A leading Australian gut health expert has identified five common supermarket foods he would never consume while dealing with bloating. Dr Paul Froomes, a gastroenterologist and microbiome specialist with over 71,000 Instagram followers, warns that many so-called healthy options may actually exacerbate symptoms.
The Science of Bloating
In a recent video, Dr Froomes explained that bloating involves three simultaneous processes: gas buildup, water retention, and slowed motility. He noted that certain foods can worsen all three factors.
Onions and Garlic
Topping his list are onions and garlic, despite their reputation as health foods. According to Dr Froomes, they are rich in fructans, a fiber that humans struggle to digest. Poorly absorbed fructans can pull water into the bowel and ferment, causing painful bloating. Even trace amounts in dressings or sauces can make a difference for sensitive individuals.
Inulin and Chicory Root Fibre
Next, he warned against inulin and chicory root fibre, commonly added to protein bars, powders, and healthy snacks as prebiotics. While beneficial for those who tolerate them, they can worsen bloating in people with severe symptoms, acting like fuel on a gas fire.
Sugar Alcohols (Polyols)
Dr Froomes also cautioned about sugar alcohols such as sorbitol, mannitol, and erythritol, found in sugar-free gum, lollies, and protein bars. These are poorly absorbed in the small intestine, pulling water into the bowel and fermenting gas quickly.
Packaged Supermarket Bread
Highly processed loaves are a triple problem: wheat high in fructans, refined flour that ferments fast, and additives like dough conditioners and emulsifiers that disrupt the gut. However, properly fermented sourdough is an exception, as the long fermentation breaks down most fructans.
Hidden Ingredients
He also highlighted that onion and garlic extracts often hide in soups, sauces, and dressings, triggering flare-ups. Dr Froomes stressed that these foods are not inherently bad for healthy guts but should be avoided during bloating episodes. He recommended eliminating them for three to five days to see if symptoms improve.
Previous Advice
This follows his earlier viral video on gut-friendly staples like organic rolled oats, blueberries, extra virgin olive oil, and dark chocolate. He emphasizes that what's hidden inside food matters more than marketing claims on packaging.
