Everyone experiences bloating from time to time, the sensation that makes your stomach feel larger than normal. It is usually caused by excess gas production or disturbances in the movement of the muscles of the digestive system. Bloating caused by gas ranges from mild discomfort to intense pain. 

 Gas can be caused by:

  • certain foods, including cruciferous vegetables, such as cauliflower, broccoli, and cabbage
  • a stomach infection
  • chronic illnesses, such as Crohn’s disease
  • indigestion

When it comes to diet, the best way to fight bloating is to avoid or limit your intake of foods that can cause bloating. Below are some foods that can cause bloating, along with suggestions on what to eat instead.

1. Beans

Beans contain high amounts of protein and healthy carbs. Unfortunately it can cause pain and bloating. Some beans are easier on the digestive system. Pinto beans and black beans may be more digestible, especially after soaking.

2. Lentils

Because of their high fiber content, lentils can cause bloating, especially for people who are not used to eating a lot of fiber. Light colored lentils are generally lower in fiber than darker ones, and may therefore cause less bloating.

3. Broccoli and Other Cruciferous Vegetables

The cruciferous vegetable family includes broccoli, cauliflower, cabbage, brussels sprouts and several others.Cooking cruciferous vegetables may make them easier to digest. There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes and zucchini.

4. Dairy Products

Dairy is an excellent source of protein and calcium. However, about 75% of the world's population can't break down lactose, the sugar found in milk. If you're lactose intolerant, dairy can cause major digestive problems. Symptoms include bloating, gas, cramping and diarrhea. Some great alternatives to milk are coconut, almond, soy or rice milk.

5. Apples

Apples are a great healthy fruit snack to have. However, apples have also been known to cause bloating and other digestive issues for some people.The culprits are fructose and the high fiber content. If you are sensitive to apples try having other fruits, such as bananas, blueberries, grapefruit, mandarins, oranges, or strawberries.

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