or seeds- use a combo of your choice; pepitas/pumpkin seeds, cashews, brazil nuts, pistachios, almonds, sunflower seeds
  • 1 tablespoon cacao powder
  • 1 tablespoon maca powder
Combine all ingredients in a food processor and blend. You want everything to be combined and the mixture to stick together when formed into small balls. Roll into balls. Store in airtight container in the refrigerator.

 Yours in health and wellness,

Janice Marto, AADP, CHHC
Certified Holistic Health Coach