When it comes to understanding your bloating and gas it can be overwhelming. However, removing some key foods for a period of time can help! By eating the same foods over and over again can trigger an intolerance. The key to a healthy microbiome is a diverse diet.
However, there are some foods who are known to cause bloating and gas. It could be the food itself or how much of the food you’re eating. When switching to a paleo-based lifestyle, it can be very easy to overdo it on the vegetables.
I’ve heard of some clients eating 3-cups or more in one sitting. That can be way too much fiber in one meal. However, let’s dive into some foods that could be triggering your bloating and gas.
5 Foods that Can Cause Bloating and Gas
I am going to use a combination of specific foods and food groups to keep this short and sweet for you. When it comes to doing an elimination ensure you’re working with a physician. Especially if there is an underlying gut dysbiosis!
This includes foods that have one or more types of sugar that are difficult for us to digest. FODMAPS stands for Fermentable Oligosaccharides Disaccharides, Monosaccharides, and Polyols. These are naturally occurring in vegetables, fruit, dairy, legumes, and sugar substitutes.
What is also important about these foods is that they contain prebiotics that feeds our probiotics. However, if you have underlining gut condition, like SIBO, you can be feeding the wrong bacteria.
Some fodmaps foods are:
- Lactose Dairy Products
- High Fructose Corn Syrup
As you can see it is a wide range of foods that could be triggering your symptoms. What I’ve done in the past is go low fodmap for 1 month to see how my body reacts. After that 1 month, I slowly reintroduce fodmaps to see how much/which types trigger symptoms. Some people are able to customize their nutrition based on how their body reacts. I always recommend a stool test to see if there’s any form of gut dysbiosis going on.
This includes sugars like Erythritol, Xylitol, Stevia, Allulose, and so on. These are all sugars added to processed foods. They’re often 10x or more sweetener than regular sugar. This is what makes processed foods so palatable and addictive.
Even though they have no nutritional value, they can cause major issues digestively. Some common symptoms are bowel changes, bloating, gas, nausea, cramping, and so on. Especially if you have leaky gut as the sweeteners can cause systemic inflammation.
It is okay to have it once in a blue moon, but if you’re consuming it daily that could be causing your bloating and gas.
Just like fodmaps, there are a set of vegetables that can cause bloating and gas for different reasons. Nightshade vegetables include:
- Tomatoes (All Types)
- Potatoes (Except for Sweet Potatoes)
- Peppers (All Types)
- Spices (Curry, Chili, Cayenne, Red Pepper, and Paprika Powder)
- Goji Berries
- Ground Cherries
- Ashwagandha (A Medicinal Mushroom)
The concern with these vegetables is they can cause inflammation as well as digestive symptoms. This can especially be a concern with those with an autoimmune disease like Hashimoto’s.
I’d recommend doing something similar to the fodmap protocol to see what specific nightshade could be causing your symptoms. Unbound Wellness has loads of delicious recipes that are nightshade-free.
I feel these are the poster child vegetables for foods that cause bloating and gas. Part of the reason, we experience these symptoms is due to them contain sulfur. This can cause your flatulence/feces smell of rotten eggs.
Cruciferous vegetables include:
- Broccoli (All Types)
- Brussel Sprouts
Another important key point here is that they’re also very rich in prebiotics. Everyone should include these types of vegetables in their diet. However, if you struggle with bloating you can try cooking them as that helps to break them down. Also, play around with how much you’re eating.
More often times than not the issue is that you’re eating too many in one sitting.
Technically this isn’t a food, but it counts for this situation. In order to make carbonated water, air and gas are added to give it the bubbly feel. However, that adds air and gas to our digestive system. Another concern here too is the use of artificial sweeteners and natural flavors.
I recommend going for carbonated water that contains fresh juice as the flavoring. Spindrift is a company where the only ingredients are juice and water. Another thing here is to limit how much your drinking it and how fast. Sometimes it is just too much for our systems to handle.
I hope this helps you to discover the possible root cause of your bloating and gas. I always recommend seeing a physician get a stool test and breath test done depending on your symptoms. By solving any gut dysbiosis it what will solve your systems!
Thank youu so much for reading and I hope you share this with others who may need to help to eliminate their bloating too!
**This information is not meant as medical or nutritional advice. Always check with your qualified healthcare professional before incorporating new supplements or nutritional changes into your routine. A Primal Health Coach (PHC) is trained to evaluate nutritional needs and make recommendations for dietary changes and nutritional supplements. A PHC is unable to diagnose, treat, or cure any disease or medical condition. I cannot guarantee any specific result from recommendations as we are all bio-individually different. If you are under the care of a healthcare provider, it is important that you contact them and alert them to any changes in your lifestyle in regards to nutrition and supplements. A health coach may be a beneficial addition to more traditional care, and it may also alter your need for medication, so it is important you always keep your physician informed of changes in your nutritional program.