Most of us know that broccoli, beans, and cabbage can cause gas and bloating, but there are also many other healthy foods that cause bloating you might not suspect. Most people find it takes a good bit of investigation to find out the true culprit of gas and bloating. To make things easier you can eliminate the worst offenders like those above, along with most forms of dairy, processed foods, and foods high in sodium. You can also keep a food diary where you write down your meals and when you bloat the most. Then you’ll easily be able to see what times of the day you suffer bloating the worst and look at what foods may have triggered it. Outside of the obvious culprits behind bloating, be sure you also avoid these unsuspected healthy foods that cause bloating so you can look and feel your best!
Garlic is a true superfood in its own right but it’s also a top contender among healthy foods that cause bloating. Garlic is high in sulfur that detoxifies the body (a good thing), but also causes gas and bloating as a result. Opt for well-cooked onions instead (not raw), which are a natural diuretic to help relieve bloating and water weight.
Eggplants contain fibers that are hard to break down despite it being incredibly healthy for you. Opt for green zucchini instead, whose potassium content can actually relieve gas and bloating all in one.
3. Protein Powders
Some protein powders such as whey protein concentrate (not isolate), soy protein, and pea protein are all commonly linked to bloating. You may also be sensitive to additives in protein powders such as xanthan gum, fructose, guar gum, or sprouted ingredients.
This pre-biotic fiber feeds good bacteria in your gut which is great, but as a result it causes major bloating in sensitive individuals. Inulin is commonly added to many foods that claim to be high in fiber, so always read your labels to be aware of what you’re eating and how it may be affecting you.
Hummus is made from chickpeas which are a member of the legume family of plants. Legumes are both a protein and a starch in one food just like beans (a top gassy food). Legumes are very hard to digest even though they are healthy for you, so put down the hummus if it makes you feel like a hot air balloon!
Fruit ferments in the digestive tract when eaten with other foods which leads to bloating and may even upset the yeast balance in our bodies. Test your levels with fruit to see how different types affect you. Opt for low-fructose fruits when possible such as blackberries, acai, oranges, bananas, lemons, limes, and papaya.
7. Sprouted Grain Bread
Sprouted grain bread (such as Ezekiel bread) is the best healthy alternative to refined breads there is, but the live grains it contains can cause gas and bloating almost immediately. Introduce sprouted grain bread slowly to allow your body adjust to it over time.
Unfortunately most everyone has some type of healthy food they enjoy that causes bloating. It’s nothing to be concerned about but you should eat smaller portions of those foods so they create less discomfort. What’s a healthy food you love that causes bloating?