Everyone experiences bloating from time to time, the sensation that makes your stomach feel larger than normal. Bloating is the common term for gas build-up in the stomach and/or intestines. When it comes to diet, the best way to fight bloating is to avoid – or limit – your intake of foods that can cause bloating. Foods that get fermented by bacteria in the intestine can produce gas. 

Here are few foods that cause bloating and what to do about it :

• Cruciferous Veggies like cauliflower, broccoli, kale, cabbage, Brussels sprouts, boy chow etc. As these vegetables are extremely healthy you don’t want to eliminate them completely. Instead try to add them gradually to your diet, steam them longer or blend as a soup/sauce.
• Beans and Legumes which includes all kinds of beans, chickpeas, peas, lentils, soy nuts, edamame etc. Soaking and sprouting the beans is a good way to reduce their side effects. Soak at least 12 hours, change the water a few times, and cook them throughly. It’s also a good idea to take digestive enzymes together with your food.
• Gluten includes wheat and all its derivatives, rye, barely, triticale etc. Choose gluten free options like rice, quinoa, oats, rice flour, nut flour etc.
• Some fruits like apples, pears, cherries, grapes, mangoes, pineapples. You can try to bake/steam your fruits, blend it in smoothie or just choose another fruits like bananas and blueberries that don’t cause bloating.
• Onion and garlic. Fry/steam them thoroughly or choose other spices that reduce bloating like dill, turmeric, mint.
• Diary like milk, cheese and butter. Opt for dairy free products like nut milk, yogurt, coconut butter etc.
• Other products like artificial sweeteners, soft drinks, sugar alcohols, processed food, salty food. Try to eliminate those products from your diet as they don’t benefit your health in any way. Choose kombucha, herbal teas, stevia, erythritol, vegetable juices.

Have you every faced bloating after eating these cruciferous vegetables?