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If You Don’t Want To Suffer From Bloating, You Should Avoid Eating These 8 Foods

If You Don’t Want To Suffer From Bloating, You Should Avoid Eating These 8 Foods

Feeling gassy and bloated is a common feeling we’ve all experienced from time to time but for some people it can be a regular occurrence.

Bloating, burping and passing gas is a result of either swallowing too much air or the breakdown of food in the digestive tract. It’s isn’t uncommon to experience these symptoms but when it becomes uncomfortable and sometimes embarrassing, it could be worth looking at the types of food you consume.

Certain foods can be too difficult for the gut to break down and gas is the leftover product when those foods sit in your colon where the undigested particles are fermented. While everyone is different and reacts to different foods, there are certain foods that can cause us to bloat and pass gas more frequently.

So if you want to know how to get rid of bloating through the foods you eat, try eliminating these 8 gas-producing culprits.

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1. Dairy Products

milk

    Lactose is found in most dairy products and it’s this sugar that many people find hard to digest if they don’t produce enough of an enzyme called lactase. As a result, a lactose intolerance is established which increases bloating and gas. Try switching to lactose-free milk and cheese or soy alternatives.

    2. Vegetables containing complex sugar

    broccoli-vegetable-food-healthy-47347

      While vegetables shouldn’t be avoided in your diet, some such as broccoli, cabbage, asparagus and Brussel sprouts can increase bloating and gas. This is because they contain a complex sugar called raffinose. The body can sometimes have a bad time digesting this sugar and passes it through to your large intestine where bacteria break it down and produces excess gas and therefore bloating.

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      3. Fruits with sorbitol

      pexels-photo-159240

        Fruits such as apples, pears and prunes contain another type of sugar that the body can find hard to digest, called sorbitol. This, together with soluble fibre, is also passed through the large intestine ready to be broken down by bacteria and as a result large amounts of hydrogen, carbon dioxide, and methane gas are produced which can cause excess bloating.

        4. Whole Grains

        pexels-photo-137103

          Whole grains, while containing high amounts of fibre, also contain raffinose – the same complex sugar found in vegetables. If you’re looking for a grain that doesn’t cause gas and bloating, rice is a good option.

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          5. Beans

          pexels-photo-176169

            Beans are another source of raffinose and are probably the most well-known cause of excess gas and bloating. Try soaking beans overnight to reduce the amount of gas produced.

            6. Fizzy Drinks

            pexels-photo-24611

              Carbonated drinks such as sodas cause gas and bloating in a different way. The amount of air swallowed is increased with the fizzy air bubbles and causes air to get trapped in the digestive tract. Try drinking non-fizzy drinks such as tea and water as an alternative.

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              7. Processed Foods

              pexels-photo-12080

                Processed foods are all full of stuff that isn’t particularly good for the body but the main culprit for gas and bloating is lactose and fructose. This combination reeks havoc on the digestive system and it isn’t uncommon to feel quite bloated after feasting on snack foods especially if they are high in salt.

                8. Onions

                onion-slice-knife-food-37912

                  You can find onions in a lot of savoury dishes but as much as they add a dimension of flavour to a meal, they also contain fructose that contributes to the high amount of gas produced when broken down by bacteria.

                  Featured photo credit: MabelAmber via pixabay.com

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                  Jenny Marchal

                  A passionate writer who loves sharing about positive psychology.

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                  Last Updated on September 16, 2019

                  How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                  How to Stop Procrastinating: 11 Practical Ways for Procrastinators

                  You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

                  We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

                  The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

                  Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

                  1. Break Your Work into Little Steps

                  Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

                  For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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                  • (1) Research
                  • (2) Deciding the topic
                  • (3) Creating the outline
                  • (4) Drafting the content
                  • (5) Writing Chapters #1 to #10,
                  • (6) Revision
                  • (7) etc.

                  Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

                  2. Change Your Environment

                  Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

                  One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

                  3. Create a Detailed Timeline with Specific Deadlines

                  Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

                  Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

                  My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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                  Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

                  4. Eliminate Your Procrastination Pit-Stops

                  If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

                  Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

                  I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

                  5. Hang out with People Who Inspire You to Take Action

                  I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

                  Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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                  As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

                  6. Get a Buddy

                  Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

                  I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

                  7. Tell Others About Your Goals

                  This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

                  For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

                  8. Seek out Someone Who Has Already Achieved the Outcome

                  What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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                  9. Re-Clarify Your Goals

                  If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

                  Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

                  10. Stop Over-Complicating Things

                  Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

                  Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

                  11. Get a Grip and Just Do It

                  At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

                  Reality check:

                  I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

                  More About Procrastination

                  Featured photo credit: Malvestida Magazine via unsplash.com

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