No one ever wants to deal with a bloated stomach, but experiencing a bit of bloating and digestive discomfort here and there is to be expected. However, when the issue becomes chronic, it may be time to take some measures in order to improve your gut health and restore comfort in your digestive system. While there are several factors that may contribute to bloating, one of the most significant ones is your diet. For this reason, cutting out certain foods is a good place to start.
To uncover some of the most common ingredients that can cause and worsen bloating, we checked in with registered dietitian and nutritionist Krutika Nanavati. She told us that dairy, artificial sweeteners, onions, and garlic, are some of the biggest offenders. Read on for all of her expert insight on these ingredients.
Dairy
Although not everyone has a dairy allergy or intolerance, cutting out dairy could be one good way to get to the bottom of your chronic bloating. Nanavati explains that "dairy products and milk contain lactose, which is a sugar that many people cannot easily digest." For this reason, she notes, "Eating too much dairy or not having enough of the enzyme lactase, which helps break down lactose, can cause gas and bloating."
If you frequently experience bloating after having coffee with milk or a bowl of pasta topped with cheese, the dairy may be to blame. Luckily, there are plenty of dairy-free alternatives out there to fill that cow's milk-shaped hole in your heart.
Artificial sweeteners
Many people add artificial sweeteners to their coffee and baked goods or choose sugar-free sweets containing this ingredient; after all, it sounds like a healthy alternative to sugar. However, while sugar certainly comes with a wide range of health risks, artificial sweeteners are unfortunately not much better, especially when it comes to bloating and other digestive issues.
"Artificial sweeteners are not fully digested by the body, resulting in indigestion and fermentation in the gut," Nanavati warns. "This can lead to excess gas production, causing uncomfortable bloating and flatulence." Instead of sugar or artificial sweeteners, it's best to go with natural sweeteners for optimal health.
Onions and garlic
Unfortunately, while onions and garlic are some of the most common ingredients that work their way into a range of recipes, they can also be some of the worst ingredients for your gut health.
"Onions and garlic contain compounds called fructans," Nanavati tells us. "Fructans are a type of carbohydrate that is not easily broken down in the small intestine." She warns that "Eating too much of onion and garlic can lead to an increase in the amount of gas produced."
While it may be hard to part with these kitchen staples, it could be a good idea if your bloating is getting out of hand.
The bottom line
Ultimately, the best way to achieve optimal gut health and get down to the bottom of your digestive issues is to speak to a doctor. After all, your health is personal, and there's no one-size-fits-all solution to bloating. However, by cutting out foods that commonly cause and contribute to the issue, you're likely to be one step closer to a more comfortable, healthier body.
