Dairy products
Milk and cream contain quite high levels of natural milk sugar (lactose). To digest lactose, the body needs the enzyme lactase.
However, in people who are intolerant to or sensitive to lactose, the amount of this enzyme is often low, making them susceptible to symptoms such as bloating, abdominal pain, or diarrhea after using dairy products.
In this case, switching to lactose-free dairy products or plant substitutes supplemented with calcium, vitamin D and B12 can help limit bloating.
Carbonated drinks
Carbonated drinks such as soft drinks, carbonated mineral water, or energy drinks can also cause bloating. The reason is that they increase the amount of air swallowed, especially when drinking with a straw.
To reduce this situation, you can limit the use of carbonated drinks and replace them with filtered water. You can add natural flavors to the water with ingredients such as lemon, cucumber, peppermint or herbs to make it easier to drink.
cruciferous vegetables
Brussels sprouts, broccoli, cauliflower, cabbage and kale are often prone to bloating. The reason is that these vegetables contain some difficult-to-digest compounds, causing the fermentation process in the intestines to produce more gas.
To limit this situation, you should cook cruciferous vegetables before eating because processing can help the body digest more easily and reduce bloating. If you still feel uncomfortable, you can replace them with other vegetables and fruits such as eggplant, lettuce, cucumber, zucchini or bell peppers.
