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We all recognize that awful and uneasy sensation when you consume something unsuitable and your stomach suffers the consequences. Bloating can be quite unpleasant, and eating healthily doesn’t necessarily guarantee you won’t experience it. Many nutritious foods can lead to gas and other stomach problems. Most people manage this by removing certain items from their meals, which was the approach taken by Lena Bakovic, MS, RDN, CNSC at Live It Up. She eliminated specific healthy foods that were the culprits. Here are the top five offenders and her experience after avoiding them.
Dairy
The first food Bakovic identified as causing her bloating was dairy. Although cheese and ice cream are tasty, many individuals have trouble tolerating dairy and need to reduce or completely remove it from their diets. “From my personal experience, dairy products have sometimes been responsible for causing bloating and gas,” she explains.
Beans
Beans are packed with protein but also contain fiber, which can lead to stomach issues, making them the second food Bakovic chose to avoid. “At certain times, I also found it necessary to temporarily cut out legumes, such as various types of beans and lentils, due to digestive problems, including bloating and gas symptoms.”
Cruciferous Veggies
We’re always told to eat veggies since they’re packed with essential nutrients, but some can cause serious stomach pain. “Cruciferous veggies (like broccoli and cabbage), for me personally, have most definitely at times triggered bloating and gas though it did not last so long,” Bakovic says.
High Fiber Cereal
Fiber can be difficult to digest resulting in bloating and gas. Foods that contain a good amount of fiber can be hard for many to consume because of the bloating. “From my last experience trying a new brand of high fiber cereal, I experienced bloating for a few days unlike the previous brand we used at home.”
It Can Take Days to Feel Better
After not eating dairy, beans, high fiber and certain veggies, Bakovic said it took a while to feel relief. “Personally, it can take from 3-5 days to feel relief after having these healthy foods.” I juice ginger and lemon, and have that first thing in the morning which helps to reduce my bloating. I also focus on hydration if these symptoms occur.”
Slowly Reintroducing the Foods Back
All of the foods Bakovic cut out of her diet are full of health benefits. While she avoided eating them for an extended period, she eventually reintroduced them in a strategic way. “I made sure to include smaller portions and more protein,” she says. “For example, now I prepare my cabbage in a soup rather than having it as a salad. I also try to document my digestive symptoms in a food log, which allows the recognition of symptom patterns and helps with re-introduction.” She adds, “I do have to say that dietary modifications should always be customized to each individual, and ideally made under the care of a qualified healthcare provider such as an RDN.”
Heather Newgen