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What To Eat To Stop Bloating

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Watermelon Can Fight Off Some Common Causes Of Bloat

How to eat to avoid gas, bloating & weight gain

If water content is the key to fighting bloat, watermelon wins. As indicated in a 2014 study, the summer staple contains almost 92%t water.

Fillenworth further explained,”Since watermelon is primarily composed of water, it helps fight dehydration, which can be a cause of bloat. Consuming watermelon will also help to act as a diuretic which can flush out excess sodium from the body.”

Watermelon season typically ends in September so get your fix while you can.

What Should I Eat To Avoid Bloating

Sharon Palmer

Published on

Updated on

What causes bloating, and what foods should you eat to avoid bloating and help handle this condition? Sharon addresses some of the top questions on this common GI symptom in her Ask Sharon column today.

Tummy tightness, gas, and discomfortyou know how uncomfortable that feeling can be. In fact, bloating is one of the most common gastrointestinal complaints, for people with digestive concerns or just within the general population. The symptom of bloating is considered to be subjective, meaning that the individual experiencing the bloating can feel the discomfort, but it cannot be observed by others. Those who experience bloating have symptoms that vary from person to person, which makes it challenging to measure. Depending on the severity of the pain, bloating may be a result of having irritable bowel syndrome , feeling full, or consuming food that your body is rejecting. Symptoms of bloating generally include tightness, discomfort, gas, and constipation. The good news is that you can help prevent that feeling of being bloated through understanding your diet, as well as staying active in your healthy lifestyle. If you have been experiencing digestive problems, it is best to get treatment from a healthcare professional to resolve the issue as soon as possible. Learn more about ways to reduce and avoid bloating as I answer one of the most common questions I receive as a registered dietitian.

Summary: How To Reduce Bloating

There isnât a single superfood that can miraculously cure bloating, however, much you eat. In fact, eating too much of any one food type can in some cases make bloating and other digestion problems worse. More important than eating any single food is consuming as wide a range of gut-healthy foods as possible.

18 June 2020

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Aim For Moderation And Diversity

Overloading your diet with any of these foods is unlikely to help. It could in fact make your bloating worse. For example, increasing fibre and not increasing water can worsen constipation. This is because water is needed to help fibre to pass through the digestive tract. Another example is, for people with digestive conditions like irritable bowel syndrome, eating large quantities of allium vegetables can trigger gas, bloating, diarrhoea and constipation.

How Do I Debloat My Stomach

HOW TO REDUCE BLOATING! Bloating is the trapping of gas in ...

From the best foods to eat to reduce gas to new activities to try, these ideas will get your digestion back on track as quickly as possible. Eat potassium-rich foods. And asparagus. Go for a walk. Try dandelion root tea. Take an Epsom salt bath. Get out your foam roller. Consider taking a magnesium pill.

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Does Drinking Water Help With Bloating

While it may seem counterintuitive, drinking water may help to reduce bloat by ridding the body of excess sodium, Fullenweider says. Another tip: Be sure to drink plenty of water before your meal too. This step offers the same bloat-minimizing effect and can also prevent overeating, according to the Mayo Clinic.

Avoid Salt & Salty Foods

If you want to reduce water retention which always leads to a bloated stomach, cut out the salt. In fact, if you have a lunchtime meal you can significantly reduce the bloat and puffiness simply by avoiding salty foods for the remainder of the day. People who are mindful of their salt intake, prepare their own foods and avoid things like canned soups, chips, bacon, sausage, lunch meats will look and feel leaner.

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First Why Do You Experience Bloating

“Bloating can be caused by a number of factors that lead to large amounts of air being trapped in the digestive tract,” says Rania Batayneh, MPH, owner of Essential Nutrition For You and author of The One One One Diet. Batayneh explains that there are a few reasons why you’re feeling bloated:

  • what you’re eating
  • how you eat
  • IBS
  • having an unidentified food sensitivity
  • genetics

Avoid Rapid Weight Gain

How to Reduce Bloating & Improve Digestion | Tips for IBS

Rapid weight gain is linked to bloating for several reasons.

First, a buildup of fat in your stomach area may constrain your bowels, increasing tension and contributing to bloating. Additionally, fat may have inflammatory effects, contributing to hypersensitivity in your gut .

Finally, unwanted weight gain may cause you to focus attention on your stomach area, which may increase your perception of bloating .

If you have overweight or obesity and are experiencing bloating, trying some healthy strategies for weight loss such as exercise and limiting portion sizes may be beneficial.


Rapid weight gain may contribute to bloating by increasing bowel tension, inflammation, and mental focus on your stomach area. Conversely, weight loss may help reduce these effects.

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Coeliac Disease And Bloating

Coeliac disease is a common digestive condition where your intestine cannot absorb gluten found in wheat, barley and rye.

If you have Coeliac disease, eating foods containing gluten can also trigger diarrhoea, abdominal pain and fatigue.

See your GP if you suspect you may have Coeliac disease.

There is no cure for Coeliac disease but, once the condition has been diagnosed, switching to a gluten-free diet should help.

Find out more about Coeliac disease.

Skip Your Morning Cup Of Coffee

As much as we love the benefits of coffee, drinking it when you’re trying to get rid of belly bloat in 24 hours or less is a no-no.

“Consuming beverages that are high in sugar or caffeine can not only be dehydrating but, in some cases, can add to excess calorie intake, too,” explains Smith. When your body is dehydrated, it will hold onto water, which causes excessive bloating.

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What Naturally Reduces Bloating

Here are additional suggestions to decrease bloating: Eat slowly, and consume smaller, more frequent meals. Chew your foods well. Drink beverages at room temperature. Have your dentures checked for a good fit. Increase physical activity during the day. Sit up straight after eating. Take a stroll after eating.

How Do I Stop Bloating After Eating Beans

Anti Bloat Foods

As beans are slow to digest:

  • Eat fruit or sugar foods 2 – 3 hours away from a meal with beans.
  • Only eat one protein in the same meal, as each protein requires a specific type and strength of digestive juices.
  • Potatoes conflict with digestion of the beans, so avoid eating them in the same meal.
  • . In this regard, why do I get bloated after eating beans?

    Beans are full of protein, carbohydrate, fiber, and vitamins and minerals. Beans may cause bloating because they have a high fiber content and contain oligosaccharides, which are sugars that the body can find difficult to break down.

    One may also ask, what relieves bloating fast? The following quick tips may help people to get rid of a bloated belly quickly:

  • Go for a walk.
  • Take a warm bath, soaking, and relaxing.
  • In this way, can baked beans make you bloated?

    Cruciferous vegetables.Cooking helps to break these compounds down, though, so while it’s certainly healthy to eat your greens, cooking these particular vegetables first could help to reduce bloating. Baked beans are another bloat culprit.

    Do beans expand in your stomach?

    Beans can keep weight in checkIn addition to belly-filling fiber, beans are loaded with protein, another nutrient that curbs cravings. “Because the protein and fiber in beans delay stomach emptying, you feel fuller longer and have a delayed return of hunger,” Sass said.

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    Eat Several Small Meals

    To keep your metabolism revving throughout the day, focus on small, protein- and fiber-packed snacks or small meals every 3 to 4 hours. You will not only burn more calories eating a series of smaller meals, but also avoid the afternoon crash and end of the workday slump.

    Eat This! Tip: Use your smartphone or computer to remind you of these intervals. Some go-to healthy snack ideas include:

    • Apple with peanut butter

    How Do I Stop My Lower Stomach From Bloating

    Here are 11 proven ways to reduce or eliminate bloating. Dont Eat Too Much at a Time. Rule Out Food Allergies and Intolerances to Common Foods. Avoid Swallowing Air and Gases. Dont Eat Foods That Give You Gas. Try a Low-FODMAP Diet. Be Careful With Sugar Alcohols. Take Digestive Enzyme Supplements. Dont Be Constipated.

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    Food Intolerance And Bloating

    Food intolerance can lead to bloating when:

    • your bowel does not empty properly
    • the food causes gas to be trapped
    • too much gas is produced as a reaction to the food

    The most common foods to cause problems are wheat or gluten and dairy products.

    The best approach if you have a food intolerance is to eat less of the problem food or cut it out completely.

    Keep a food diary for a couple of weeks, noting everything that you eat and drink and when bloating troubles you most. But do not get rid of food groups long-term without advice from your GP.

    Find out more about food intolerance.

    Check For Lactose Intolerance

    HOW TO STOP BLOATING | 10 TIPS | What I Eat in a Day + Do to Beat the Bloat

    Lactose is a sugar found in milk.

    Your body needs an enzyme called lactase to break down lactose. However, most people dont produce enough of this enzyme to break down lactose once they reach adulthood. The resulting condition is called lactose intolerance (

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    • Increasing your fiber intake. Aim for 1830 grams per day of both soluble and insoluble fiber from whole grains, fruits, vegetables, nuts, and seeds.
    • Drinking adequate fluids. Drink 68.5 cups per day of water and other fluids.
    • Exercising regularly. Walking, jogging, swimming, or bicycling for about 30 minutes each day may help keep your bowels moving regularly.

    Keep in mind that you may need to increase your soluble fiber intake with caution, as this type of fiber is fermented in your colon and may contribute to bloated feelings .

    Additionally, adding fiber to your diet too rapidly may worsen constipation, so its important to increase your intake slowly. Aim for an intake of 25 grams per day for women and 38 grams per day for men .

    While constipation may be relieved with medication, certain types like bulk and osmotic laxatives may make bloating worse, so talk with your doctor about your symptoms to determine whats best for you .


    Constipation may cause or exacerbate symptoms of bloating. Increased fiber and fluid intake, as well as physical activity, are effective natural treatments.

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    What Naturally Relieves Bloating

    Here are additional suggestions to decrease bloating: Eat slowly, and consume smaller, more frequent meals. Chew your foods well. Drink beverages at room temperature. Have your dentures checked for a good fit. Increase physical activity during the day. Sit up straight after eating. Take a stroll after eating.

    How To Stop Bloating After Eating

    Be sure to follow these six tips and tricks to stop stomach pain, gas, and bloating after eating.

    1. If You Overeat, Go Easy on Yourself

    Some meals call for a treat yourself mindset, particularly over holidays like Thanksgiving and other cultural and religious festivities, as well as birthdays and other special occasions. If you find yourself eating more than usual during such celebrationsor any meals at any time, reallyits important to cut yourself some slack.

    Dont stress or shame yourself if you finish a big plate only to experience bloating after eating. After all, the less stress you have, the better your digestion will work. Really!

    As a 2019 article from Harvard Health Publishing states, as a response to stress, the digestive process may slow or be temporarily disrupted, causing abdominal pain and other symptoms of functional gastrointestinal disorders. Thats largely because stress activates the fight-or-flight response in the nervous system, and the enteric nervous system helps regulate digestion.

    While you may not realize how much stress and negative self-talk contribute to your digestive issues, the gut-brain axis is a very real thing to be mindful ofparticularly if you cant quite get to the root of your digestive discomfort.

    So, yes: Theres no need to add insult to injury if you experience bloating after eating a large meal. If you go easy on yourself , youre more likely to feel relief faster.

    2. Rethink Your Outfit Choice

    • experience bloating often

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    Only Drink Water Or Tea

    When people are bloated, they tend to skimp on water because they think it will make their bloating worse. Since water retention is the body’s way of holding onto fluid so it doesn’t dehydrate, the opposite is true. Drinking lots of water signals the body that it no longer needs to hold onto every last drop to stay hydrated. “Fluids, specifically water, are absolutely key for optimal digestion,” says Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition.

    Don’t Multitask When Eating

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    “I’m almost never just eating a mealI’m also on my computer or watching television or scrolling through my phone,” admits Lindsey Metrus, Byrdie’s senior editor. After a lifetime of bloat, she decided to try traditional Chinese medicine to ward off some of her discomfort. It turns out, the distraction was part of the problem. “Multitasking with some sort of digital distraction leads to overeating or scarfing down food hurriedly, which translates to poor digestion. It’s also one of the main reasons people face spleen qi deficiency,” according to Emma Suttie, D.Ac., AP.

    Metrus continues, “I made it a point to enjoy as many meals as I could peacefully and undistracted, focusing on chewing each piece of food since breaking down foods before they get to the spleen means the spleen has less work to do.” Not only will chewing slowly encourage healthier digestion and, in turn, less bloat, but it will also speed up your metabolism .

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    Probiotics Are Important For Managing Bloat

    Probiotics seem to be all the rage right now as kefir and kombucha have grown in popularity over the past few years.

    Dr. Josh Axe, DNM, CNS, DC, and founder of Ancient Nutrition told INSIDER,”Good bacteria called probiotics act like friendly gut bugs in your digestive tract, killing off bad bacteria that can trigger digestive issues and reactions.”

    When choosing probiotics, Jessica Cording, MS, RD, CDN, advised,”Yogurt and kefir are both good sources of probiotic bacteria, which help promote good digestion, which is key for managing bloat. If youre sensitive to lactose, kefir may be more easily tolerated than yogurt, as it is almost completely lactose-free. Whichever you choose, be sure to avoid sweetened varieties, as sugar and artificial sweeteners can be rough on digestion and lead to bloating.”

    Gas & Bloating Due To Ibs

    Irritable bowel syndrome is sort of a catch-all term for digestive issues that have no other diagnosable cause. In fact, an estimated 50% of people diagnosed with IBS actually have SIBO.

    For the other 50%, there are a number of possible underlying issues that may be causing your symptoms, including leaky gut, Candida overgrowth, parasites, or food intolerances. In that case, an amino acid called L-Glutamine may be just what you need. The main function of L-Glutamine is to provide the building blocks of protein. Your body produces it naturally to protect the mucous membrane of the esophagus and intestines. Because its so readily and easily used by your intestinal tissue, L-Glutamine can help to quickly restore your gut lining to an optimal state.

    Interested in finding out which diet is right for you? Take this short symptoms quiz to determine which foods are best for your condition, and which foods you should eliminate.

    Foods to Enjoy, Foods to Toss Quiz

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    Foods You Should Avoid That Can Cause Bloating

    1. Soda

    Soda and other falsely carbonated beverages are one of the worst culprits of bloating. This includes beer, champagne, tonic water and anything with the carbonation added .

    Carbonated soft drinks have air bubbles that travel to the stomach and release carbon dioxide within the digestive tract, creating an uncomfortable bloating sensation.

    Not only do artificial carbonated drinks create an acidic metabolic state in your body, but theyre loaded with chemicals and contains HFCS or artificial sweeteners or yeast , all of which create even more bloating. Yeast and corn syrup are especially bad for bloating because they both feed unfriendly bacteria.

    2. Fruit eaten with meals

    Eaten alone, fruit is full of fiber and has high water content, making it a good choice for preventing bloat. Fruit also has vitamins, minerals and antioxidants, so is an excellent choice for snacking, but can cause bloating when eaten with other foods.

    Fruit digests extremely quickly, much more quickly than most other foods. So when fruit is eaten after foods that digest slower, it gets held up, the nutrients arent absorbed as efficiently. The fruit can begin fermenting and this can result in bloating. Fruit should be eaten alone and on an empty stomach.

    For more information on this and other food combining rules, please check out The Beauty Detox Solution, which lays it all out!

    3. Excess salt

    4. Refined carbohydrates

    5. Dairy

    6. Artificial sweeteners

    7. Fat

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