Bloating isn't just a feeling of fullness; it indicates a problem with your digestive system. Dr. Eric Berg points out that bloating can have various causes, including lactose intolerance, gut microbiota imbalance, insufficient stomach acid, low bile secretion, and food sensitivities . Below is a set of targeted dietary recommendations to help you distinguish between bloating-causing and bloating-relieving foods .
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🧠Common causes of abdominal bloating
· Lactose intolerance : Dairy products contain lactose → lack of lactose-degrading enzymes → bloating
· SIBO (Small Intestinal Bacterial Overgrowth) : Beneficial bacteria migrate to the wrong location → fermentation in the small intestine → gas production .
· Insufficient stomach acid : Protein is difficult to break down → Indigestion
· Insufficient bile : Poor fat absorption → oily stools, bloating
· Food sensitivities/allergies : gluten, protein, nuts, dairy products, etc. → trigger inflammation
❌ Foods that most easily cause bloating
|
Food types |
example |
|
Legumes |
Red beans, lentils |
|
High fructose fruits |
Apples, pears |
|
cereals |
Bread and pasta (containing gluten) |
|
dairy products |
Milk, cream (except cheese and butter) |
|
High-fiber vegetables |
Broccoli, cabbage, onion |
|
nut |
Almonds (most prone to swelling), large amounts of walnuts |
|
Processed foods |
Contains MSG and carbonated beverage (carbonated + sugar). |
|
Alcohol |
Beer (containing yeast and carbonation) |
✅ Foods that help relieve bloating
|
type |
effect |
|
Leafy vegetables (in small amounts) |
Lettuce is easy to digest and suitable for people with sensitive intestines. |
|
Fermented vegetables |
Sauerkraut and kimchi → contain beneficial bacteria and prebiotics, helping to balance the gut. |
|
Eggs/Fish |
Fish that are easy to digest, especially those high in fat. |
|
high-fat meat |
Fatty beef and chicken skin → stimulate bile secretion, aiding in fat absorption. |
|
herbs |
Ginger, fennel, and peppermint tea → relieves bloating and aids digestion |
|
Nuts (a small amount) |
Pistachios cause the least bloating, while walnuts are acceptable in moderation. |
|
lemonade |
It helps with stomach acid secretion and improves digestion. |
💊Additional suggestions (if needed )
· Betaine Hydrochloride (a stomach acid supplement ) : Take before meals → helps break down proteins.
· Bile salts : Take after meals → helps with fat absorption and reduces oily stools.
🧾Conclusion: Stop relying on enduring it; knowing how to eat is the only way to truly improve bloating.
Hong Kong people lead fast-paced lives with refined diets, leading to gut microbiota imbalances . Bloating isn't just a sign of overeating; it's a warning signal from your digestive system . Starting today, a plate of fermented vegetables, a cup of mint tea, and a slice of beef burger (without a wrap) will help set a good baseline for your gut health !
Don't be fooled by the myth that "healthy food = no bloating." True health comes from knowing how to avoid allergens, how to boost digestion, and how to listen to your body! 💪🥬
Check out our most popular nutritional supplement products:
👉🏻： https://iherb.prf.hn/l/0egzEJ8/
High quality doesn't have to be expensive! Over a hundred iHerb products are up to 25% off compared to other stores, and with lightning-fast 8-hour delivery!
YouTube source: https://www.youtube.com/watch?v=gWyj1rqWN3g
YouTube Column: Dr. Berger in Chinese Health knowledge
