If your always feeling bloated after eating, especially after eating foods that cause bloating and gas such as fiber and difficult to digest carbohydrates such as wheat, beans, legumes, high fodmap foods, whole grains and resistant starches found in potatoes and banana’s then SIBO and carbohydrate malabsorption are likely causing the uncomfortable bloated stomach.
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How to stop bloating
The best ways to stop the bloating feeling is by reducing high fermentable foods that cause bloating, by chewing your food thoroughly and by utilizing a digestive enzyme to help with the break down of difficult to digest carbohydrates.
Bloating after eating carbs is a symptom of carbohydrate intolerance often due to a lack of digestive enzymes. If carbohydrates are not properly broken down by the enzyme amylase in the saliva, by the enzymes secreted by the pancreas or by brush border enzymes that line the villi of the small intestine then carbohydrate malabsorption occurs.
When carbohydrates are not properly broken down and absorbed, the undigested carbohydrates and fiber are instead fermented upon by bacteria found in both the small and large intestine. As a by products of fermenting upon undigested sugars and fiber the bacteria produce gas which leads to bloating of the stomach and feeling uncomfortable after eating.
Fiber and high fermentable foods are not necessarily “bad foods” as these foods acts as a prebiotic for the healthy gut flora but when there is an excess of too much food and too much undigested fiber and carbohydrates our gut bacteria can get out balance and bacterial overgrowth can occur in the small intestine as in the case with SIBO.
When an overgrowth of bacteria occur in the small intestine or in general, feeling bloated after eating becomes a daily occurrence that is hard to beat unless these fermentable foods that cause bloating are removed from the diet for a period of time to allow for a reduction of gut bacterial overgrowth, by limiting their food source that is necessary for their survival and proliferation.
Getting to the root cause as to why SIBO developed by supporting the acidity of the stomach, promoting bile flow and supporting with digestive enzymes is key to prevent bloating from reoccurring so that hopefully you will be able to reintroduce and enjoy some of these high fermentable foods in moderation without having to experience bloating after eating.
Initially removing foods that are highly fermentable by our gut bacteria will be key to reducing the bloat.
Foods that cause bloating and gas
Foods that are likely to cause bloating are any carbohydrates that are difficult to digest and high fiber foods that cannot be digested by the human body and are food for gut bacteria. The higher a food is in fiber the more likely someone will experience bloating if they have bacterial overgrowth or dysbiosis in the gut.
Some high fermentable foods include:
Bananas, figs, raisins, dried apricots, dried dates, dried prunes, plantain, sweet potato, brown rice, spaghetti, thai rice noodles, mung bean noodles, gluten free pasta, udon noodles, bran flakes, rye, wheat, lentils, chickpeas, beans.
If you notice that some of these foods cause you to bloat you can try eliminating them from the diet to see if your bloating reduces. For an extensive list of all the high, moderate and low fermentable foods I recommend reading Fast Tract Digestion by Norman Robillard or you can get the Fast Tract Diet App.
Some low fermentable foods to beat bloating that can be eaten and not likely to cause bloating include non starchy vegetables, leafy greens, jasmine rice, poultry, eggs, fish, red meat, cheese and healthy fats such cold pressed olive oil, coconut oil, butter, avocado.
For an extensive list of low fermentable foods I would refer to the Fast Tract Diet App but also pay attention to your body…. What are your trigger foods? What foods can you eat without experiencing bloating?
Chewing your food very well and supplementing with digestive enzymes when eating difficult to digest carbohydrates can be very beneficial and help to relieve bloating and gas after eating.
Hey! I'm Amber, a nutritional therapy consultant helping people to improve digestion, beat the bloat and lose weight. Sharing weight loss tips, gut health tips and whole food recipes that are gluten free. Grab your freebie below:)
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