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We’ve all been there—feeling stuffed, bloated, and uncomfortable after a big meal. While overindulgence in heavy or greasy foods is often blamed, a surprising culprit might be hiding in your salad bowl. According to public health nutritionist Dr. Emma Derbyshire, even healthy foods like vegetables can be behind your bloating.
“Symptoms of bloating include a sense of fullness or pressure in your abdomen, your stomach feels larger than usual, you may experience abdominal pain and discomfort, and your stomach may gurgle or rumble,” said Dr. Derbyshire, who serves as an advisor to PrecisionBiotics. “Bloating can range from mildly uncomfortable to intensely painful.”
In an interview last year, Dr. Derbyshire explained that gastrointestinal gas is the most common cause of bloating. This can result from eating too fast, food intolerances, or allergies, all of which can cause digestive issues and excess gas. “Anxiety can also cause bloating, often due to the swallowing of air,” she added. Other triggers include the menstrual cycle and conditions such as irritable bowel syndrome (IBS), reports Surrey Live.
Some individuals are more prone to bloating than others, which Dr. Derbyshire attributes to factors like IBS, food intolerances, and an imbalanced gut microbiota. “An unhealthy gut microbiota may be caused by a diet with highly processed food high in fat, sugar and salt,” she said.
Interestingly, even so-called “clean eating” can be a problem. “Cutting your intake of cruciferous vegetables such as cabbage, cauliflower and Brussels sprouts and legumes such as peas, beans and lentils can also help reduce wind and bloating,” she advised.
For those looking to beat the bloat, Dr. Derbyshire offers several practical tips:
- Stay active: “Keep moving with a good walk or run each day,” she suggests. Even light home exercises like squats or push-ups can help.
- Eat fewer sugary treats: “Go easy” on high-fat, high-sugar foods, she recommends, noting they can promote unhealthy gut bacteria. But she adds, “There is no need to totally avoid these foods—just aim for smaller quantities.”
- Manage stress levels: Practice relaxation techniques like deep breathing to reduce anxiety-induced bloating.
- Stay hydrated: Limit alcohol and drink plenty of water.
- Try probiotics: Introducing healthy bacteria, particularly strains like Bifidobacterium longum 35624, may reduce abdominal pain and bloating, Dr. Derbyshire explained.
So, the next time you feel uncomfortably full, it might not just be that slice of cake—it could be your kale salad, too.
