Stomach bloating – the one dinner food you should AVOID or risk painful trapped wind
It can make the stomach feel stretched and swollen, and is generally uncomfortable.
The foods in your diet could be causing your stomach bloating, as well as eating too much in one sitting, or eating too fast.
Eating onions could be adding to your trapped wind pain, a doctor has warned.
Although onions are one of the best flavour enhancers for meals, it could also be causing your bloated stomach, said gastroenterologist Dr Brian Cooley.
They’re a high FODMAP food – foods that are made up of carbohydrate chains that some people struggle to digest.
But, simply cooking onions before eating them could help to prevent stomach bloating, he said.
“Onions by far are the best flavour enhancer vegetables to a meal,” said Cooley. “There isn’t one time I leave the grocery store without a bag full of them.
“But, onions are a high FODMAP food, containing fructan – a soluble fibre that can cause your bloating.
“These yummy underground bulb vegetables have so many benefits to fight heart disease with their hypocholesterolemic, hypolipidemic, anti-hypertensive, anti-diabetic, anti-thrombotic and anti-hyperhomocysteinemia effects that it’s hard to give them up for good.
“Fortunately, to limit bloating and gas caused by onions just eat smaller portions and make sure to not eat them raw.”
Similarly to onions, beans and legumes could also cause stomach bloating, warned the gastroenterologist.
They’re high in fibre, and contain the sugar molecule raffinose. Raffinose isn’t fully digested in the small intestine, so it ferments and produces gas, he said.
But, soaking beans before cooking them could prevent bloating, and help with digestion.
In addition to FODMAP sensitivity, stomach bloating may be caused by irritable bowel syndrome or lactose intolerance.
Almost half of all gas in the digestive system is swallowed air, said Cooley.
Talking while eating could lead to swallowing air, which in turn, leads to bloating.
People are more likely to feel bloated after a big weekend – especially around the festive season.
Speak to a doctor if your bloating symptoms don’t go away, said the NHS.
It could be caused by something more serious, including ovarian cancer.