6. Onions
Onions, with their unique and powerful taste, are a staple ingredient in many meals. From side dishes to cooked meals and salads, there are few things that would benefit from removing onions, but if you have to, try using fresh herbs and spices instead.
Even onions in small quantities could cause discomfort in some people. That’s because they contain fructans, soluble fibers that can cause bloating. Worse, they’re one of our main dietary sources of these fibers so finding viable alternatives can be difficult.
Cooking them may reduce bloating so even if you want to add a few chopped pieces to your salad, you should cook those instead, wait for them to cool, and then mix them in with your other tossed leafy greens and vegetables.
7. Barley
Barley has a very high nutritional value. It is rich in vitamins and minerals such as selenium, manganese, and molybdenum as well as fibers. Due to this cereal grain’s high fiber content, whole grain barley could cause bloating, especially in people who don’t typically have fiber-rich diets.
It also contains gluten, so if you’re insensitive to gluten, you might want to stay away from it!
Pearl or scotch barley, also known as refined barley, could be easier on your digestive system. If this swap doesn’t work, consider trying buckwheat, quinoa, brown rice, or oats instead.
