The experts state that even balanced, organic diets can cause bloating and poor gut health, but simple changes can remedy irritation and discomfort.
Making smarter food choices taking extra time to chew food, staying hydrated and being aware of individual food intake limits, can help reduce the chances of being bloated.
A spokesperson for BreakingMuscle.com said: “There is a common perception that only highly processed foods can cause stomach irritation, bloating and poor gut health, but that is wrong.
“Sugars, lactose and gluten are present in many food items and they can often be unkind to our insides, even if they’re coming from natural sources.
“Beans are a great example of this and they are famous for flatulence for a reason. They contain sugars called oligosaccharides, which can make it all the way to the large intestine undigested. Once it gets there, the fermentation process releases gas which can cause stomach irritation and wind.
“For most of us, the simple way of finding out if certain foods don’t sit well is purely through trial and error. Removing and replacing certain things from your eating pattern will help build a comfortable diet. It’s important to bear in mind that everyone is different and what works for someone else may not work for you.
“Taking more time to chew, staying hydrated, and being mindful of food intake limits, can all be factors that can reduce bloating too.”
The 10 foods to avoid in order to stop bloating:
1. Asparagus
Asparagus is one of the many cruciferous vegetables which can lead to undesirable digestive symptoms. The high fibre content can cause gas to be produced during the fermentation process.
2. Blackberries
This fruit can take longer to digest than others as they are high in polyols (sugar alcohols) which can be difficult to break down in the body.
3. Coffee
Coffee contains caffeine which can irritate the gut and lead to bloating. Also, some of the acids in coffee are known to upset sensitive stomachs.
4. Watermelon
Watermelon is packed with fructose, which is a naturally occurring sugar that can cause bloating when consumed in large amounts.