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Bloating Foods & Their Alternatives

The Healthy EmployeeDiet & mood Bloating Foods & Their Alternatives

Bloating Foods & Their Alternatives

Bloating is caused when your body is unable to digest particular nutrients and gas is built up in the lower intestine.

A diet rich in fruit, vegetables and healthy bacteria can help seal the gut lining and prevent bad bacteria, which is what causes bloating. All bacteria creates some gas, but some foods are more likely to trigger bloating than others.

What follows are some common culprits…


Cruciferous Vegetables

This is referring to veggies such as broccoli, kale, cauliflower and cabbage. They all contain a non-digestible sugar called raffinose – this is the cause for bloating.


Instead of cutting out this area of your diet as they also contain plenty of healthy micronutrients, try eating them alongside fermented foods such as:

  • Sauerkraut
  • Pickles
  • Miso
  • Tempeh

Fermented foods help to breakdown non-digestible fibres for easier digestion.



Foods high in fructose

  • Sauces and condiments
  • Fruit juices
  • Flavoured yoghurt
  • Some cereals
  • Some pre-packaged snack bars
  • Sweets
  • Soft drinks
  • Some salad dressings
  • Frozen convenience foods, e.g. pizza
  • Some bread
  • Canned and dried fruit
  • Pastries and cake
  • Certain fruits and veggies: Apples, grapes, watermelon, asparagus, peas and courgette


The majority of high fructose foods are not needed for a well-balanced and healthy diet. However, if you find you are sensitive to fructose, limit your intake of fructose fruits and veggies and swap with those that contain lower amounts. These include:

  • Bananas
  • Blueberries
  • Strawberries
  • Carrots
  • Avocados
  • Green beans
  • Lettuce


Sugar substitutes and artificial sweeteners

Sugar substitutes and artificial sweeteners commonly cause bloating and gas. Many are known to be indigestible and cause water retention. Research has also shown that artificial sweeteners could disrupt our microbiome, boosting the growth of the types of bacteria that cause bloating.


Sugar substitutes and artificial sweeteners do not need to be part of your diet. Be sure to check food nutrition labels for sweeteners such as sucralose, aspartame, sorbitol and saccharin. Replace these items with whole and natural food items.



Beans are poorly absorbed in the small intestine. This means that your gut bacteria have more time to feed on the sugars, producing gas and bloating.


  • Mung beans
  • Sprouted beans
  • Lentils
  • Black-eyed peas

Also try eating beans with fermented foods such as pickles, sauerkraut, miso or tempeh, as this will help to ease bloating symptoms.



Wheat can cause bloating in certain people. This is caused by the gluten and lectin found within wheat containing products.


  • Quinoa
  • Oats
  • Brown rice
  • Buckwheat



People frequently report bloating after consuming dairy products. This is usually down to the lactose, a milk sugar.


  • Oat milk
  • Almond milk
  • Coconut milk
  • Soy milk
  • Cashew milk
  • Dairy free spreads and cheeses

Be sure to read the labels of certain none-dairy products as some can contain high levels of sugar. Many come in unsweetened forms, which would be preferable.

The Healthy Employee
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