BLOATING – what you should or shouldn’t eat

We are often in a situation that we feel bloating in the stomach. We wonder what the causes of this and what is best to eat in order to avoid this unpleasant phenomenon. We will give some guidance and suggestions on how to solve this problem.

Apples and water on table with female body on sport attire eating banana at background, shot for diet concept

When we feel bloating often we take any sparkling drink to alleviate this phenomenon, here’s why it’s not good. Carbonated drinks releasing carbon dioxide which makes flatulence even stronger. Also taking salty foods cause water retention in the body. There are many other foods that cause bloating in the stomach but also more importantly, there are foods that make them reduce the sense of full of stomach. Now let’s look at what the foods that encourage or regulate bloating.

what we shouldn’t eat

Milk produce. Cheese, yogurt, ice cream can cause bloating. Almond, coconut or rise take if you are intolerant to lactose (try to avoid soy).

Fruits and Vegetables. Some fruits and vegetables, including apples, pears, bananas, raisins, asparagus, potatoes, cabbage, broccoli and lentils contain complex sugars and starches that are heavily degradable. It is obvious that this is not the food you want to avoid so it’s best to cook these foods to boost their rapid decomposition and digestion in the body, it also reducing the portions.

Beans. It contains sugar oligosaccharide, which is not easily digestible for our body, so that when it reaches the colon, activates the bacteria that causes bloating. Immersion beans proven to reduce the amount of oligosaccharides which does not diminish the nutritional value of the beans.

Chewing gum. When you chew comes to swallowing air, which will cause stomach bloating. It is even worse if you opt for sugarless gum because it often contains sorbitol and xylitol, which is fermented by bacteria in the intestines and cause further bloating.

Fatty foods. Fat slows digestion, prolonging the food fermentation time – makes it longer.

Artificial sweeteners. Artificial sweeteners such as sorbitol are not good for the digestive process. In addition to juices, candies and chewing gums can often be found in low calories food.

Spicy food. It stimulates the release of stomach acid.


what we should eat

Cranberry is a natural diuretic so it will help in removing excess fluid in the body.

Ginger is one of the most common anti-inflammatories.

Green tea is also responsible for speeding up your metabolism.

Cucumber will reduce swelling and bloating of the stomach.

Whole grains (excluding those that contain gluten) in themselves have a high percentage of fiber.

Apple cider vinegar has a high percentage of minerals and potassium that help in cell clean but also have a role in the breakdown of food.

Coconut water has a high percentage of potassium that will help in expelling sodium from the body, thereby reducing bloating.

Pineapple contains bromelain, an enzyme that accelerates the process of digestion.

About Marko Mikic

Marko is Master degree Professor of Physical Education and Graduated Organizer of Sports Recreation. Licensed TecnoGym Personal Trainer with international experience, with over 15 years. Instructor, Lifeguard and Coordinator in Life Saving Federation. Former Ski competitor and actual Ski instructor. Conditioning coach for professional athletes. Actual Fitness and Health Writer, Health Advisor, Online Coach and Fitness Specialist. Health and Fitness Consultant and Publisher. Certified Trainer for Kinesitherapy, Sports Diagnostics, Back Pain Prevention, Discovering Physical Faults, Muscle Imbalances, Early Diagnosis of Injuries, Assessment of Physical Skills and Tests, Functional Training and Cross Fit. Personal Trainer and Freelance Photographer.

Posted on September 3, 2015, in ENGLISH, HEALTH, NUTRITION and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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