I’m a nutritionist – these are the five foods and drinks to avoid to stop bloating

Pasta, coffee and fizzy drinks are many people’s favorite foods and drinks.

But they can be the culprits behind irritable bowel syndrome (IBS) symptoms, including bloating, stomach cramps and diarrhea.

While the exact cause of the condition – which affects around one in ten people in the UK and US – is unknown, dietary changes can often control symptoms.

Here, MailOnline reveals the best foods and drinks that cause bloating, according to a nutritionist, and how to deal with them.

Carbonated drinks

Fizzy drinks are a known cause of bloating.

Drinkers swallow too much air due to carbon dioxide going straight to the stomach. When the drink passes through the digestive system, a lot of gas is released.

This causes the stomach to begin to expand and swell, an effect that can last for hours after the drink is consumed.

Sufferers may experience a lot of gas and bloating as gas moves through the body.

While giving up soda may seem like the easiest option, registered dietitian Nichola Ludlam-Raine says there are easy ways to enjoy it.

Drinking it slowly and in sips can reduce the amount of air entering the digestive system, she said.

And avoiding a straw means less air to swallow, Ms Ludlam-Raine revealed.

fruit

Although eating lots of fruit may seem like a healthy and nutritious choice, it can have negative consequences.

This can cause bloating because fruit contains sugar and fructose which make digestion difficult.

For example, apples contain sorbitol, an indigestible sugar known to cause stomach upset and severe gas.

Mrs Ludlam-Raine said: ‘Cheer up [fruit] to a maximum of three servings per day.”

She explained that it is best to divide portions evenly and limit fruit juice consumption to 150ml.

Eating vegetables can be a more stomach-friendly choice, she said.

But Ms Ludlam-Raine warned: “Avoid too many onions and large portions of cauliflower and broccoli as they cause gas and bloating.”

Coffee

Bad news for coffee lovers, as the hot drink can cause bloating.

Caffeine and coffee themselves increase the production of stomach acid, which can lead to bloating, flatulence and heartburn. It also stimulates the bowels, causing contractions and discomfort.

Caffeine and coffee themselves increase the production of stomach acid, which can lead to bloating, flatulence and heartburn. It also stimulates the bowels, causing contractions and discomfort

It’s not just coffee that has this effect, tea, chocolate, and some over-the-counter pain relievers used to relieve headaches are also full of stimulants.

A study published in the National Library of Medicine found that those who consumed coffee weekly or more frequently were more likely to develop IBS.

Ms Ludlam-Raine said: “Aim for no more than two to three cups of caffeinated tea or coffee a day, or switch to decaffeinated coffee.

“Peppermint tea can be very calming when you’re feeling bloated.”

alcohol

Six pints of beer or 10 small glasses of wine is the maximum adults should drink in a week, health chiefs recommend.

But even a single alcoholic drink can cause bloating.

Alcohol itself is an inflammatory substance, meaning it can cause swelling in the body.

It has also been shown to irritate the intestines, which can lead to bloating.

It can also lead to weight gain as it is high in calories and activates appetite stimulating chemicals.

Ms Ludlam-Raine said: “Do not consume more than 14 units per week, spread over the alcohol-free days week.”

Noodles simply belong in many kitchen cupboards. But the starches and others such as potatoes, pasta and bananas contain resistant starches that are difficult for the body to break down.

Strengthen

Noodles simply belong in many kitchen cupboards.

But the starches and others such as potatoes, pasta and bananas contain resistant starches that are difficult for the body to break down.

This can lead to cramping, bloating and flatulence.

Ms Ludlam-Raine’s tips include eating starchy foods immediately after cooking, as waiting for them to cool completely can increase resistant starch levels.

She also recommends choosing riper bananas — those that look yellow rather than green — as they contain less.