WE ALL have certain foods that we enjoy enjoying: chocolate, a burger, or a can of Coke.
But — delicious as they are — have you noticed that some treats make you bloated and uncomfortable?
Registered nutritionist and author of The Science of Nutrition, Rhiannon Lambert, shared a few foods she’s determined to avoid to ward off gas and bloating, or worse problems like cancer.
The 3 foods Rhiannon avoids:
1. Red and processed meat
Rhiannon told Sun Health, “Higher consumption of red and processed meat may increase your risk of colon cancer.”
Meat is processed if it has been preserved by smoking, curing, salting or with preservatives, NHS guidelines say.
This includes sausages, ham and bacon as well as delicacies such as meat such as salami.
By eating these, you also risk developing cardiovascular disease due to the high amounts of saturated fat, Rhiannon said.
“So it’s best to avoid those or keep recording to a minimum,” she added.
Numerous studies have linked the nitrates in popular breakfast foods like bacon and cold cuts to colon cancer.
They also found that 60 per cent of Britons are unaware that eating processed meat can lead to colon cancer.
2. chewing gum
You might have thought that some chewing gum to clear your breath after eating was pretty harmless – it’s not even real food, after all.
But there’s another point Rhiannon warns about, especially if you want to avoid discomfort in your tummy.
“Eating regularly, especially with your mouth open, can cause people to swallow excess air, which can cause gas or bloating,” she explained.
3. Fizzy Drinks
“It’s similar to chewing gum in that the bubbles in these drinks contain air,” Rhiannon continued.
“When we consume them, that air enters our digestive tract and can cause us to feel bloated or gassy.”
“These can often be quite high in sugar as well, so it’s important that we watch our consumption to ensure we don’t exceed the daily recommendations of 30g of added sugar per day,” the nutritionist added.
Gut health experts gave the Huffington Post some more examples of foods they would avoid to keep bloating and bloating under control.
dr Mahmoud Ghannoum, a microbiome researcher and co-founder of BIOHM, said that fried chicken or fish is not doing your gut any favors as it could shake up your gut microbiome and lead to a build-up of fat and other substances in your artery walls.
In the long term, this accumulation could lead to consequences such as heart attacks and strokes.
In the meantime, Dr. Shilpa Grover, director of the onco-gastroenterology program in the department of gastroenterology at Brigham and Women’s Hospital, raised a fairly common food she avoids at all costs.
She said that eating refined grains — like those found in white bread — increases your risk of digestive diverticulitis, which is a condition in which small bulges in your intestines become inflamed or infected.
A severe case of the condition can cause abdominal pain, constipation, diarrhea and blood or mucus in your stools, the NHS guide says.
A diet high in refined grains and processed meats could also increase your risk of health problems like diabetes, coronary artery disease, and cancer, including colon cancer, said Dr. grover
And if your favorite pre-workout snack is a protein bar, you might want to think twice before reaching for it, said Dr. Harmony Allison, gastroenterologist at Tufts Medical Center.
While those made from real fruits and nuts are better, Dr. Allison that she never eats the highly processed ones as they can cause gas and bloating.
“You can get the same amount of protein in a cup of milk, a serving of peanut butter, tree nuts, or pumpkin seeds,” she noted.
What can I do to reduce bloating?
Rhiannon had some helpful tips when it comes to dealing with gas and bloating.
“Something we always discuss with our clients at Rhitrition Clinic is that there is no one-size-fits-all treatment and treatment of symptoms tends to be tailored to you,” Rhiannon told Sun Health.
She advised you to make sure you seek advice from qualified medical professionals.
“Some foods are more prone to causing gas that leads to bloating, like beans, some vegetables, and fermented foods,” Rhiannon said.
“Try to limit your intake if your consumption is already quite high.”
You don’t have to cut these foods out entirely, however, because they’re also high in fiber, she noted.
Ultimately, it comes down to consuming them in a balanced way.
Rhiannon said: “For many, a high-fiber diet can actually reduce bloating and improve digestion, so make sure you include this as part of a balanced, healthy and varied diet.”
She continued, “If you’re experiencing bloating because you’re constipated, eating high-fiber foods like avocados, apples, whole grains, beans, and legumes can help move food through the intestines and relieve symptoms of bloating.”
Regular exercise throughout the day through a walk or yoga also helps improve digestion, prevent bloating, and remove trapped gases.
CHEW ON IT
And did you know that the way you chew can keep your tummy from getting uncomfortably swollen?
“Chew with your mouth closed to avoid swallowing excess air, which can cause bloating,” Rhiannon advised.
“Things like chewing gum and fizzy drinks should also be limited to minimize the amount of air swallowed.”
Rhiannon pointed out that while some research suggests probiotics may help with bloating, the evidence is mixed.
“But it appears that probiotic foods like live yogurt, kefir, and kombucha are beneficial for our gut health, which in turn can help with symptoms like bloating.”
The nutritionist also hosts the Food For Thought podcast – in one episode she discussed simple ways that can help manage bloating.
More information can be found on her Instagram profile, TwitterTikTok and website.
https://www.the-sun.com/health/7711311/foods-i-would-never-eat-bloating-killer-cancer/ I’m a nutritionist – to avoid bloating and cancer here’s 3 foods to cut out now