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Bloating and proper nutrition: Dietitian's explanation

Bloating and proper nutrition: Dietitian's explanation Illustrative photo (Freepik)
Author: Maria Kholina

Bloating may occur even if you're eating super healthy. As it turns out, this condition is considered completely normal and arises for several reasons, according to dietitian Vira Kuryn.

Why bloating occurs

According to the expert, with the transition to proper nutrition, the volume of fiber in the diet increases significantly. To avoid this, the fiber volume needs to be increased gradually.

Additionally, bloating can be caused by low-fat dairy products, though not for everyone. To address this, it's advisable to avoid low-fat products.

Another reason is the large amount of protein in the diet. The solution is to aim for 1-2 grams of protein per kilogram of your weight.

Foods that cause bloating

Foods that can provoke bloating include:

  • Sugar and sugar substitutes, such as fructose, which can be difficult to digest and cause gas
  • In people with lactose intolerance, the body cannot digest milk sugar
  • Broccoli, cauliflower, onions, and artichokes
  • Legumes contain dietary fibers that cannot be fully digested by the body. Gas is produced when these fibers are broken down by bacteria in the intestine
  • Excessive consumption of protein-rich foods such as meat, fish, and eggs
  • Baked goods, especially those made from white flour, which can be difficult to digest and cause gas

Food allergies, as well as individual reactions to certain substances (such as gluten), can lead to severe bloating. Pay attention to the foods that cause discomfort in your stomach and intestines, and eliminate them from your diet.

Furthermore, aerophagia, which is the swallowing of atmospheric air, constitutes the majority of stomach gas. Air enters the stomach during eating, chewing gum, drinking carbonated beverages, and smoking.

Larger pieces of food bring in a greater amount of atmospheric gas mixture. Even though most of the swallowed air is expelled through belching, the rest can cause flatulence.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.