Scientists suggest cutting out these food groups to prevent bloating

Jan 29, 2020
A bloated stomach is never comfortable. Source: Getty.

There are a lot of reasons for being bloated, but researchers from the US may have narrowed down the problem.

A new study reckons a bloated stomach could be the result of consuming too much protein. The study suggests people who eat high-fibre diets are more likely to experience bloating if their high-fibre diet is protein-rich as compared to carbohydrate-rich.

The researchers, whose findings were published in the Clinical and Translational Gastroenterology journal, analysed data from a clinical trial of high-fibre diets. They found that when the 164 participants ate a protein-rich diet they were about 40 per cent more likely to report bloating symptoms. If you follow a high-fibre diet, the study suggests incorporating more carbohydrates versus protein to help combat bloating.

“It’s possible that in this study, the protein-rich version of the diet caused more bloating because it caused more of a healthy shift in the composition of the microbiome,” co-author Noel Mueller said.

“Notably, the protein in these diets was mostly from vegetable sources such as beans, legumes, and nuts.”

But protein isn’t the only offender. According to Brisbane-based nutritionist Alessandra Trovato, while it’s important to consume two serves of fruit per day, if you’re trying to combat bloating, certain fruits are best avoided.

Apples are loaded with fructose, or fruit sugar, which some people have a tough time digesting. Alessandra recommends swapping apples for berries as they won’t upset sensitive stomachs and are much easier to digest. Other stomach-friendly fruit options include lemons, limes, figs, grapefruit, peach and rockmelon.

Orange juice is also high in fructose and can cause bloating. Alessandra recommends swapping juice for green tea which is packed with antioxidants and has been proven to aid digestion.

The research comes after a previous study found that tilting your beer glass can cause bloating. Tilting the glass to avoid a frothy top is a sure-fire way to pouring the perfect glass of beer, but the report suggests that while this may look aesthetically pleasing, it could lead to drinkers feeling more bloated.

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