4 Habits That Are Making You Feel Bloated
Research shows that about twice as many women as men report feeling like their stomach is an inflated beach ball. It doesn't help that we're also more likely to do these belly-distending things.
make you bloated
Eating the Right Foods for Your Body...
...Which happen to be the wrong foods for your small intestine. Experts have recently determined that some of the most formidable culprits of bloating and irritable bowel syndrome are small carbohydrates that aren't well absorbed in the small intestine, says Cynthia M. Yoshida, MD, a gastroenterologist in Charlottesville, Virginia, and the author of No More Digestive Problems. They fall under the umbrella term "FODMAPs," short for "fermentable oligo-, di, mono-saccharides and polyols." Yoshida explains that these particles travel on down to the colon and large intestine where they're fermented by normal gut bacteria, forming gases that result in bloating and flatulence. Unfortunately, some of the healthiest foods we know (cauliflower, Brussels sprouts, leeks, cherries, avocados, many kinds of beans—including soy, and more) contain FODMAPs. The good news is that there are many other superfoods (berries, pumpkin, leafy greens, to name a few) that are FODMAP-free. If you suffer from frequent bloating or IBS, memorize this cheat sheet developed by UVA Digestive Health Nutrition Support Services. Yoshida says it's quickly become the go-to reference for GIs and nutritionists around the world.