Fruits And Vegetables That Swell The Abdomen
Author: Marko Balašević
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
Abdominal bloating is associated with discomfort from gas in the intestines due to the nutrients of some fruits and vegetables.
Although fruits and vegetables are the most useful foods, they sometimes cause us stomach discomfort. Here are some of them that can lead to excessive gas formation in the small intestine, as a result of which we feel bloated.
- Watermelon is rich in fructose, which is absorbed by the gastrointestinal tract. It is this natural sugar that is responsible for the formation of gases. The problem is more common in people who suffer from fructose intolerance (malabsorption). For the same reason, bloating can occur after eating apples and mangoes.
- Blueberries are rich in oxidants, but contain polyvalent sugar alcohols - polyols. In general, polyols are well used by the food and pharmaceutical industries and our body "knows" them from candies and syrups, for example. These are: sorbitol (E420), mannitol (E421), maltitol (E965), xylitol (E967), isomalt (E953), lactitol (E966) and erythritol (E968). Polyols can cause abdominal pain because they stay in the gut for a long time and do not break down completely, which is associated with flatulence. So, if you suffer from an already bloated stomach, blueberries, as useful as they are, are not a good food for your current condition. Prunes are also rich in polyols.
- Green beans - contains galacto-oligosaccharides (oligosaccharoses). This chain of sugars is difficult to digest and becomes food for the intestinal microflora. And this is also one of the main reasons for the formation of gases. Green beans also contain fructans and polyols, which complicates the problem.
- Green onions, green garlic, leeks - all green vegetables with recognizable aromatic substances have a high content of fructans. These are fibers that mostly include fructose molecules. In the presence of insufficient enzymes to break down fructans, their complete absorption cannot be obtained, which leads to bloating.
- Onions and garlic also cause gas due to the presence of short-chain oligosaccharide polymers and galacto-oligosaccharides, disaccharides, sugar alcohols. They are known by the abbreviation FODMAP (Fermenting Oligo-, Di-, Monosaccharides and Polyols). The formation of gas after consumption of garlic may be due to intolerance or allergy to its ingredients.
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