1. Eating foods with artificial sugars When our bodies can’t break down artificial sugar, and as the bacteria in our intestines try to do so, gas is created. “Not only do artificial sugars increase cravings, they’re also chemicals that can’t be absorbed and can aggravate irritable bowel syndrome,” says registered dietitian Laura Cipullo. 2. Drinking too much alcohol “Downing more than three alcoholic drinks a day will not only boost belly fat but will also make you bloat, since you retain more water when you’re dehydrated,” saysKaren Ansel, M.S., coauthor of The Calendar Diet. Ansel recommends choosing wine instead of beer or liquor, since studies show that wine has less of an impact on bloat 3. Overloading on fiber While having plenty of fiber in your diet is important, some belly bulges are a result of soluble fiber — found in oatmeal or beans, for instance — that swells and draws in water. “Soluble fiber isn’t broken down until it reaches the large intestine, where digestion causes gas,” says Cipullo, “whereas insoluble fiber, which isn’t digested, works to increase your gastrointestinal transit time by helping food move through your body quickly.” So, watch your intake of oat bran, beans, peas, and fruits. 4. Taking antibiotics Small changes in your gut flora — a.k.a. the microorganisms that live in your digestive tract — from taking antibiotics can alter how your intestine moves and the amount and type of gas that’s produced, says registered dietitian Kate Scarlata. Painkillers andiron can also have the same effect. “Higher methane production is linked with constipation and bloating,” adds Scarlata. If you’re worried that your meds are causing stomach issues, speak to your doctor about possible alternatives. 5. Flying on a plane Both increased air pressure and inactivity from sitting on a long flight can cause gas to expand. Before you board your next flight, Scarlata suggests sticking to low-fermentable foods — such as rice crackers and a cheese stick or a banana with peanut butter — and non-carbonated drinks. This also means skipping your complimentary soda on the flight. 6. Having weak abdominal muscles AAdd this to your list of reasons to master the two-minute plank: Weak abdominal muscles may be to blame, especially for those who have visible abdominal bloating. If your ab muscles relax instead of contract throughout the day, you end up retaining more gas in your intestines. To cut down on the swelling, Scarlata recommends working with a physical therapist or a trainer on your core strength. 7. Being sensitive to carbs Ever feel like you have a water balloon in your stomach? You can probably thank FODMAPs, small-chain carbohydrates found in foods such as wheat, onions, garlic, pears, and apples. “If you’re sensitive to FODMAPs, they draw water into your intestine and rapidly ferment, so you’re guaranteed to feel bloated when you eat them,” says Scarlata. She suggests eliminating them from your diet for a few weeks followed by a re-introduction phase, during which you methodically add them back into your diet to determine your personal triggers. Just remember to do it under the guidance of a registered dietitian, so you don’t lose any necessary nutrients. 8. Developing too much bacteria in your intestines According to Scarlata, SIBO (small intestinal bacterial overgrowth) can develop from anything that alters the cleansing waves of the small intestine including Irritable Bowel Syndrome, motility disorders, diabetes, small intestinal diverticula, Crohn’s disease, untreated celiac disease, and food poisoning. You’ll feel the worst effects when bacteria from the large intestine moves into the small intestine, where it doesn’t belong. “These bacteria then have access to and can feed on undigested food, which creates gas and bloating,” says Scarlata. Fortunately, SIBO can be treated with antibiotics or drugs that increase intestinal movement. 9. Inability to digest high-fructose foods If your body, specifically your small intestine, can’t absorb fructose properly, then you’re likely to experience gas, diarrhea, and general abdominal pain. If you suspect this may be the case, Cipullo recommends limiting high-fructose foods, such as apples, honey, mangos, pears, and anything made with high-fructose corn syrup, to assess whether fructose could be responsible for your bloat. Fructose malabsorption, which is different from hereditary fructose intolerance, can be diagnosed with a breath hydrogen test performed by your doctor. source
