A List Of Foods That Can Prevent Bloating
So, what foods prevent bloating and gas?
Dill seeds have been used for centuries to aid digestion and prevent bloating and stomach cramps. They owe this effect mainly to anethole, an active substance that relaxes smooth muscles, including those of the digestive tract. If dill seeds are not part of a meal , dill seed tea can be consumed after meals. They also go well with salads.
Pineapple is high in bromelain, an enzyme that aids in the digestion of proteins. Most of the bromelain is in the stem, which is edible, if not as tasty..
Papaya contains papain, an enzyme that aids in the digestion of proteins. Papaya is an excellent addition to salads.
Basil is not only delicious, but an excellent aid in reducing bloating. Always use fresh basil as opposed to dried. Fresh leaves should be bright green and free of damage.
- Yoghurt or Kefir
Yoghurt and kefir contain natural probiotics, or good bacteria. These impede the growth of bad bacteria that produce excessive intestinal gas.
Ginger contains zingibain, an enzyme that aids in the digestion of proteins. It is an excellent addition to savoury and sweet dishes, soups, and salads. Ginger should be consumed in moderation people with ulcerative colitis and pregnant women should be especially cautious. The recommended daily dose of fresh ginger is 1 g.
Broccoli And Other Cruciferous Vegetables
The cruciferous vegetable family includes broccoli, cauliflower, cabbage, brussels sprouts and several others.
These are very healthy, containing many essential nutrients like fiber, vitamin C, vitamin K, iron and potassium.
However, they also contain FODMAPs, so they may cause bloating in some people .
Cooking cruciferous vegetables may make them easier to digest.
What to eat instead: There are many possible alternatives, including spinach, cucumbers, lettuce, sweet potatoes and zucchini.
How To Add More Fiber Without Getting Bloated
We hear all the time that we need to eat more fiber. Why?
Fiber has a number of benefits but for people with gut issues such as IBS and irregular bowel habits, adding more fiber can help to:
Regulate bowel movements and help you get the perfect poop with the right frequency for you .
Feed your gut bacteria and help you maintain good gut and overall health and prevent gut issues in the future. If you want to read more on this subject, head over to this blog post.
The problem is – you might have tried to eat big salads, pile up the vegetables on your plate, eat types of bread full of whole grains and seeds…only to feel even more bloated!
So, you’ve given up the salads, gassy vegetables, beans, lentils, and peas because they “don’t agree with you”. You may be wary of all high-fiber foods and afraid or tentative about eating them.
If that’s you, here are 5 tips to increase your fiber intake without getting bloated and gassy.
Tip #1 Start slow
The recommended target for fiber intake is at least 22-25 grams per day for a woman and 30-38 grams per day for a man. Most people in the US get about 15 grams per day. If you are not used to the target fiber levels yet, going there too quickly might leave you bloated and a bit gassy. Think of this as a long run . There is no rush to get there!
Without having to count grams of fiber, just start adding one portion of fiber food per day. After a week, add another portion and continue until you reach your target.
Tip #4 Mind your fruit
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There Are Also Healthy Foods That Cause Bloating
But and promise you wont be mad when we tell you that its often also the healthy foods that cause gas and bloating. We can, for example, find some of the main culprits for a bloated belly in the category of vegetables, especially those high in fiber. This is probably the reason eating beans, lentils, broccoli, cabbage or sprouts doesnt seem to do your intestines any favour.
Especially foods that contain a high amount of soluble fiber tend to make people more bloated and gassy than usual as this type of fiber is more difficult to digest. However, dont ever think you can just remove fiber from your diet and live happily ever after. Fiber is crucial for a healthy digestive system as it speeds up your digestion and helps your body with cholesterol management.
What you need to do instead is give your body the chance to adapt and increase the amount of fiber in your diet slowly and gradually. Also keep in mind that foods containing the soluble type of fiber will make you more bloated and gassier than veggies and foods mostly containing insoluble fiber.
And One More Thing Everybody Is Different!
Many of you probably wonder if there is a definitive list of foods that cause bloating and should be universally avoided by all those who are facing a bloated belly. Well, the truthful answer is yes and no.
While we definitely know which are the most common foods that lead to gas and bloating, we also need to acknowledge that everybody reacts differently to certain food items.
Nuts Make Me Gassy & Bloated: 4 Reasons & How To Fix
As a Registered Dietitian , its very common to have certain foods produce unwanted symptoms.
When it comes to nuts, in particular, several of my clients have often stated that they get gassy and bloated whenever they include nuts in their diets.
Thus, I wanted to explain the relationship between nuts and their bloating effect.
So, why do nuts make you gassy and bloated? Nuts can make you gassy and bloated because they are high in fiber, which means that your gut bacteria eats some of the fiber and creates gas as a by-product. Additionally, they are high in phytic acid, tannins, and FODMAPs, which are all components that can irritate your gastrointestinal tract.
While there are different reasons why nuts can make you bloated or gassy, there are equally several solutions to minimize the symptoms once you identify the cause.
In this article, I will explore why nuts make you bloated and the solutions to prevent it.
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A Word On Fiber Supplements
There isnt any evidence that taking daily fiber supplements is harmful, according to the Mayo Clinic. And if youre having trouble getting enough fiber in your diet for whatever reason, these pills and powders are a convenient way to help you close the gap, Young says. Its also great in a pinch if youre experiencing constipation, Dr. Lee says.
However, overloading on fiber too quickly is easier to do with supplements than whole foods, so the advice to start slow and drink enough water is especially important here to avoid side effects, Dr. Lee says. And since many supplements contain only soluble or insoluble fiber, youre not getting that balanced intake and regulation that you do with naturally fibrous foods, Young points out. Plus, some fiber supplements can interfere with the absorption of medications if you take them at a similar timeso take them at a different time of day from each other, and talk to your prescribing doctor before adding functional fiber to your diet. And definitely consult your doctor first if you have a GI condition.
The biggest overall drawback, though, is that if you rely on supplements to hit your fiber requirements, youre missing out on all the other nutrients found in the all-around healthy foods that naturally contain fiber, Young says. Plus, the real stuff just tastes so much better.
Why Starting A High Fiber Diet Can Increase Gas
Adding more fiber to your diet can have a variety of benefits. For example, eating a healthy amount of fiber every day may help lessen the risk of diseases, such as diabetes, heart disease, and even certain cancers. Some fibers can also help with constipation by keeping you regular.
However, if youve recently adopted a high fiber diet and notice youre experiencing more gas, youre not alone! According to expert insight, adding more fiber into your diet may trigger flatulence. This gas occurs when bacteria in the intestines process certain foods that are not digested by your gastrointestinal system when they pass into the colon.
So, for instance, if youre not used to eating a lot of fiber, suddenly increasing your intake of high fiber fruits and vegetables like apples, bananas, broccoli, brussels sprouts, and green beans, as well as whole wheat products, may cause some discomfort.
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Finding Relief From Ingesting Too Much Fiber
The following techniques can help you find relief from the symptoms of excessive ingestion.
- Drink lots of water
- Refrain intake of fibrous supplements
- Stay away from high-fiber foods.
- Avoid too spicy and flavored foods
- Dont sit all day long, walk more often and add light physical activities to your daily routine
- Take note of the amount of fiber you take each day
As soon as you get better, you can gradually start adding foods with fiber to your diet. But remember not to intake lots of fiber in a single meal, instead take small portions and evenly distribute them in several meals.
Getting fiber from different foods and not depending on any single one is the best approach. You can get fiber from beans, grains, nuts, fruits, and vegetables.
Does Fiber Make You Swollen
Eating the proper amount of fiber can help you avoid constipation as well as help you control your cholesterol and blood sugar. Adding too much fiber too quickly to your diet, however, can cause swelling or bloating in the abdominal region. Gradually increasing the amount of fiber you take in can often eliminate the swelling, but if the problem persists, consult a doctor to rule out a more serious medical disorder.
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How To Cure Bloating From Too Much Fiber
Dietary fiber plays an important role in maintaining health. It not only helps promote regularity, prevent constipation and control blood sugar levels, but it also may help lower LDL — bad cholesterol — levels and protect against some types of cancer. Sometimes, however, eating fiber results in painful gas and bloating. By following some effective guidelines, you can enjoy the benefits of fiber while reducing gas and bloating.
Regulate your fiber intake. Because your body requires time to adjust to a fiber-rich diet, consuming a lot of fiber can cause bloating. By adding small amounts of fiber-rich foods to your diet slowly but consistently, you decrease the risk of bloating. Add one additional fiber-rich food to your diet each week to prevent fiber overload.
Drink water to reduce fiber bloat. Fiber soaks up water to help keep it moving through the digestive tract and flush food waste materials from the body. MayoClinic.com recommends that you drink at least eight 8-ounce glasses of fluid every day. The more fiber you eat, the more fluid you need.
Exercise to help speed up digestion and stimulate muscles in the gastrointestinal tract, which helps you to eliminate fiber from your body more quickly and reduces the production of gas and bloating. Participating in moderate physical activity, such as brisk walking, cycling or swimming, for 30 minutes daily helps regulate your digestive system.
What Effects Does Fiber Have On Your Digestion
The two main types of fiber that play a vital role in digestion are:
Insoluble fiber: It helps the food to pass in a quick manner through the intestines and stomach. Moreover, it makes your stool bulky. It also plays an essential part in balancing your intestines pH.
Soluble fiber: It is responsible for giving your food a gel-like form. This puts a brake on digestion and is the reason why you feel full . It can also alleviate the chances of heart disease and puts your blood sugar to a healthy level.
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What To Do When Fiber Makes You Feel Bloated
Fiber helps regulate your blood sugar, keeps you satiated longer and helps you stay regularbut when youve eaten too much, you might start feeling like an overinflated pool toy. How can you maintain a high-fiber diet without uncomfortable stomach gas and bloating?
Its important to maintain a balance between getting sufficient fiber for your health goals and worrying that you may float away. Heres how to handle the high fiber bloat.
How Much Fiber Should You Get Per Day
Thanks to some of todays popular diet fads , most people arent actually eating enough fiber. But as you may have experienced firsthand, its also possible to eat too much fiber and have negative effects.
Generally, Americans eat about 10 to 15 grams of fiber per day, according to Harvard Health Publishing. Heres a look at how much adults should actually be getting, broken down by age and sex:
How Much Fiber to Eat Each Day
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Third Understand The Content In Each Type Of Nuts
I categorized them has having low, medium, or high contents of each.
Depending on how severe you find your bloating, you may be able to consume some of the nuts in the medium category, but definitely try and avoid the ones in the high category.
Increasing Fiber Intake Immediately
This is pretty common, Carlson says. Sometimes, people get excited about switching to a new, whole-food, very high-fiber diet with lots of fruits, vegetables, beans, and so on. Your digestive system has to adjust to the new fiber intake, Carlson says.
For this reason, you want to increase your fiber consumption gradually, usually adding about 2 to 3 grams per day, Carlson notes. In real food terms, that could be adding a serving of fruits, vegetables, or whole grains each day. For someone super who finds theyre more sensitive to changes in fiber, Carlson recommends adding one serving every two or three days, based on how youre responding.
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What Else You Can Do About Bloating
If eliminating or reducing consumption of hard-to-digest foods doesnât solve your frequent bloating problem, there are over-the-counter medications that might help. Look for a pill or liquid containing alpha-D-galactosidase, an enzyme that breaks down indigestible sugars in beans and vegetables. Tablets or capsules containing simethicone can also help alleviate symptoms of excess gas.
Fortunately, bloating is rarely a symptom of serious trouble. For most people, the most effective prescription for bloating is simple: control portion sizes, go easy on fats, and eat slowly enough to give your body time to signal when youâve had enough. These sensible remedies should keep you from feeling overstuffed and bloated.
Grabitske, H. Critical Reviews in Food Science and Nutrition,âGastrointestinal Effects of Low-Digestible Carbohydrates,â 2009 vol 49: pp327-360.
Joanne L. Slavin, PhD, RD, professor of food science and nutrition,University of Minnesota.
American College of Gastroenterology:Belching, Bloating and Flatulence.
MedicineNet.com: Intestinal Gas .
How To Know If You Need Fiber Supplements
You should try to meet your fiber needs through foods first, experts recommend. But if you’re having trouble reaching your daily needs, talk with your doctor.
“Taking a fiber supplement can be a good way to fill the gap,” Dr. Gupta says. Your provider may also recommend taking a supplement to manage high cholesterol.
Up your intake gradually if you decide to supplement, and only take the amount of fiber you need. “It’s very important to add supplementation slowly and hydrate appropriately,” Tsai says.
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Youre Introducing Fiber Into Your Diet Too Quicky
When you add fiber to your diet too fast, you could experience gas and bloating, diarrhea, nausea, or constipation. Why? Youre not giving your gut a chance to adapt to a higher fiber load. If youre not accustomed to eating a lot of fiber, your intestinal tract may rebel.
The solution? Start by adding one serving of a high-fiber food per day. Then gradually increase the amount until you reach your goal. Doing this will give your gut and gut microbiome a chance to adapt and learn to process fiber-rich foods. Also, avoid taking fiber supplements, as theyre more likely to cause gas and bloating. Introduce fiber-rich foods slowly into your diet. Even if youre doing something good for your health, dont rush it!
You’re Gassy Bloated Or Crampy
“Fiber has a sponge-like quality and attracts water, which explains bloating. It can also slow digestion to the point where cramps begin to occur as well,” Tsai explains.
These problems should ease up as your GI tract adjusts to the higher fiber dose. But if they persist, that could mean you’re taking a higher dose than you need.
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You Feel Weak Shaky Or Low On Energy
Dietary fiber can help reduce blood sugar spikes, especially in people with diabetes or prediabetes.
“Since the body is unable to absorb and break down fiber, it prevents the spike in blood sugar levels that can happen with any other form of carbohydrates,” says Nagendra Gupta, MD, an internist and hospitalist at Texas Health Arlington Memorial Hospital.
But that effect might become problematic with high doses of fiber from supplements, which can potentially cause blood sugar to drop too low, per the Mayo Clinic, resulting in weakness or shakiness.
If you take insulin for diabetes, you may need to adjust your dose.