13/10/2025
What Is Bloating?
Bloating is when the stomach feels full, tight, or swollen — often with gas or pressure inside.
It’s caused when the digestive system produces or traps too much gas (air) or when food is not digested properly.
You may feel:
A swollen or tight belly
Burping or passing gas
Stomach discomfort or cramps
Sometimes a “rumbling” sound in the stomach
🍲 Why Beans, Milk, and Similar Foods Cause Bloating
1️⃣ Beans and Legumes
Beans (like ndengu, njahi, kidney beans, lentils) contain complex sugars called oligosaccharides (especially raffinose and stachyose).
These sugars are not digested in the small intestine because humans lack the enzyme to break them down.
So, they pass into the large intestine, where bacteria ferment them — producing gas (carbon dioxide, hydrogen, and methane).
That gas causes the bloating feeling.
How to reduce it:
✅ Soak beans overnight, then pour out the soaking water before cooking.
✅ Cook beans thoroughly (soft texture = easier digestion).
✅ Eat smaller portions and combine with vegetables to improve digestion.
✅ Some people add ginger, garlic, or cumin to reduce gas formation.
2️⃣ Milk and Dairy Products
Milk contains lactose, a type of natural sugar.
The body needs an enzyme called lactase to digest lactose.
If someone doesn’t have enough lactase (a condition called lactose intolerance), the lactose moves to the large intestine undigested.
Bacteria then ferment it, producing gas, bloating, and sometimes diarrhea.
How to manage it:
✅ Use lactose-free milk or fermented milk like mala or yogurt (they’re easier to digest).
✅ Try small amounts of milk at a time.
✅ Avoid taking milk with other gas-forming foods (like beans or cabbage) at once.
3️⃣ Other Foods That Commonly Cause Bloating
Cabbage, broccoli, and onions (contain sulfur and fermentable carbs).
Fizzy drinks (add gas directly into the stomach).
Chewing gum (you swallow air repeatedly).
Fatty or fried foods (slow down digestion).
Some people react to high-fiber foods if they are not used to them.
💡 General Tips to Prevent Bloating
✅ Eat slowly and chew food well — swallowing air causes gas.
✅ Drink water (not soda) during meals.
✅ Avoid lying down immediately after eating.
✅ Eat smaller, frequent meals instead of large heavy ones.
✅ Keep a simple food diary — note what foods trigger bloating.
🚨 When to Seek Help
If bloating happens too often, causes pain, vomiting, or diarrhea, or comes with weight loss or loss of appetite, your friend should visit a nutritionist or doctor.
Sometimes bloating can be a sign of:
Lactose intolerance
Irritable Bowel Syndrome (IBS)
Food allergies
Or other digestive problems
💚 Have a question about bloating or your digestion?
Drop it in the comments or message EconoMeals Hub — I’d love to help you eat better and feel lighter!
