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Eating Habits that Cause Bloating and What Foods to Avoid [VIDEO]

Update Date: Apr 12, 2017 10:37 AM EDT

The International Journal of Clinical Practice released a research regarding the biggest culprits to tummy problems- FODMAPs. Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols are carbohydrates which create gas that leads to symptoms of bloating.

It has always been a common misconception that only fatty foods cause the ballooning or bloating from one's midsection. This is a myth. According to the Prevention, FODMAPs are one of the possible foods to blame for that bloat one is feeling.

Dr. Julia Greer from the University of Pittsburgh said that FODMAP's are carbohydrate meals that are poorly absorbed by the small intestine, which results to a rapid fermentation to the gastrointestinal tract and creates the problem of bloating.

According to Dr. Lin Chang, a professor of medicine, keeping a diary of foods to avoid, a meal diary, bowel habits record, as well as symptoms experienced while bloating, is an effective way to help identify triggers.

Some foods are obvious bloat suspects, like a bean burrito or a bowl of ramen. But bloating can also strike at any time and can be caused by some of the most unsuspecting foods like sugar-free gum and sparkling water. One naturally swallows a lot of air while chewing a gum and the sugar alcohol of it are not very well digested which are common causes of an upset stomach, most especially if one consumes it with high amounts. Sparkling water's also a habit to avoid since sugary sodas trigger bloating, the Women's Health said in an article.

According to Dr. Chang, foods to avoid are only a matter of habit. Foods that are produced with high levels of bloating factors can only lead to an upset stomach so moderation is the key. Be also on the lookout for increased eating of garlic, popcorn, large salads and black coffee.

It's important to note that just because these foods, which are found to be in the charts of being healthy, doesn't mean that one has to avoid it totally like it's some kind of a plague. Experts say that one must eat food strategically to avoid such bloating symptoms and problems.

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