Vegetables are obviously an important health staple and essential for long-term weight loss. But some of them — particularly cruciferous veg — may be responsible for your bloating. These foods are low in calories and high in nutrients, so you don't want to avoid them altogether. However, they're also notorious for causing gas and bloat [1], thanks to a complex sugar they contain called raffinose [2].
Our bodies are unable to break down raffinose in the intestinal tract, forcing it to remain undigested until it can be fermented by gut bacteria. Constipation, flatulence, and bloating are often a result, which is why you may not want to go to town on the following foods before hitting the beach.
- Broccoli
- Cabbage
- Kale
- Cauliflower
- Rocket
- Bok choy
- Brussels sprouts
- Radish
- Turnip
- Collard greens
To avoid any issues, chew as thoroughly as possible and drink plenty of water to aid the digestive process. And if you're trying to introduce more of these veggies into your diet, you'll definitely want to make it a gradual process.