02 Feb Stomach bloating diet: Prevent trapped wind pain and tummy ache without broccoli
Stomach bloating is a very common condition that tends to affect most people at some point in their lifetime. It can make the stomach feel stretched and puffy, and is generally uncomfortable, it said. Certain foods in your diet could be causing your stomach bloating, as well as eating too fast, or too much. You could be at risk of painful trapped wind if you regularly eat broccoli, it’s been claimed.
Broccoli could be raising your chances of feeling bloated as they contain indigestible sugars, said physician Dr Andrew Weil.
Along with other cruciferous vegetables, broccoli contains raffinose, a sugar that some people struggle to break down.
Instead being digested, the sugar provides a breeding ground for gut bacteria, which subsequently produce gas.
“Despite their healthy profile, some high-fibre cruciferous vegetables have bad reputations as gas producers due to their content of an indigestible sugar called raffinose,” said Weil.
“Methane-producing bacteria in the colon feed on raffinose and release gas in the process.
“The extent to which your body produces gas depends on the types of bacteria in your colon that break down foods for digestion.
“There’s nothing you can do to broccoli and other crucifers to cut down on the gas they induce.
“Extra cooking just makes them unpalatable and destroys vitamin content.”
While it’s not possible to dilute broccoli’s bloating effects on the gut, there are ways to limit it’s damage.
You could try eating more yogurt or kefir to boost the amount of ‘healthy’ bacteria in the gut, said Weil.
Similarly, try cutting back on the amount of high-fat foods in your diet that could cause bloating. That’ll also help the gut to empty faster, which subsequently gets rid of any trapped wind.
Stomach bloating may be caused by trapped wind, constipation, irritable bowel syndrome, or swallowing air.
Talking while eating could lead to swallowing air, which in turn, leads to bloating.
People are more likely to feel bloated after a big weekend – especially around the festive season.
Speak to a doctor if your bloating symptoms don’t go away, said the NHS.
It could be caused by something more serious, including ovarian cancer.