These foods that make your stomach swell
Abdominal meteorism, which is characterized by a swollen stomach, abdominal cramps, gas emissions and often transit disorders, affects nearly one in two French people (1) . A taboo subject, intestinal comfort is nevertheless essential to general well-being. Sometimes a swollen belly is the benign manifestation of an unsuitable diet. Sometimes the symptom hides a more serious pathology, such as Crohn’s disease or SIBO. Anyway, it may be interesting to know some of the foods that have the unfortunate tendency to inflate the belly.
Why do certain foods make your stomach bloat?
Food-related bloating can have different causes.
1- Fibers
It may first be a matter of fiber digestibility . A dietary fiber is an organic substance, a complex carbohydrate mixture, present in all foods of plant origin: fruits, vegetables, but also cereals, seeds or edible seaweed. Fibers are divided into two categories:
- Soluble fibers , such as pectins, gums or mucilages, which dissolve in water to form a viscous gel. Prebiotics, they are easily fermented by intestinal bacteria. They have the particularity of facilitating the elimination of food residues, slowing down glycemic increases and reducing digestive discomfort, because they are gentle on the intestinal wall.
- Insoluble fiber , such as starches or cellulose, is more difficult (if at all) to ferment by bacteria in the colon. Unlike soluble fiber, it does not dissolve in water, but rather absorbs it. Thus they facilitate intestinal transit, but can sometimes cause digestive problems.
Some people digest insoluble fiber well. But others are very sensitive to it – each individual carrying their own microbiota. Also, plants rich in insoluble fiber can sometimes cause bloating and flatulence.
2- Food sensitivities and intolerances
Certain foods can cause digestion problems and, consequently, make the belly swell.
This is the case of lactose , the main sugar in milk. To be digested, lactose needs a digestive enzyme, lactase. It is normally produced by the intestine, in every human being. However, each individual produces it in different amounts. If this quantity is insufficient, the lactose is no longer properly broken down and arrives in the large intestine without being fully digested. It is then fermented by intestinal bacteria and “attracts” water. The result is gas, swelling, intestinal cramps and an acceleration of transit.
This is also the case with gluten , a sticky proteinaceous substance, naturally present in certain cereals . But gluten only really manifests itself when mixing water and flour obtained after grinding the seeds. It is made up of water-insoluble proteins, prolamins and glutenins. It is the prolamins that are problematic, but only for people who are gluten intolerant, have celiac disease and are diagnosed as such. They react to the absorption of gluten, because they suffer from an atrophy of the intestinal mucosa. The result is a series of unpleasant symptoms, which appear gradually: diarrhea or constipation, fatigue, cramps, anemia, weight loss and bloating accompanied by pain and gas.
3- L’absorption d’air
Some foods tend to make your stomach bloat because they’re loaded with air . This is the case of:
- puffed food
- Sparkling beverages – sodas, sparkling waters, beer
- Chewing gum – which contains no air per se, but encourages the absorption of air when chewing
The excess air, thus absorbed, causes swelling of the abdomen, then of the intestine.
4- Excess fat, salt and sugar
Fatty foods also make your stomach bloat, for the good reason that fats are difficult to digest. Fats are insoluble in water and, moreover, require significant enzymatic (lipase from the pancreas) and digestive (bile from the liver and gall bladder) work. This slow and demanding breakdown of lipids can therefore cause abdominal bloating and digestive discomfort.
Salt can also cause a feeling of swelling in the belly. But the reason is not necessarily digestive. It is more due to water retention : excess water, which seeps into the tissues and becomes trapped there. Water retention is usually located in the lower body – gravity requires. However, it can manifest as abnormal swelling of the stomach and edema in the face and extremities (fingers, toes).
Finally, sugary foods can cause bloating. The reason: the fructose they contain. In high doses, this sugar is poorly assimilated by the intestine, and therefore poorly digested. The bacteria will need more time to break it down. This will result in flatulence, intestinal cramps, possible diarrhea and a swollen and painful belly.
The top 8 foods that make your stomach bloat
Thus, it is possible to draw up a list of foods likely to cause digestive discomfort, with bloating and transit disorders.
1- Crucifers
Crucifers are a family of vegetables including cabbage (curly, white, red, flower, Brussels, broccoli), but also certain salads (watercress, arugula) and root vegetables (rutabaga, turnip). They are high in insoluble fiber which, as previously explained, can be slow to digest. If you notice that the ingestion of cruciferous vegetables makes your belly swell, it seems preferable to moderate your consumption and opt instead for vegetables with a good soluble fiber / insoluble fiber ratio, such as legumes, sweet potato, carrot, celery , cucumber , avocado .
2- Dairy products
If you are sensitive to lactose, and notice signs of intestinal meteorism after eating dairy products, you may need to modify your intake. Some cheeses , for example, are more digestible than others: cooked pressed cheeses, such as Emmental or Comté, raw pressed cheeses, such as Raclette or Morbier, and blue cheeses (in moderation). Yoghurts are also recommended, because they contain probiotics favorable to the intestinal flora. Finally, there is always the option of low-lactose products.
3- Fries
Fried or breaded foods, such as spring rolls, crisps or donuts, are responsible for belly swelling. Not only are the fats they contain difficult to digest (AGEs, which appear during the oxidation of lipids at high temperature), but they also slow down transit (absence of fibre). In addition, fried foods and breadcrumbs are high in calories . Their consumption must therefore remain occasional. In addition, it is preferable to favor healthier cooking methods (steam, steamed, grilled).
4- Sweeteners
Some synthetic sweeteners, and more particularly polyols (mannitol or E421, xylitol E967, sorbitol E420, for the best known), are poorly digestible. It is found in so-called “sugar-free” products, such as confectionery, drinks or “light” yoghurts. Polyols ferment in the large intestine. Also, heavy consumption can lead to gas, diarrhea, and thus make the stomach swell . It is better to consume “real” sugars occasionally than sweeteners all day long: they will have no effect on your figure, will bring you a lot of pleasure and will not cause any digestive discomfort.
5- Raw vegetables
Frequently eating raw vegetablescan cause your stomach to bloat. And for good reason: the insoluble fibers they abound in can irritate the intestinal wall, especially in sensitive subjects. Tomatoes, grated carrots, green salad or cucumber are rich in micronutrients , moreover. Also, if you like raw vegetables but notice bloating after eating them, it is better to alternate raw and cooked vegetables, chew your raw vegetables well, and peel your vegetables.
6- Prepared dishes
Prepared meals , if consumed regularly, can be a source of many inconveniences: belly swelling, water retention, weight gain, poor blood markers. In question, their composition. Rich in saturated fats, salt, sugar and flavor enhancers (such as glutamate), they are poorly digestible and of little nutritional interest. A very occasional consumption is not harmful, but it should not be systematic, under penalty of causing bloating and intestinal laziness. Better to cook your own meals.
7- Puffed foods
As mentioned above, puffed food contains air which, once ingested, will have the annoying tendency to swell the stomach. Thus, puffed rice pancakes, popcorn or rusks are certainly pleasant to eat, both in terms of their taste and their texture, but they often generate belching and flatulence. Prefer dense foods (such as wholemeal bread), which promote chewing and also contain fibers that promote good transit.
8- Soft drinks
Bubble drinks accumulate all the bad points mentioned above:
- They are carbonated, so they cause abdominal swelling, belching and flatulence
- When they are sweetened, the sugar they contain is directly stored as visceral fat
- When they are ” light “, they are often sweetened with polyols, which contribute to intestinal disorder
Also, it is better to refrain from drinking too many soft drinks and prefer drinks without bubbles: water , fresh homemade fruit juices , iced tea .
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.