STOMACH bloating is a popular problem people looking to get into shape for summer have to contend with. Certain foods can cause a tummy to bloat, so if you’re looking to achieve a flatter abdomen you may want to consider cutting down or avoiding these.
Stomach bloating is usually caused by gas or trapped air in the abdomen and certain foods in your diet can promote this.
Although many people have good intentions when it comes to healthy eating, some people may be surprised to learn there are certain ‘healthy’ summer foods that can actually have negative repercussions for gut health and lead to bloating, rather than resulting in the desired flat stomach.
To help avoid a bloated tum this summer, Dr Ayesha Akbar, consultant gastroenterologist from The London Digestive Centre at The Princess Grace Hospital, part of HCA UK, identified ten popular summer foods which could derail attempts for achieving a flat stomach – along with some alternative options to try instead.
Watermelon
Dr Akbar said: “Watermelon is a refreshing snack which is always extremely popular over the summer period. The fruit is packed with antioxidants and vitamins, which can help you to stay hydrated and stop summer colds/illnesses.“Whilst there’s no denying watermelon is healthy, many people don’t realise that it contains lots of fructose; a type of sugar which is not easily absorbed by the body. For those who struggle to absorb this type of sugar properly, watermelon will cause the release of hydrogen and methane gases, which will ultimately lead to bloating.
“If you find that your tummy bloats after eating watermelon, try replacing it with ‘bloat-free’ fruit alternatives, such as grapefruit and bananas.”
Apples
“Similarly to watermelon, apples also contain a high amount of fructose and can lead to ‘fructose malabsorption’ issues,” explained Dr Akbar.
She added: “Cooking apples before eating them can help to reduce the amount of fructose and therefore decrease the negative side effects. Eating just half an apple will also decrease the amount of gas produced by the body. Taking time to chew will also give your body more time to digest the fibre and fructose, which can sometimes help to reduce bloating.
“If you find that these changes aren’t making much of a difference, try eating blueberries as a replacement snack.”
Sugar-free foods
Dr Akbar said: “Sweetners added to food, such as xylitol, sorbitol and mannito, are used to replace regular sugar in foods which are marketed as ‘sugar-free’. They look and taste just like sugar, but have fewer calories and negative health effects.
“Whilst these sugar alcohols do help to reduce calorie intake, they can also cause digestive problems for people who consume them regularly. This is because they reach the large intestine unchanged, where the gut bacteria will then feed on them, often leading to gas, bloating and diarrhoea.
“If you notice that you are experiencing these symptoms after consuming foods which are labelled as ‘sugar-free’, then it would be in your best interest to avoid these altogether.”
Dairy
A proportion of the population are unknowingly lactose intolerant – a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products, according to Dr Akbar.
She advised: “Eating popular summertime dairy products, such as ice cream or cream, can result in tummy problems for a lot of people.
“If you notice that your stomach bloats after consuming ice cream or cream, try sourcing lactose-free alternatives from your local supermarket, which are made using almond, soya or coconut milks.”
Onions
Dr Akbar said: “Onions contain ‘fructans’; a type of short-chain carbohydrate often referred to as FODMAPs. They can cause unpleasant digestive symptoms, especially for those with sensitive stomachs or who have irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).
“If you enjoy piling up the onions on your BBQ hot dogs or adding them to your salads, ensure that you cook them thoroughly as this will help to reduce the amount of bloating that they cause. Or, if you enjoy onion flavouring but want to avoid the bloat, try using onion infused oils, such as extra virgin olive oil, instead of plain ones.”
Garlic
Garlic is incredibly popular in the summer, both for flavouring foods and as a health remedy. But unfortunately, similarly to onions, garlic is rich in fructans which can cause bloating, said Dr Akbar.
She added: “An allergy or intolerance to other compounds found in raw garlic is also fairly common, with symptoms such as bloating, belching and gas occurring as a result.
“To reduce the amount of bloating you experience, be sure to cook the garlic before consuming it – or alternatively, try using other flavourings such as chive, cumin or ginger.”