Foods that may cause bloating

Sugar-free gum
Many sugar-free gums and candy are made with sorbitol, which is difficult to break down in the body due to its unnatural ingredients. Sorbitol is said to be about 60 per cent as sweet as sucrose, but has one-third of the calories. Other sugar alcohols like mannitol and xylitol can be found in sugar-free gum and toothpaste too, and these can cause painful gas and indigestion. Try lowering your intake of these ingredients, as for some, even 10 grams a day can cause pain.




Watermelon
While it may be one of the most refreshing snacks, watermelon has a high level of fructose in it, which is hard to absorb and may even lead to diarrhea.




Frozen meals
They're quick and easy, yes, but frozen meals tend to have a ton of sodium, which can lead to bloating. When there's a high concentration of sodium in your food you tend to have more water retention in the stomach, so it is recommended to keep you sodium levels below 2,300 milligrams per day, according to Health Canada. Health Canada suggests 1,500 milligrams per day is an adequate intake for those ages 14 to 50 years old. It is recommended that those 51 to 70 aim for 1,300 milligrams each day.




Dairy
Dairy can be a problem for many people — even if they are not lactose intolerant. If you find yourself in ongoing discomfort in terms of bloating and haven't gotten tested for any intolerances — do it sooner than later, or just cut out dairy for a couple of weeks and see how your body feels on its own. Having a lactose intolerance means your body can't withstand the lactase enzyme, and the small intestine has a tough time digesting the lactose, a.k.a. a sugar found in milk. Dairy also contains the protein whey, which even if you are not lactose-intolerant, can still cause pain. There are different levels of lactose found in dairy, too, so some foods may be easier on the stomach for some than others. Here's a breakdown of lactose in certain foods, comparing the serving size to grams of lactose.





Certain fruits and vegetables
Brussels sprouts, cauliflower and broccoli are gassy vegetables so you can expect more of that when consuming any of them. These foods include raffinose, which is a hard-to-digest sugar. The above vegetables are also coined as cruciferous vegetables and while they contain believed cancer-fighting nutrients, they can leave some foul gassy smells too. Try cooking the vegetables instead of eating them raw. Also, look out for bell peppers, artichokes, onions and even avocados when it comes to gas pressure, as well as fruits that can contain sorbitol like apples, peaches and oranges.




Whole grains
It's so hard to balance what good carbs to intake and how much fibre makes up the diet. Since whole grains are complex carbohydrates you can feel full longer, but too much of the fibre found in whole grains can lead to bloating. Moderation is key and monitoring your intake is important, as is eating slow and drinking lots of water while eating to aid in the digestion process. Those who suffer from gluten intolerance will know the discomfort all to well, but even those without such an intolerance can be invaded with pain because of insoluble fibre, which can also be fermented by bacteria. Understanding both insoluble and soluble fibres are key when balancing your diet needs (and what you wish to avoid). According to Eat Right Ontario, women 19 to 50 years old are recommended to have 25 grams per day while men in the same age category should look to consume approximately 38 grams each day. Women 51 and over are suggested to have 21 grams and men 51 and over are suggested to have 30 grams.




Carbonated drinks
There's a reason why gulping pop or carbonated beverages in general will make you burp — they're bubbly, and that combined with air can lead to gas. Even when you pour such drinks into a glass and add ice, you'll notice the fizz. If you're someone who simply loves sparkling water or pop, trying watering it down a bit so that you're not constantly burping (or worse) instead of enjoying the flavour and fizz.




Beans
Like whole grains, beans (such as kidney or pinto beans) can give you a ton of fibre. Beans also provide necessary protein to keep your body functioning. If you are buying canned beans there's often added sodium, which like mentioned above, can lead to bloating. If you’re buying beans in bulk/not in a can, try soaking them before consuming as it will be less stress on your colon. Also look out for lentils, soybeans and peas as they are gas-inducing foods, too. An easier to digest legume is quinoa, so give that a shot and see how you feel.


From: https://sg.style.yahoo.com