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Foods that Can Cause Bloating

Agathe Hakoun - Madame Figaro

9-November-2023

Foods that Can Cause Bloating

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A review with a dietitian-nutritionist of seven surprising foods that can cause bloating.
We know that white bread, raw vegetables, or large amounts of coffee can bloat the belly, but there are other foods that we might not think of that cause just as much bloating. Here are seven, decoded by dietitian-nutritionist Alexandra Retion.

Sugar-Free Candy

We know that chewing gum can promote swelling because of the air that enters the stomach. What is less known is that "excessive consumption of all candies based on polyol (a less caloric sugar alternative found in so-called 'sugar-free' treats, editor's note) affects the digestive system, causes bloating, and provokes digestive disturbances," warns the dietitian-nutritionist.

Broccoli

Rich in vitamins and with numerous nutritional benefits, broccoli is still a cruciferous vegetable. Therefore, it does not escape a consequence similar to that of cabbages: "it ferments in the intestines and produces gas," explains Alexandra Retion.

Fruits

"If you have sensitive intestines, practically all fruits can bloat the belly due to their high fiber content," indicates the dietitian-nutritionist. Eating a fruit like a banana before a workout session might not necessarily have this effect, but if you finish a complete meal containing proteins, starches, and vegetables, the banana can sit heavy on your stomach.

Chia Seeds

While they are excellent for satiety, and rich in omega-3 and minerals, Alexandra Retion still observes among her patients that they can upset the stomach when consumed in large quantities. "They are very rich in fiber, and when mixed with water in the body, they become viscous and ferment, which can bloat the belly," clarifies the professional.

Certain Dairy Products

Some people have difficulties digesting lactose found in yogurts or in milk. "Most of the time, when our belly bloats, it's because our body doesn't have enough lactase enzymes to digest lactose," specifies the dietitian-nutritionist. This is not the case with cheese, which contains very little of the said enzyme.

Puffed Products

"Anything that is puffed can cause bloating," informs Alexandra Retion. When you eat a certain amount of puffed products, such as popcorn or rice cakes, the air contained in the food causes abdominal swelling.

Fried Foods

Fries, fried whiting, doughnuts, spring rolls... When you eat fried foods, you ingest fat that has been cooked at high temperatures and transformed. "This can block our digestion since there's no fiber and a lot of fat, and can lead to bloating," advises the specialist."

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