Doctor shares 12 foods and drinks to avoid that cause bloating

A health expert has listed twelve food and drink items that are likely to cause bloating.

According to the NHS, bloating is where your stomach feels full and uncomfortable. It's very common and there are things you can do to ease it.

Dr James O'Donovan, Director of Research at Community Health Impact Coalition, has said foods like garlic, onions, apples and more can be the reason why you're feeling this type of discomfort. Taking to his YouTube channel, he also explained how your diet might be contributing to this symptom.

The most common reason for bloating is having a lot of gas in your gut. This can be caused by some food and drinks, as explained by Dr O'Donovan, who said: "Picture this, the last meal you ate is sitting deep inside of your belly right now, churning and breaking down into a soup of acid and enzymes.

"This is your body's natural digestive process, and when it's working normally, it should move things along pretty efficiently. However, some food can linger on longer than it should in your digestive tract."

He added: "Foods that sit begin to decompose and ferment, and this is going to cause that bloated feeling, which is where gas is building up from the decomposing and fermenting food inside your stomach and bowels, and begins to produce that bloated feeling.”

Below are Dr O’Donovan’s 12 food and drink items that might be contributing to bloating:

1. Beans

The health expert says many types of fibre-rich beans are packed with carbohydrates and sugars called oligosaccharides. "Now these sugars don't digest gently," Dr O'Donovan warned.

He added: "Ultimately, that process leads to fermentation and plenty of gas. Still, beans are good for you because they contain lots of fibre. So you could try soaking beans in water ahead of meal times. This might help reduce some of the effects of oligosaccharides and make the beans easier to digest."

2. Lentils

A lot of lentils are legumes, which are a bit like beans, and the doctor says they're likely to leave you feeling bloated for similar reasons. He said: “Again, soaking lentils can work wonders.

"It's important to mention that lentils come in a variety of colours. Lighter lentils tend to have less fibre than their darker counterparts, which does make them easier to digest."

3. Dairy

The expert said: "The third food item is more of a food group than an individual food. And this is dairy.

“Amazingly it's been suggested that three out of four people eventually lose the ability to digest lactose - this is the main carbohydrate in dairy.”

4. Carbonated drinks

After consuming fizzy drinks, "all of the bubbles have nowhere to go", the doctor says, and they're going to make you feel "more full and bloated".

He added: "They're also really bad for your teeth and excessive consumption puts you at risk of long-term conditions like type 2 diabetes. Instead, try to add a few glasses of water to your daily routine."

5. Wheat, rye and barley

Although wheat, rye and barley are full of fibre, they are high in insoluble fibre - which doesn't break down very well during the digestive process. The doctor added: "Gluten protein in wheat, rye and barley can also lead to digestive issues and bloating, particularly if you have Coeliac disease."

Coeliac disease is a condition where your immune system attacks your own tissues when you eat gluten. This damages your gut (small intestine) so your body cannot properly take in nutrients.

Coeliac disease can cause a range of symptoms, including diarrhoea, abdominal pain and bloating. If you suspect you have the condition, speak to your GP.

6. Cruciferous vegetables

These are vitamin-packed produce items that are part of the cabbage family - like broccoli, cauliflower, kale and sprouts - but can be tough on the tummy. "Raw vegetables like these are tougher to digest," the nutritionist said.

"So cooking them can limit bloating. You may also want to try different veg like cucumbers, spinach and asparagus as alternatives."

7. Onions

Onions contain a soluble fibre called fructan, which can wreak havoc on your digestive tract if you are sensitive to them, Dr O'Donovan warns. "Raw onions create more issues than cooked ones," he adds, "and try to consider something like onion powder as an option for cooking too."

8. Garlic

Garlic also includes fructan, which can serve as "the primary source of trouble." The expert says however, that cooking garlic can dull the bloating effects, while allowing you to gain many of the health benefits offered by garlic.

9. Apples and pears

The sugars or fructose that make these fruits tasty can complicate digestion, which can lead to bloating. The doctor said: "Apples and pears can also be hard to process if you eat the skin."

10. Artificial sweeteners

The doctor advises people to eliminate artificial sweeteners from their diet, and to instead use natural sweeteners - such as honey.

11. Fatty foods

Eleventh in the list is fatty foods, so things like beef, pork and "just about anything that has been fried can take a while to break down in your belly." The experts explained that this is why people can feel full for a long time after eating a fatty dish.

12. Beer

Dr O'Donovan says: "Beer is again carbonated, which can lead to bloating. It is also made with hard-to-digest grains, such as wheat and barley. Plus, it's alcohol, which has its own set of digestive issues."

Dr O'Donovan's top tips to avoid bloating:

Try to chew more

Besides the things you eat, the doctor also stressed the importance of being weary of how you eat and how much you eat, which can both play a role in bloating. He explains: "Smaller bits of food are easier to digest than larger chunks, making it less likely your dinner is going to hang around too long in your gut."

Stay hydrated

Drinking more fluids, such as water, "can help things move along in your GI tract".

Be mindful of dietary changes

"Your body adjusts to what you eat to a certain extent, but if you suddenly start eating different foods your digestive system may struggle to handle the change, and this explains why you might feel bloated whilst you're travelling," the doctor said.

When should you see a doctor?

The health expert stresses that you should see your doctor if:

• You've been feeling bloated for 3 weeks or more

• You feel bloated regularly (more than 12 times a month)

• You've tried changing your diet but keep feeling bloated

• You have a swelling or lump in your tummy

• You have bloating along with being sick, diarrhoea, constipation, weight- loss or blood in your poo

• You find it difficult to move or do daily activities because you’re bloated