Having trouble shifting those love handles before hitting the beach this summer?
If you’re exercising like a demon, but they still won’t shift it could be that those foods you thought were good for you, are holding you back.
Leading London nutritionist Rhiannon Lambert shares some surprising facts about five supposed healthy food options.
“Foods high in fibre do have a tendency to make people produce large amounts of gas,” says Rhiannon. This can lead to bloating in the stomach.
She continued: “Lentils are one of most fibre rich foods available typically over 15g per cup, cooked.
“But if you can’t be without your lentils, it’s worth noting that light coloured lentils are generally lower in fibre than darker ones, and therefore, may cause less bloating.
“Other foods high in fibre include beans and artichokes.”
Dairy is an excellent source of protein and calcium with sources including milk, cheese, yoghurt and butter,” advises Rhiannon.
“However, the US Library of Medicine says that with over 65 per cent of the world’s population lacking the enzyme lactase, and therefore unable to break down lactose (the sugar found in milk), dairy can cause major digestive problems.
“If you’re lactose intolerant, symptoms include bloating, gas, cramping and diarrhoea.
“Switching to fortified and unsweetened milk is always the best option, replacing dairy milk with unsweetened almond milk, for example.”
Rhiannon says: “Although apples are great additions to a healthy diet given their high fibre, vitamin C and antioxidant rich contents, they are known to cause bloating and other digestive issues for some people.
“The combination of fructose and high fibre content means they ferment in your large intestine, which is likely to lead to gas and bloating.
“A cooked apple will be easier to digest than fresh ones. I like to bake apples for a tasty dessert with added cinnamon and a dollop of Greek yoghurt to stabalise blood sugar levels!”
For those with celiac disease or gluten sensitivity, wheat causes major digestive problems, says Rhiannon. “This includes bloating, gas, diarrhea and stomach pain.
“However, this shouldn’t be a problem for those who do not have a gluten sensitivity or are celiac and these items may also have added sugar, salt and chemicals so it is worth identifying the trigger before eliminating any food group or going gluten free.”
Even though they’re usually eaten in small quantities, onions are one of the main dietary sources of fructans – soluble fibres that can cause bloating, she says.
“Those that are sensitive to fructans will have discomfort especially when consuming raw onions.
“Cooking the onions may reduce these digestive effects. Alternatively, fresh herbs or spices can be used an alternative to onions.”