If you find yourself feeling bloated regularly after eating, it’s a good idea to avoid foods that are known to cause gas. Cut down on fizzy drinks, beans, lentils, onions, cabbage, broccoli, sprouts, cauliflower, and turnips.
Eliminate sugar and “sugar-free” foods and drinks with artificial sweeteners such as sorbitol, maltitol and aspartame completely. We are unable to digest these fully, which results in gas, bloating and discomfort.
Food intolerances are a common cause of bloating, with the most problematic foods being wheat, gluten and dairy. Try to cut these out completely. Doing an elimination diet and then introducing foods slowly one by one can help you pinpoint your unique intolerances or sensitivities.
Try soaking beans before cooking and lightly cooking vegetables before eating to reduce gas. Alternatively, you can invest in a food intolerance or microbiome test which should give you valuable personalised insights on how to improve your gut health.