Bloating is one of the most common gastrointestinal symptoms, but they affect each person differently. For some, bloating only engenders mild discomfort, whereas for others, abdominal distention can be really painful.
Here are the top 10 foods that can cause bloating. Note that these foods don’t have to be completely eliminated from your diet. Most are healthy foods that feed the digestive system’s good bacteria, so test your tolerance before eliminating them!
The process that transforms fresh fruit into dried concentrates the sugars they contain. This higher concentration of sugars can cause bloating and other gastrointestinal issues if they are consumed in large quantities. Choose dried fruit without added sugar, these are sweet enough, no need to add extra!
Dried fruits are also much more caloric than their fresh counterpart. For example, a portion of raisins (1/4 cup) contains 110 calories whereas a portion of grapes (20 fruits, around 3/4 cup) contains only 70.
For people suffering from Irritable Bowel Syndrome, this higher concentration of sugars and the presence of fructans in dried fruit can cause symptoms. A low FODMAP* portion of dried fruit equates to 1-2 tablespoons, depending on your tolerance.
*FODMAPs are fermentable carbohydrates that are partly responsible for causing symptoms in people with irritable bowel syndrome (IBS). For more info, read this article.