![]() You may also find yourself stocking up on dairy-free ice cream and yoghurt for dessert. This will help you meet your daily calcium intake. In this case, your dietitian may recommend following meal plans that include cheeses that are low in lactose like cheddar, Swiss, or Parmesan. While it’s best for some individuals to avoid lactose-containing foods at all costs, some can tolerate them in moderate portions albeit their consumption should be spread throughout the day. The need to eliminate or minimise the number of dairy products from their diet will depend on the severity of their condition. The European Review for Medical and Pharmacological Sciences reported that approximately 75% of the world’s population will lose the ability to break down lactose at some point in their lifetime. This condition contributes to an increased likelihood of bloating, gas pains, diarrhoea, and bellyache. While cow’s milk, certain types of cheeses, and yoghurt are excellent sources of protein and calcium, they contain lactase that people with lactose intolerance are unable to digest. Basil, chives, and other spices and herbs are excellent alternatives for garlic. Even when consumed in small quantities, these foods can trigger bloating and other digestive problems like gas and stomach cramps.Ĭonsider replacing onions with low- FODMAP vegetables such as collard greens, fennel, or celery. Gas-producing polysaccharides called fructans are typically found in onion, garlic, agave, and leek. Meanwhile, you can try substituting gluten-containing wheat and grains for wild rice, pure oats, quinoa, buckwheat, and coconut and almond flours and observe how your body reacts. Therefore, it’s best to get yourself tested for both coeliac disease and non-coeliac gluten sensitivity to identify which exactly causes your bloating and other digestive symptoms. Some patients may still suffer from the symptoms while following this diet. Following a gluten-free diet is often recommended to minimise these symptoms, but there’s no guarantee it’ll produce the same positive results for everyone. But aside from bloating, other symptoms might also include skin rash, brain fog, headache, anaemia, and joint pain. This adverse reaction to gluten is often a symptom of coeliac disease, an autoimmune disease that affects 1 in 70 Australians.Ĭonversely, non-coeliac gluten sensitivity is also common. Wheat and Grainsįoods made from wheat and grains like baked products and pasta contain a type of protein called gluten, which may trigger bloating, as well as abdominal pain, excess wind, and diarrhoea for some individuals. We also included in this post some substitutes for these foods that may be causing this digestive issue. If you experience bloating after eating, it’s best to find out which foods might have triggered it so you can either avoid or limit your consumption of them in your next eat out. During an IBS flare-up, bloating can be accompanied by other IBS symptoms such as abdominal pain, diarrhoea, flatulence, or nausea. ![]() Bloating is also commonly experienced by people who have Irritable Bowel Syndrome (IBS) and food sensitivities. There are many possible reasons behind bloating, but in most cases, it is caused by the foods and beverages you consume. These are the obvious signs of bloating, and the foods that you eat may be causing it. Jeans tight around your waist after a meal. From a flat to a big balloon-sized tummy.
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