6 foods that bloat your belly and you don't even know

A few hours ago you felt great and fit your favorite jeans perfectly, but now your belly has swollen like a balloon even though you haven't eaten anything fancy?

Indeed, greasy, salt-rich, high-gas foods (such as feijoada, pasta, sausages) are most famous for causing abdominal bloating. However, there are some seemingly innocent foods that can also have this effect. Meet six of them:

1. Chewing Gum

When chewing gum, it is common to end up swallowing a larger amount of air, which accumulates in the belly causing the swelling. The increase in abdominal volume, however, is even greater when we consume sugar-free gum.


This is because this treat contains artificial sweeteners such as xylitol, mannitol and sorbitol, among others, which are not processed very well by the stomach. When they reach the intestines, they are then fermented by the bacteria, which release bloating, colic and diarrhea gases.

2. Sparkling water

Carbonated drinks generally increase the tendency to bloat simply due to their gas content. You may have noticed this effect after taking soft or light sodas, but be aware that it happens even with carbonated water, which contains no sugars or sweeteners.

Read also: These 7 women have published photos of their belly to show that the swelling is normal.


3. Garlic

Garlic contains polyols and some saccharides that are very poorly absorbed by our intestinal tract. As a result, these substances attract water molecules to the gut and are fermented by the bacteria, generating the bloating gases.

4. Popcorn

It is quite common to eat popcorn with a good dose of salt, which in itself causes fluid retention and bloating. However, even seasoned popcorn can cause an increase in abdominal volume due to the size of the middle portion.

Three cups of popcorn may have the same amount of carbohydrates and calories as a slice of bread, but they take up a lot more space inside our stomach, causing the belly to become swollen.


5. Neat salads

A lettuce leaf will not leave you bloated, but a generous slab of salad can unfortunately have that effect. This is because, similar to popcorn, vegetables will expand in the stomach, even if they offer few calories.

In addition, like garlic, other vegetables contain substances that our bodies cannot process and end up being fermented by gut bacteria, generating the gases. Some examples of foods that cause this effect are artichoke, onion, cauliflower, cauliflower, cabbage, broccoli, peas, beans, and other legumes in general.

Read also: Swollen belly: Know what are the possible causes of the problem

6. Coffee

Not even coffee is completely innocent on the list of foods that cause bloating in the belly. The famous drink can overstimulate the digestive tract and cause spasms in the intestines, which can result in bloating.

This effect is most noticeable in people suffering from peptic ulcers, gastritis and irritable bowel syndrome.

Do I need to abandon these foods?

Not! Some foods that make your stomach swollen are very beneficial to your health, especially in the case of vegetables. In addition, increased abdominal volume is a temporary effect.

If you want to avoid belly bloating at some point, the tip is to reduce the amount of these foods in the meals before your event and to increase your intake of water and natural diuretic juices, such as pineapple.

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