Brussels Sprouts Cabbage And Kale
High fructans are not well digested in the gut and therefore, they are the major source of bloating. Fructans are very hard to digest and for that reason, they can ferment causing a lot of gas and bloating. People with fructose mal-absorption will face it rough with this group of foods.
Among the symptoms of a bloated stomach as a result of eating these food raw include abdominal pain, excessive wind, noisy abdomen, and heartburn. The only way to prevent it is to avoid eating these vegetables raw and trust me, you will not have any problems after that greatly cooked meal.
You might also like:
Reducing Your Intake Of The Foods That Make You Bloated
Foods that make you bloated can be a real problem for a lot of people, particularly those with sensitivities, intolerances, and stomach issues. There are various ways you can reduce your risk of bloating, from drinking plenty of fluids to help food move through your digestive tract, to chewing more so food is easier to digest.
However, the easiest option is simply to figure out which food sensitivities you might have. You may have genetic food sensitivities that are causing you to get bloated, which you can often find out with testing such as DNA tests and blood tests. Figure out which foods are most likely to cause negative side effects in your diet. This way, you can eat more mindfully, and avoid anything which may lead to symptoms such as bloating, gas, and pain.
Increasing Your Fiber Intake Too Quickly
You know that upping your fiber intake can aid your rapid weight loss efforts, but if you aren’t used to eating the uber-filling nutrient a large dose of the stuff can be hard for your body to digest, explains Rumsey. The result? A midsection that’s suddenly as round as a basketball. “Wean yourself onto high-fiber foods like bran cereals, beans, and lentils, starting with small portions,” suggests Rumsey. Another trick: Down a large glass of water with every high-fiber meal. Fluids help to move fiber through the digestive tract, preventing bloat.
Read Also: How To Treat Heartburn In Pregnancy
Foods And Drinks That Help With Bloating
Bloating is a common problem often caused by issues like constipation or excess gas .
Plus, what you eat and drink can significantly affect bloating and other digestive issues.
Fortunately, many ingredients have been shown to promote regularity, prevent fluid retention, and enhance gut health, all of which can help keep bloating at bay.
Here are 20 foods and drinks that can help with bloating.
2 ).
Theyre also rich in potassium, an essential mineral involved in regulating fluid balance and sodium levels to prevent water retention .
Whats more, theyre high in fiber, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating (
5 ).
Eating foods with a high water content can help ensure you stay hydrated and meet your daily fluid needs.
This may prevent water retention and alleviate bloating caused by dehydration (
Yogurt is packed with probiotics, a beneficial type of bacteria that plays a key role in gut health.
According to some research, probiotics may improve stool frequency and consistency to promote regularity .
Furthermore, probiotics have been shown to reduce bloating and abdominal distension caused by conditions like irritable bowel syndrome , a common disorder that affects the large intestine (
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.
Read Also: What Foods Are Rich In Probiotics
Foods That Cause Bloating And Gut Discomfort
Your diet is often to blame for belly bloat. That goes for both foods that cause bloating as well as dietary habits and underlying medical conditions.
When your belly is bloated, you haven’t gained weight. Instead, you’ve likely gained water weight or are suffering through digestive issues that cause a distended belly. Unlike fat gain, bloated stomachs are oftentimes temporary.
There are many different reasons why you’re experiencing bloating:
- your diet is high in sodium, which can cause water retention
- you have a sensitivity to certain foods that cause bloating
- you might be experiencing a food intolerance
- you’ve increased the fiber in your diet
We explain more about the dietary causes of bloat below, but let’s start with the 19 most common foods that cause bloating.
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.
If you smoke, intestinal distress may be one more reason to quit. Smoking has been linked to bloating, heartburn, and other digestive problems.
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.
Show Sources
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 .
Also Check: What Can Cause Leaky Gut Syndrome
What Causes Bloating And How Can I Prevent It
Its not uncommon to feel bloated if you eat a particularly big meal. But for some people, bloating is a common problem related not to the size of the portion, but to whats on the plate. So, what are the most common dietary triggers of bloating and what can you do to prevent, minimise or treat the problem?In the UK, the most common causes of bloating are intolerances/sensitivity to a particular food group, food allergies and irritable bowel syndrome . In all of these cases, eating food that your gut finds difficult to digest can trigger a reaction. This, in turn, can cause gas to build up in the stomach or cause swelling due to theerratic propulsion of contents through the gut, in the case of IBS. This can be uncomfortable, and even unsightly if the bloating is severe enough to cause noticeable swelling of the abdomen.
When To Ask Your Doctor About Bloating
Temporary bloating is common and nothing to worry about. But if youâre troubled by bloating on a regular basis, talk to your doctor.
Physical obstructions such as scarring of the stomach opening can make it hard for food to pass through the digestive tract normally. If your doctor diagnoses a physical obstruction in the stomach or small intestines, surgery may be needed to correct it. Bloating can also be caused by impaired muscle function in the digestive tract. When muscles that normally move food along donât work properly, gas can build up in the small intestines, causing bloating. In some cases, gas in the intestines may go the wrong way, returning to the stomach.
Persistent bloating or distention may also signal potentially serious conditions, such as enlargement of one of the abdominal organs or a malignancy.
Read Also: What Causes The Burning Sensation In Heartburn
What Is Bloating What Does Feeling Bloated Mean
Why am I so bloated? Abdominal bloating or âfeeling bloatedâ is a very frequent and familiar symptom most people have experienced at some time in their lives. There are many reasons you may feel bloated. Most causes are simple, harmless, and easily treatable with over-the-counter or home remedies. Very rarely, abdominal bloating is caused by something more serious, leading to a rapid worsening of uncomfortable symptoms.
The definition of âbloatedâ is swelling or distension, and it usually refers to abdominal bloating, which is a distended belly. Bloating may be accompanied by burping , gas , abdominal discomfort, and a feeling of fullness. People sometimes refer to abdominal bloating as a âbloated stomachâ or âbloated belly.â
Donât Miss: Ulcerative Colitis Dizziness
Your Favorite Salty Snacks
If movie theater popcorn and big bowls of chips make you feel super puffy, it could be excessive saltiness that’s to blame. “Eating high-sodium foods can trigger water retention, which can balloon you up,” Cynthia Sass, MPH, RD, told Charlene K. Petitjean on Health. “When and if you do succumb to salt, drink a lot of water to help flush it out.”
Read Also: Does Alka Seltzer Help Heartburn
Joy Bauer Shares Tips To Beat The Bloat This Summer
Similar to bloating is water retention. This lovely feeling is usually caused by consuming too much salt . High levels of sodium cause your body to hold on to extra unwanted fluid. Not only can bloating and water retention be uncomfortable and less than attractive, it can be downright painful. Here is a guideline to beat the bloat.
Peppermint Or Chamomile Tea
These teas can help food to pass through the stomach and relieve gas. Dried chamomile flowers are packed with good-for-you plant compounds like flavonoids and can help relax intestinal muscles and reduce bloating. The key to peppermints bloat-busting success is likely thanks to a cooling compound found in its leaves: menthol. Menthol helps relax the intestinal tract and relieve bloating.
Sip on your choice of iced or hot tea with a slice or two of lemon or ginger. Or give bloat the boot with these other teas known to relieve GI symptoms.
Recommended Reading: What Is A Good Probiotic For Women
Get The Expert Insights You Need Sign Up For The Well’s Newsletter Today
Beans
They dont call them the musical fruit for nothing! Beans, as well as other legumes, like lentils and peanuts, contain a type of sugar called oligosaccharide. Because the human body lacks the proper enzyme to break down oligosaccharides, theyre able to travel all the way to the large intestine undigested. There, bacteria feast on the sugars, fermenting them and producing gas.
Pass on the gas: Everyones digestive system is unique, so if black beans upset your stomach, give pinto beans a try instead. Soaking all beans and lentils overnight can get rid of some of the offending sugars that cause gas. You can also try an over-the-counter product that contains alpha-galactosidase, the enzyme needed to break downoligosaccharides before they reach the colon.
Cruciferous vegetables
Veggies like broccoli, cauliflower, and Brussels sprouts contain raffinose, a complex sugar that humans cant break down. When these vegetables get to the lower intestine, they’re fermented by bacteria and produce gas.
Pass on the gas: Cruciferous vegetables are so good for you that its worth a little trial and error to find the amounts and varieties you can tolerate. Try steaming them lightly, which can make them easier to digest for some. You should experiment with different types of cruciferous vegetables to see if some settle in your system better than others. You can also attempt to build up a tolerance by eating small amounts every day, gradually increasing your intake.
Sugar substitutes
Foods That Can Cause Stomach Bloat
August 5, 2021, 1:46 am5.2k Views
No one likes the discomfort that comes with a bloated belly. And while we all know the common culprits that lead to bloating sparkling beverages, which release bloat-inducing carbon dioxide, and salty foods, which make you retain water unfortunately, it doesnt stop there. There are a number of other foods that can cause your stomach to balloon, many of which are actually diet-friendly. So, the next time your stomach isnt as flat as youd like, take inventory of your diet and see if you might be sensitive to some of these common bloating culprits.
Read Also: Are Probiotics A Waste Of Money
True Or False: There Are Foods That Reduce Gas And Bloating
Even though having and passing gas is a normal process, it can feel super embarrassing if it accidentally happens in a public setting. If you occasionally deal with gas and bloating during the work day or when youre out enjoying a meal, the thought Are there foods that reduce gas? has most likely crossed your mind. After all, wouldnt it be amazing if we could just eat the right thing and poof, no more gas?!
While there isnt one food item that magically eliminates bloating and gas, there is Gas-X Maximum Strength, our most powerful gas-fighting medicine yet that goes to work in minutes to relieve gas, pressure, bloating, and discomfort. There are also a bunch of foods out there that are less likely to cause gas, meaning that if you make them a priority during your next work lunch or fancy dinner, your stomach may be much happier!
Why Do I Bloat After Eating
If your stomach bloats after eating, identify your common bloating triggers so you can take steps to resolve the problem.
The first step to dealing with the issue of bloating is to establish the potential causes. And, its easier to do so than you might have imagined. Once youve found the source, you can begin to put an action plan in place and actively take steps to stop bloating and gas after eating.
Read Also: Is Nausea Part Of Ibs
Slow Down: Eatings Not A Race
Eating is a marathon, not a sprint. Inhaling your food is not good if you want to avoid bloating after lunch. Thats because when you gulp down your food, youre also taking in lots of air, resulting in lots of gas after eating. It can also result in belching.
You can beat the bloat by eating slower and chewing your food. Not only will that reduce the air youre taking in, but it can also help to make you feel fuller so you take in less unnecessary food. And thats a win-win for your waistline.
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.
You May Like: Will Ice Cream Help Heartburn
The Top Foods That Make You Bloated
Notably, some foods are naturally connected to bloating because they produce excess gas and inflammation in the intestinal tract and stomach. However, some people also experience bloating because theyre intolerant or sensitive to a specific food.
Learning which foods youre most genetically likely to be sensitive to with a DNA test can be an excellent way to discover the truth about why certain foods affect you differently compared to your friends.
Here are some of the top foods that make you bloated, and insight into the science behind the bloating symptoms.
How To Prevent Bloating
There can be many ways to prevent and avoid bloating. I have to suggest some of them, such as
- Avoid the mentioned foods that are known to cause gases and start including ginger, asparagus, papaya, and pineapple in your diet.
- Eat slowly. Slow down when eating doesnt give your body a chance to feel full, making it easier to overeat.
- You should not use straws while drinking the juice, fizzy drinks, or other carbonated drinks as it may end up consuming more air inside the body.
- Eat more foods high in fiber to prevent constipation. If foods alone dont help, consider taking a fiber supplement.
- Avoid chewing gum.
- Avoid tight pants or skirts. This wont prevent bloat per se, but it certainly helps when youre feeling bloated.
You must read:
Don’t Miss: How Do You Test Ibs