Foods To Avoid That Cause Bloating

Onions

The onion is one of those staple food ingredients found in a plethora of raw and cooked dishes. It’s another high FODMAP that can create bloating. Aside from being a natural gas-producing food, it can wreak havoc for individuals with reflux due to the pressure it creates in the gut. This pressure forces the sphincter open and allows foods and acids to travel back up the esophagus. Fructans are a type of carbohydrate made up of chains of fructose, and onion is full of it. The small intestine is limited in digesting fructans. Like with apples, the onion’s fructans go on to the large intestine to be broken down by bacteria and create a gaseous buildup. Food sensitivities to fructans are actually quite commonly confused with gluten intolerances. If individuals are trying to figure out if bloating is related to gluten or fructans, eliminate all dietary fructans for at least two weeks. If that eliminates symptoms, individuals can add back non-wheat fructans to see if symptoms return, which would signal a fructan, not wheat, intolerance.

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