Which common foods can lead to unexpected digestive discomfort. How do apples, bread, and onions affect your gut health. Why might artificial sweeteners cause bloating. What role do nuts and avocados play in gas production.

The Unexpected Culprits: Common Foods That May Cause Digestive Distress

Many of us experience bloating and gas as a normal part of digestion. However, certain foods can trigger excessive discomfort for some individuals. Understanding which foods might be responsible for these symptoms can help you make informed dietary choices and improve your digestive health.

Let’s explore ten surprising foods that may cause bloating and gas, along with explanations for their potential effects on your digestive system.

Apples: The Fiber-Rich Fruit That May Upset Your Stomach

Apples are often praised for their high fiber content and nutritional benefits. However, this same fiber can lead to digestive issues for some people. Why does this happen?

• High fiber content can be challenging for some digestive systems to process
• Sudden increase in fiber intake may cause gas and bloating
• People with low-fiber diets may be more susceptible to these effects

Can you enjoy apples without discomfort? Try these strategies:

1. Introduce apples gradually into your diet
2. Peel the skin to reduce fiber content
3. Opt for cooked apples, which may be easier to digest

Bread: A Staple Food That Could Be Causing Digestive Distress

Bread is a dietary staple for many cultures, but it can trigger bloating and gas in some individuals. What factors contribute to this reaction?

• Wheat or gluten intolerance
• Fermentable carbohydrates in wheat
• Yeast content in some bread types

Are there alternatives for bread lovers with sensitive digestion? Consider these options:

1. Gluten-free bread varieties
2. Sourdough bread, which may be easier to digest
3. Non-wheat alternatives like rice cakes or corn tortillas

Onions: The Flavorful Vegetable That May Cause Digestive Discomfort

Onions add depth and flavor to many dishes, but they can also lead to gas and bloating. Why do onions have this effect on some people?

• High fructose content
• Presence of fructans, a type of carbohydrate
• Difficulty in breaking down and absorbing these compounds

How can you enjoy the flavor of onions without the digestive consequences?

1. Use onion-infused oils instead of raw onions
2. Cook onions thoroughly to reduce their fructan content
3. Try using chives or the green parts of spring onions as alternatives

Blackberries: The Antioxidant-Rich Fruit with a Hidden Digestive Impact

Blackberries are packed with antioxidants and nutrients, but they can also cause digestive issues for some people. What makes these berries potentially problematic?

• High content of polyols (sugar alcohols)
• Difficulty in breaking down and absorbing polyols
• Prolonged presence in the digestive system

How can you incorporate blackberries into your diet without discomfort?

1. Consume smaller portions
2. Pair with protein or healthy fats to slow digestion
3. Try cooking or mashing blackberries to make them easier to digest

Garlic: The Aromatic Herb That May Lead to Digestive Distress

Garlic is renowned for its flavor and potential health benefits, but it can cause gas and bloating in some individuals. Why does garlic have this effect?

• Contains fructans, similar to onions
• May irritate the digestive tract in sensitive individuals
• Raw garlic is more likely to cause issues than cooked garlic

How can garlic lovers enjoy its flavor without the digestive consequences?

1. Use garlic-infused oils instead of raw garlic
2. Roast or sauté garlic thoroughly before consuming
3. Try garlic powder or aged garlic extract as alternatives

Milk: The Dairy Staple That Could Be Causing Digestive Issues

Milk is a common source of calcium and vitamin D, but it can lead to bloating and gas for some people. What factors contribute to milk-related digestive discomfort?

• Lactose intolerance
• Difficulty digesting milk proteins like casein and whey
• Sensitivity to hormones or antibiotics in some milk products

Are there ways to enjoy the nutritional benefits of milk without the digestive issues?

1. Try lactose-free milk or milk alternatives (e.g., almond, soy, oat)
2. Consume milk with other foods to slow digestion
3. Consider using probiotic-rich dairy products like kefir or yogurt

Nuts: The Nutrient-Dense Snack That May Cause Bloating

Nuts are often touted as a healthy snack, but their high fat and fiber content can lead to digestive discomfort. Why do nuts sometimes cause bloating and gas?

• High fiber content slows digestion
• Fat content can delay stomach emptying
• Presence of phytic acid and enzyme inhibitors

How can you enjoy the nutritional benefits of nuts without the digestive consequences?

1. Soak nuts before consuming to reduce phytic acid content
2. Choose dry-roasted nuts, which may be easier to digest
3. Consume smaller portions or incorporate nuts into meals rather than eating them alone

The Impact of Different Nut Varieties on Digestion

Not all nuts affect digestion in the same way. Some varieties may be easier to digest than others. Here’s a quick breakdown:

• Almonds and pistachios: Generally well-tolerated
• Cashews and macadamia nuts: Higher in fat, may cause more digestive issues
• Walnuts: Rich in omega-3 fatty acids, but can be harder to digest

Artificial Sweeteners: The Hidden Cause of Digestive Discomfort

While not a food itself, artificial sweeteners are common additives in many products. They can cause significant digestive issues for some people. Why do artificial sweeteners lead to bloating and gas?

• Difficulty in digesting and absorbing these compounds
• Alteration of gut bacteria balance
• Potential laxative effects in large quantities

How can you reduce your intake of artificial sweeteners and find alternatives?

1. Read labels carefully to identify products containing artificial sweeteners
2. Choose naturally sweetened foods or use small amounts of natural sweeteners
3. Gradually reduce sweetener intake to allow your taste buds to adjust

Common Artificial Sweeteners and Their Effects

Different artificial sweeteners can have varying effects on digestion. Here’s a brief overview:

• Sorbitol and mannitol: Often cause more gas and bloating
• Aspartame: May lead to headaches in some individuals
• Sucralose: Generally well-tolerated but may alter gut bacteria

Tomatoes: The Acidic Fruit That May Trigger Digestive Issues

Tomatoes are a versatile and nutritious food, but their high acid content can cause problems for some individuals. Why do tomatoes sometimes lead to bloating and gas?

• High levels of naturally occurring acids
• Stimulation of stomach acid production
• Potential irritation of the digestive tract

How can tomato lovers enjoy this fruit without digestive discomfort?

1. Remove tomato skins before consuming
2. Cook tomatoes to reduce acid content
3. Pair tomatoes with alkaline foods to balance acidity

The Benefits of Cooked vs. Raw Tomatoes

Cooking tomatoes can change their nutritional profile and digestibility. Here’s a comparison:

• Raw tomatoes: Higher in vitamin C, but more acidic
• Cooked tomatoes: Lower in vitamin C, but higher in lycopene and easier to digest
• Tomato sauce: Concentrated source of nutrients, but may be more problematic for acid-sensitive individuals

Avocados: The Healthy Fat Source That May Cause Bloating

Avocados are praised for their healthy fat content and numerous health benefits. However, they can also lead to digestive issues for some people. Why do avocados sometimes cause bloating and gas?

• High fat content slows digestion
• Presence of polyols (sugar alcohols)
• High fiber content may be challenging for some digestive systems

How can you incorporate avocados into your diet without experiencing digestive discomfort?

1. Start with small portions (1/4 to 1/2 an avocado)
2. Pair avocados with easily digestible foods
3. Mash or blend avocados to make them easier to digest

Avocado Ripeness and Digestibility

The ripeness of an avocado can affect its digestibility. Here’s what you need to know:

• Unripe avocados: Higher in starch, may be harder to digest
• Perfectly ripe avocados: Softer flesh, easier to digest
• Overripe avocados: May have a higher concentration of histamines, potentially causing issues for sensitive individuals

Understanding how these common foods can affect your digestive system is crucial for maintaining optimal gut health. By being aware of potential triggers and implementing strategies to mitigate their effects, you can enjoy a diverse and nutritious diet while minimizing digestive discomfort.

Remember that everyone’s digestive system is unique, and what causes issues for one person may be perfectly fine for another. If you consistently experience bloating, gas, or other digestive symptoms after consuming certain foods, it’s essential to consult with a healthcare professional or registered dietitian. They can help you identify specific triggers and develop a personalized plan to manage your digestive health.

Maintaining a food diary can be an effective way to track your symptoms and identify patterns in your diet. By recording what you eat and any subsequent digestive issues, you can gain valuable insights into which foods may be causing problems for you personally.

Additionally, consider incorporating gut-friendly practices into your daily routine, such as:

• Eating slowly and chewing food thoroughly
• Staying hydrated throughout the day
• Incorporating probiotic-rich foods or supplements
• Managing stress through relaxation techniques or exercise
• Getting adequate sleep to support overall digestive health

By taking a holistic approach to your digestive health and being mindful of how different foods affect your body, you can work towards a more comfortable and balanced digestive system. Remember that small changes in your diet and lifestyle can often lead to significant improvements in your overall well-being.

As you navigate the world of potentially problematic foods, it’s important to maintain a balanced perspective. While certain foods may cause digestive issues for some people, they often offer valuable nutritional benefits as well. The key is to find the right balance that works for your individual needs and preferences.

For example, if you find that apples cause you discomfort but you enjoy their nutritional benefits, you might try incorporating them into your diet in smaller amounts or in different forms, such as applesauce or cooked in oatmeal. Similarly, if you’re sensitive to dairy but want to ensure adequate calcium intake, you might explore fortified plant-based milk alternatives or other calcium-rich foods like leafy greens and sardines.

It’s also worth noting that digestive tolerances can change over time. Foods that once caused issues may become more tolerable as your gut health improves or your body adapts. Conversely, new sensitivities can develop, highlighting the importance of staying attuned to your body’s signals and being willing to adjust your diet as needed.

Ultimately, the goal is to create a diverse, nutritious diet that supports your overall health while minimizing digestive discomfort. This may involve some trial and error, but with patience and attention to your body’s needs, you can develop a personalized approach to eating that leaves you feeling nourished and comfortable.

As you explore the world of digestive health, remember that there’s no one-size-fits-all solution. What works for one person may not work for another, and that’s perfectly normal. Be kind to yourself as you navigate this journey, and don’t hesitate to seek professional guidance if you’re struggling to find the right balance.

By staying informed about potential dietary triggers, implementing mindful eating practices, and listening to your body’s signals, you can take control of your digestive health and enjoy a wide variety of delicious and nutritious foods. Your gut health plays a crucial role in your overall well-being, so investing time and effort into understanding and optimizing your digestion is a valuable endeavor that can pay dividends in terms of comfort, energy, and quality of life.

10 Surprising Foods That Give You Bloating and Gas

It isn’t something that most of us like to talk about but the reality is, nearly everyone gets bloating and/or gas. For most people, this is just a normal, healthy, and relatively undisruptive fact of life; a natural result of foods being broken down and digested by the body.

However, some people may find that certain foods give them an uncomfortable amount of bloating and/or gas. This could be accompanied by stomach upset, which in some cases can even be painful. Many might not realise that a particular food is causing the issue, or may be too embarrassed to bring up the problem. As such, the problem food will continue to be eaten, causing more discomfort.

If you think a food might be causing you problems, but can’t quite put your finger on what, we’ve put together some unexpected foods that can give you bloating and/or gas. Take a look at the list below.

Apples

Apples are rich in fibre, which is essential in facilitating healthy digestion. However, some may find that high fibre foods like apples give them excessive gas and bloating. This is more common in those who have low fibre diets, where the digestive system isn’t used to the sudden increase in the body.

Bread

Bread is a staple food around the world, and most people can eat it regularly with very little problem at all. However, some might find that bread causes excessive gas and painful bloating. If you find that this happens to you after eating just a small amount, it could be the case that you have a wheat intolerance or gluten intolerance, which causes stress on the gut and digestive system.

Onions

Onions contain high levels of fructose, a natural sugar present in many fruits and vegetables. Some people have an inability to properly break down and absorb the sugar. If fructose isn’t absorbed into the bloodstream like it should be, it travels down into the lower bowel, providing a feast for the bacteria that live there. As the bacteria “eat” away on the fructose, methane is produced; this can cause bloating, gas, and cramps, and also bad breath. Not a great combination!

Blackberries

Whilst delicious and high in antioxidants, these innocent looking little hedgerow fruits are packed full of polyols. Polyols – also known as “sugar alcohols” – are carbohydrates commonly used in the synthesis of artificial sweeteners. Whilst less calorific than sugar, polyols take longer to break down, and stay in the digestion system for longer. This means they’re not always fully absorbed by the body, resulting in gas and bloating.

Garlic

Garlic is a natural antibiotic with many health benefits but unfortunately it can result in gas for some individuals. Cooked garlic whether roasted or stir fried is much less likely to cause bloating and gas.

Milk

Alongside calcium and vitamin D milk contains many proteins including casein and whey. The proteins can be difficult to break down if the digestive system is not working to full capacity. If a cheese sandwich followed by a latte leaves you feeling bloated and windy this could be why.

Nuts

The high fat and fibre content in nuts means that it takes a while for them to be properly digested. As they spend a lot of time working through the digestive system, the risk for gas and bloating is markedly increased. Nuts also contain tannins which can present problems like nausea for some.

Artificial Sweeteners

Whilst not a food in itself, artificial sweeteners are a common addition to many food and drink items on the market today. The body can find artificial sweeteners difficult to digest, which increases the likelihood of gas, bloating, and bowel problems. Many products containing sweeteners even carry a warning that excessive consumption may lead to “laxative effects”. We’ve written a bit more about artificial sweeteners in this article here.

Tomato

The tomato fruit is high in naturally occurring acids. Because of their high acidic content, for some, tomatoes can stimulate the production of stomach acids which can result in bloating and gas. Try doing as the Italians do – remove the skins after boiling the tomatoes in a pan of water. This will enable the body to digest the tomatoes more easily.

Avocado

Like nuts, avocados are packed full of good fats and essential fibre and is a high polyol food, meaning the rate of digestion and risk of gas being produced is even higher. Often it’s a case of amount – eating ¼ – ½ an avocado is fine but a whole one may cause a problem.

It’s important to mention that, as always, everyone will have different reactions to the foods we’ve listed, and that all the items in our list are healthy and beneficial to a diet in moderation. Some of you out there might even be able to feast on a meal of blackberry, avocado and onion sandwiches, washed down with a milkshake, and feel absolutely fine.

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15 Surprising Foods That Cause Gas

Medically Reviewed by Minesh Khatri, MD on November 27, 2022

The teachers’ favorite contains sorbitol, a sugar that’s naturally in many fruits. Some people’s bodies can’t absorb it properly, which gives them gas and bloating. It can cause diarrhea, especially for children.

Maybe you’ve enjoyed them fresh, in a juicy cobbler, or dried in teas. Their natural sugar is good for people who want to cut back on sweets, but it’s not always good for the gut. If you have a problem digesting sorbitol, you may feel bloated, have belly pain, or have diarrhea, gas, or nausea.

This popular summertime treat is high in fructose, a sugar in fruit. Your body can have trouble digesting it, so you might get gas. It’s rare, but the problem might be in your genes. Doctors call that a “hereditary fructose intolerance.” A blood test can tell if you have it.

These veggies have a sugar called fructan that helps set off gas. If you don’t feel well after you eat them, just stay away from them.

Spuds are usually a safe choice for a dinner side item. The starch gives some people gas and bloating, though.

These famous fungi can make you get a little funky. Blame it on mannitol, another natural sugar. It can give you gas — and if you eat too much of it, it also can act like a mild laxative.

Love them or hate them, these soft, green veggies have a chain of sugars called galacto-oligosaccharides that feed gut bacteria and cause gas. This can make for a not-so-pleasant post-meal experience.

The caffeine in your favorite daily jolt might be making you bolt to the bathroom. Dial back on the java if you feel an urgent need to go or you get a stomachache after drinking up.

This breakfast superstar has plenty of fiber, which lets you feel full and satisfied all morning. But if you add too much to your diet too quickly, your tummy might get a little uncomfortable. To get more of this important nutrient, introduce it slowly to your eating plan so you don’t overwhelm your system.

They’re crunchy, delicious, and super healthy, but they can also be tough to digest. Veggies like broccoli, cauliflower, and Brussels sprouts might make you feel bloated or crampy. If they do, you may want to occasionally swap them for veggies that are less likely to give you gas, like bell peppers, zucchini, or green beans.

The fiber in dried fruit has a lot of things going for it. A handful can work like magic if you’re constipated. These sweet treats, though, are also high in a sugar called fructose, which can give you a tummy ache if you eat too much.

It’s a real treat to dig into one that’s juicy and ripe, but the sweetness inside can sometimes cause problems with your stomach. Peaches have natural sugars called polyols, which may not always get along well with your gut bacteria. Sometimes, that leads to cramps and bloating.

This sweetener, which is found in some low-cal drinks, can be helpful if you’re trying to lose weight. But sugar alcohols can act like a laxative if you take in too much. Check labels to know if a drink has this ingredient. Xylitol and mannitol are examples.

You swallow air as you chew, which brings gas into your gut. “Sugar-free” types of gum often have sorbitol and xylitol as sugar substitutes. Those give some people gas or even act like a laxative.

You swallow air when you suck these treats. Plus, some candies are sweetened with xylitol, mannitol, sorbitol, or other sugars that make some people get an upset stomach.

IMAGES PROVIDED BY:

1) Glayan / Thinkstock

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3) puwa2827 / Thinkstock

4) HausOnThePrairie / Thinkstock

5) Ingram Publishing / Thinkstock

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7) Stockbyte / Thinkstock

8) Photolibrary / Thinkstock

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13) Thinkstock

14) UpperCut Images / Getty

15) RuthBlack / Thinkstock

SOURCES:

Diabetic Living Online: “Nutrition: Sugar Alcohols (Polyols). “

FDA.gov: “Select Committee on GRAS Substances (SCOGS) Opinion: Mannitol.”

Fedewa, A. Current Gastroenterology Reports, January 2014.

Food Intolerance Diagnostics: “Fructose (fruit sugar), fructan and other fructo-oligosaccharide intolerances,” “Sorbitol and xylitol (polyol) intolerances,” “Galactooligosaccharides: Galactans, Raffinose, Stachyose”

Health Canada: “Sugar Alcohols (Polyols) & Polydextrose used in foods.”

Hoekstra, J.H. Journal of Pediatric Gastroenterology, January 1993.

Johns Hopkins Medicine: ” Gas in the Digestive Tract.”

Kulkami, R. Applied and Environmental Microbiology, January, 1990.

Mayo Clinic: “Bloating, belching and intestinal gas: How to avoid them,” “Gas and gas pains,” “Artificial Sweeteners and Other Sugar Substitutes,”

“Intestinal Gas.”

National Institute of Diabetes and Digestive and Kidney Diseases: “Gas in the Digestive Tract,” “What I need to Know About Bowel Control.”

Nittynen, L. Scandinavian Journal of Food and Nutrition, June 2007.

Tan, Y.H. Microbios, 1994.

Tufts Medical Center: “Fructan Intolerance.”

University of Michigan Health System: “Helpful hints for controlling gas (flatus).”

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Wille, D. European Journal of Pediatrics, December 2010.

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Fruit should not be eaten in the evening. The saying “two apples for dinner and you don’t need a doctor” is hopelessly outdated, says a gastroenterologist

Some doctors advise eating fruits after meals, others before meals. Some people don’t recommend at all. Why, it would seem, the most useful foods cannot be eaten in the evening, and to no one? Gastroenterologist Victoria Zimina answered questions.

A gastroenterologist gave several recommendations on how to eat fruits correctly for those who have low or high acidity of the stomach, as well as exacerbation of gastritis or ulcers. And she explained why after 5 p.m. fruits are unhealthy, and absolutely everyone.

– If you have sluggish digestion and low acidity of the stomach, then you should eat fruits about 30 minutes before meals, advises gastroenterologist Victoria Zimina. Fruit acids help produce stomach acid. Choose fruits with a lot of fiber (prunes, figs, dates, raw apples, bananas, oranges – Ed.). It helps the process of digestion. Fruit juices, devoid of fiber, are meaningless for digestion and have a bad effect on metabolism. ⠀

With a high acidity of the stomach with sour fruits and berries, you should be careful, a gastroenterologist warns.

– It is better to give up sour apples altogether, – says Victoria Zimina. –

Eat fruits and berries as a dessert, 30 minutes after eating. Then fruit acids will not be able to increase the existing acidity in the stomach to a dangerous level.

Fresh fruits in case of exacerbation of gastritis or stomach ulcers are strictly not allowed. You can eat sweet baked apples after the main meal, the doctor advises.

– If you have a healthy stomach, normal digestion and no problems with being overweight (in other cases, an individual recommendation is needed), you can eat fruit between breakfast and lunch, as well as between lunch and dinner. Try to do this before 16-17 hours, so as not to burden the digestive system at night, not to suffer from gases in the intestines and get out of bed in the morning with a beautiful flat stomach. Fruit eaten after dinner or at night will have to be digested at night, and this is the time of rest – and for the digestive tract too. Accordingly, the food will stagnate in the intestines and cause fermentation processes. Conclusion – in the morning do not expect a flat stomach due to gas formation.

Fructose in the body is metabolized into fatty acids, and they are deposited in fat reserves and in the liver, causing a cascade of negative reactions. But the gastroenterologist notes that the advice to give up fruit at night also applies to those who are not afraid to get fat.

– Due to a decrease in activity, eating fruits in the evening threatens with fatty liver and deposition of visceral fat with the formation of abdominal obesity and the risk of cardiovascular disease, warns Victoria Zimina.

However, you should not eat fruit in the evening, even for those who are actively involved in sports and train in the gym before bed.

– Evening workouts already excite the nervous system, and fruits give an additional burst of energy, – explains the gastroenterologist. – Thus, your body will require more and more activity, this will affect the quality and timeliness of sleep. Plus, it can provoke you into extra food in the evening.

To find out about the acidity of your stomach, if there are no bright symptoms, the doctor recommends a comprehensive blood test that assesses the condition of the stomach – a gastropanel.

© Dr. Peter

How much do I spend on living in the Netherlands

How much does it cost to live in emigration

19.07.23

This text was written in the Community, it retains the author’s style and spelling

Sheer Perversity

Author profile

Left Russia in 2014, lived and worked in the United Arab Emirates for 4 years ubae), found a job in the Netherlands in 2018, and moved to a suburb of Rotterdam with her husband and two cats.

Work and salary

I work as an IT project manager. The main business of the company is engineering projects in the field of oil and gas. The head office is located in Amsterdam, there are branches in all parts of the world.

Judging by the last payslip, my salary is 7,720 euros gross, 6,099. 15 euros net in hand.
Since I was hired from abroad, I have a ruling: 30% of my salary is tax-free for 5 years. Already in November of this year, my net salary will decrease by about 1,000 euros. In addition, we are paid annual bonuses depending on the results. On average, it turns out another salary, plus or minus, I take 20% of the annual bonus as options.

In May every year we are paid 8% of our annual salary in addition to our regular salary. It’s called “vacation”.

Housing

I live in my own house, it is located in a quiet residential area, with a metro station within a 5-minute walk. The house has 3 floors, the total area is approximately 140 m2, there is a garage and a small garden.

We took out a mortgage at the end of 2019—the house cost 333,000 euros, a mortgage of 345,000 at 1.79% for 30 years.
At the moment, the rate has decreased to 1.46% and is fixed until 2031, the balance of the debt is  312,360 euros. The cost of the house according to the latest assessment is 405,000 euros.

Monthly payment – 1188.17 euros.

Utilities

187 euros – gas and electricity, this is an advance payment that does not depend on actual consumption, the tariff is fixed until September 2025, so last year’s price spikes bypassed me. At the end of the year, the supplier recalculates and you either need to pay extra or the money is returned to the account. Last year, I was refunded about 50 euros of the overpayment. The contract for gas and electricity is also issued to the husband’s company, since the home address is also the address of his office. Every quarter I submit a declaration for a VAT refund of 21% of this amount.

Water – 58.23 euros per quarter. The same principle works, the payment is calculated based on the actual consumption for the previous year. We do not save water, we use an average of 120-140 cubic meters per year. It’s funny that when we moved, I didn’t even know who needed to pay for water, the letter from the supplier came only 4 months after the move.

31.61 euros – leasing and maintenance of a gas boiler, it provides us with heating and hot water. I got this contract from the previous owners of the house, to pay on it until 2030. In August, I plan to pay the residual value – about 400 euros and continue to pay for maintenance – 13.22 euros per month.

Products

Average €750 per month including alcohol. We don’t save much, we mainly use delivery from the supermarket.

In recent months, I have been ordering food sets for cooking – 66.99 euros for 4 meals for two per week

Here are the prices for the main products:

• Bread—1.20 to 3.20 for a large loaf.
• Beef – 25 euros per kg on average, supermarkets sell either burgers or steaks. You can buy a piece in Turkish stores or in butcher shops.
• Chicken fillet – 12 euros per kg, you can find cheaper on the market.
• Fillet salmon – about 30 euros per kg.
• Eggs – 4-5 euros for a dozen, for 7.50 you can buy a package of 30 pieces.
• Milk – from 1 euro per litre.
• Apples – 1.5-3 euros per kg, depending on the variety.
• Bananas – 2.20 per kg.
• Tomatoes – 4-5 euros per kg.

You can save money on food by going to the market and tracking promotions in supermarkets.

Household chemicals

I don’t consider these expenses as a separate item + I buy everything on shares and for the future. I think if you spread it over a year, it will turn out to be about 20 euros per month.

• Dishwasher tablets – 30 euros for 80 pieces, there are often promotions, such as 1 + 1.
• Laundry capsules – 10-12 euros for 12-15 capsules.
• Shampoo/conditioner – 6.50-8 euros, also often promotions like “2 for 5” or “second for half price”
• Shower gel – 5-6 euros for 250 ml

Transport

I have a postpaid public transport card. I pay for actual use in the metro, trains, trams and buses at the end of the month. There is a subscription for 5.60 euros, so the cost varies. If I didn’t go anywhere it will be 5.60 euros. The average monthly expense over the past six months is 170 euros.

My employer compensates me for travel to work at public transport rates, based on 3 days a week. I live 2 metro stops from my office, so my compensation is small— 44.04 + compensation for working from home— 30.32

Communications and Internet

Internet: Internet (gigabit) and TV cost about 100 euros, the contract is for my husband’s company and we get a 21% VAT refund, you can find cheaper options, but at the moment we are satisfied with everything

Communications: about 25 euros for 20 GB of Internet and unlimited calls, works in all European countries and Turkey, without additional roaming charges.

In addition, for 2 years I paid 40 euros per month for a Samsung S21 Ultra phone – I paid it in full in June, maybe next year I will take a new model according to the same scheme.

Medicine

Health: €261.90 per month for mandatory health insurance for me and my husband. 11.67 is compensated by the employer.

Treatment up to 385 euros per year is self-paid, the rest is covered by the insurance. Last year, my husband had a lot of health problems, his treatment cost, judging by the extract from the insurance, 30,000 euros. Treatment of chronic diseases, medicines and visits to the family doctor are free.

We don’t have dental insurance, we thought it would be more profitable to pay as needed. Regular examination and cleaning of teeth costs about 80 euros every six months, a filling costs about 60 euros

Available without prescription:

• paracetamol – from 1.30 euros for 50 pieces.
• nurofen – from 2 euros for 20 tablets.
• vitamins – from 2 to 50 euros, depending on the brand, they also often have promotions, such as “2 + 2”.

Personal care

I do not use decorative cosmetics, I do manicures, pedicures, eyebrows and depilation myself.

I have a bunch of all kinds of gadgets, but there are definitely more nail polishes than in any salon.

Haircut and coloring (base color + 1-2 accents) costs 140-170 euros every 2-3 months, depending on the salon. Husband gets a haircut once a month for 25 euros

Subscribed to Parfumado for 14.95 – this is 15 ml of perfume per month.

Entertainment

No special expenses, our social life sags. We go to a restaurant for 150-300 euros once every 1-2 months.

I try to travel at least once every 3 months, I prefer short trips of 3-5 days.
This year, in February, I went with my mother to Prague, in April to Dubai – for the 50th anniversary of my friend and to meet my brother, in June – with my husband to Italy.
Each trip costs from 500 to 1500 euros, including tickets and accommodation.

Shopping

I rarely buy, I have everything. I think, on average, 300-500 euros per year.

I usually buy online at Zalando Lounge, offline at TK Maxx.