With so many contradictory claims when it comes to eating healthy, it can be hard to know what to eat and what to avoid. This confusion leads so many to throw their hands up altogether and fell those feelings of "why even try?!"
Even foods touted as healthy can still cause your discomfort. Bloating is our bodies attempt to let us know it disagrees with something we gave it and can be a big clue to the type of foods you should cut down on or avoid.
Here are a few of the main culprits when it comes to foods that can cause bloating....
Beans are great for protein and good carbs, but many of them contain a type of sugar in the FODMAP group (fermentable oligo-, di-, mono-saccharides, and polyols). If you have digestive issues, beans can cause gas as they digest which gives you that unpleasant, bloated belly. Soaking the beans can usually help, but if you're in a hurry, choose pinto or black beans---they're easier to digest.
Another high protein legume with loads of fiber, lentils can also bring on the bloat. Choose the light-color lentils is a better option for keeping that bloat under control.
Whole wheat has always touted as a healthier alternative, but it doesn't sit well with a lot of people due to the gluten it contains. If you have a sensitivity to gluten, your gut will show it by bloating after consuming wheat products. Wheat also has FODMAPs, as we discussed above, so if you've shown a tendency to bloat after eating wheat products, you should look for gluten-free options like quinoa, buckwheat, pure oats, or things made with almond or coconut flour.
In the event that you know or you think you are having issues with Wheat, contact me for additional testing, called the Wheat Zoomer test.