Our diet plays a major role in our gut health. Whether you realize it or not, many of the foods you eat every day can either help or hinger your digestive system. While options like fermented foods can help keep your gut microbiome healthy and happy, there are also many foods health experts recommend you steer clear of if you struggle with digestive issues like gas and bloating. And while some of these, such as highly processed foods, seem obviously unhealthy to many of us, there are a few surprising, seemingly healthy foods that could be to blame for your bloating.
To discover some of the surprising gas-inducing foods out there, we spoke to Certified Personal Trainer (CPT-NASM) from BarBend. He pointed us towards two unassuming fruits: apples and blackberries. Read on to learn why they may be stirring up trouble in your gut.
Apples
You may have heard that an apple a day keeps the doctor away. And while it's true that apples can be a great part of a balanced diet, it's important to note that not everybody will have the easiest time digesting them. In fact, Dickson says if you struggle with chronic bloating, you may want to cut this crunchy fruit out of your diet. "Foods heavy in fiber, such as apples, may cause gastrointestinal distress in some people," he warns. Of course, it all comes down to your personal digestive system and the frequency at which you're used to eating fiber. Dickson points out that the gastrointestinal distress apples sometimes cause "happens more frequently in people whose digestive systems aren't accustomed to the abrupt increase in fiber, as is the case with those who eat low-fiber diets." So, if you normally have a lighter fiber intake, just be sure not to overdo it on the apple pie this Thanksgiving.
Blackberries
Berries are another high-fiber food that can be great for your digestive system—but blackberries, in particular, could also wreak havoc on your gut if you're not careful. That's because, as Dickson notes, "despite their innocent appearance, they are also rich in polyols." Polyols, also known as sugar alcohols, are "carbohydrates frequently employed in the synthesis of artificial sweeteners." While these carbs do pack in less calories than standard sugar, they're also digested more slowly and will therefore remain in your body for longer. "As a result, they aren't always absorbed properly, leaving you feeling gassy and bloated," Dickson warns. For this reason, you may want to keep blackberries out of your morning parfait if you want to avoid a bloated stomach.
Of course, most things are fine in moderation—including these surprisingly bloat-causing fruits. At the end of the day, it's important to may attention to your body and how it reacts to certain foods. From there, you'll be able to determine which products you may want to cut out of your diet. But if you have a hunch that apples and blackberries may be to blame, Dickson's input indicates that you're likely onto something!
