6 Foods That Blow Up Your Belly

A few hours ago you felt great and fit perfectly into your favorite jeans, but now your belly has decided to bloat like a balloon even though you haven’t eaten anything fancy?

Indeed, fatty, salty foods that produce a lot of gas (such as feijoada, pasta, sausages) are the most famous for causing abdominal bloating. However, there are some seemingly innocent foods that can also have this effect. Meet six of them:

1. chewing gum

When chewing gum, it is common to end up swallowing a greater amount of air, which accumulates in the belly and causes swelling. The increase in abdominal volume, however, is even greater when we consume sugar-free gum.

This is because this treat contains artificial sweeteners such as xylitol, mannitol and sorbitol, among others, which are not very well processed by the stomach. When they reach the intestine, they are then fermented by bacteria, which release gas that causes bloating, cramping and diarrhea.

2. Sparkling water

Carbonated drinks in general increase the tendency to bloat simply because of their gas content. Maybe you’ve already noticed this effect after drinking sodas, whether regular or light, but know that it happens even with carbonated water, which does not contain sugars or sweeteners.

3. garlic

Garlic contains polyols and some saccharides that are poorly absorbed by our intestinal tract. As a result, these substances attract water molecules to the intestine and are fermented by bacteria, generating the gases responsible for bloating.

4. Popcorn

It is quite common to consume popcorn with a good dose of salt, which in itself causes fluid retention and bloating. However, even unseasoned popcorn can cause an increase in abdominal volume due to the average serving size.

Three cups of popcorn may have the same amount of carbs and calories as a slice of bread, but they take up a lot more space inside our stomach, causing the belly to bloat.

5. Delicious salads

A lettuce leaf won’t make you bloated, but a generous plate of salad can unfortunately have that effect. This is because, similar to popcorn, greens and vegetables will expand in the stomach, even if they offer few calories.

In addition, like garlic, other vegetables contain substances that our body cannot process and end up being fermented by the bacteria in the intestine, generating gas. Some examples of foods that cause this effect are artichokes, onions, cauliflower, kale, cabbage, broccoli, peas, beans and other legumes in general.

6. Coffee

Not even coffee is completely innocent on the list of foods that cause belly bloating. The famous drink can overstimulate the digestive tract and cause spasms in the intestine, which can result in bloating.

This effect is most noticeable in people who suffer from peptic ulcers, gastritis and irritable bowel syndrome.

Do I need to give up these foods?

No! Some foods that make the belly bloated are very beneficial for health, especially in the case of vegetables. In addition, increased abdominal volume is a temporary effect.

If you want to avoid bloating in your belly on some occasion, the tip is to reduce the amount of these foods in the meals before your event and increase your intake of water and natural juices with a diuretic effect, such as pineapple.

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.