The Best And Worst Foods For Bloating
Lets talk about something uncomfortable: gas and bloating. Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Womens Hospital, and surveys show that abdominal bloating affects up to 30% of Americans. Having a perfectly flat stomach all the time isnt normal, says Health contributing nutrition editor Cynthia Sass, MPH, RD. After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion.
A ballooned belly doesnt necessarily indicate that something is wrong with what you eat, but if your abdomen is too swollen to squeeze into your jeans, you may want to identify the belly bloaters in your diet.
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Worst: Broccoli, cabbage, kale Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But dont shun those healthful greens just yet. Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system thats less prone to bloating, Sass says.
Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. If you eat fruits, veggies, nuts, whole grains, and beans often, they wont bother you as much as if you eat them sporadically, Sass said.
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Here Are Some Foods That Can Help You Avoid Bloating:
Fruits like pineapple, kiwi, papaya and banana can smoothen the bowel system. They help in the digestion of protein, starches and fats. For example, pineapple is known for its digestive enzymes and has been used in treatment for constipation from ancient times. Papaya is known for breaking down heavy protein particles into smaller pieces.
Kiwi also helps in easy digestion and does not cause gastric issues. Banana has always been the solution to stomach issues. It is high in potassium and helps in removing excess sodium which also leads to reduction of inflammation. It is also useful in increasing good bacteria.
Ajwain and jeera teas help in reducing bloating. They also help in cleaning the stomach by increasing metabolism. Even peppermint tea is helpful.
- Use of Activated Charcoal
Activated charcoal is essentially a black powder that absorbs gas and is tasteless. They are more helpful after consuming a rich carbohydrate meal. Optimal use of activated charcoal wonât cause any issue.
- Use of Turmeric, Ginger, Lemon and Apple Cider Vinegar
A mixture of turmeric, ginger and lemon in a diet will prevent you from feeling bloated. Even the use of just one of the above ingredients can be very useful. Apple Cider Vinegar breaks down the food faster and also strengthen stomach acid.
- In Take of Fibre
Probiotics Are Important For Managing Bloat
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.”
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What’s Special About Functional Foods That Reduce Bloating
So now that we know what to avoid, what should we add to our menus to help prevent or reduce bloating?
“Seek out foods high in potassium and water,” says Rachel Fine, RD, a registered dietitian, and owner of the nutrition counseling firm To The Pointe Nutrition in New York City. When you don’t eat enough potassium, your body will hold onto extra sodium and water, which can cause a distended belly.
“To make potentially bloat-causing foods easier to digest, try cooked veggies instead of raw, and sprouted grains, nuts, seeds, and legumes rather than regular.”
Natural And Other Remedies For Gas
Two products on the market can help with food-related gas and bloating. Both products are packaged forms of the enzymes needed to break down the problematic carbohydrates. Lactase, found in products such as Dairy Ease and Lactaid, can be taken with dairy foods to help break down lactose and lessen gas. Beano helps digest the indigestible carbohydrate in beans and other gas-producing vegetables.
Natural remedies for gas include:
- Peppermint tea
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Foods To Avoid If Youre Feeling Bloated
We all have gas in our bodies, but some people experience uncomfortable amounts of it, making them look and feel bloated. Bloating is usually caused by three main conditions: swallowing excess air, eating certain foods, and having bacterial overgrowth in the small intestine. While there’s no universal cause or treatment for bloating, people often find that cutting out certain foods and implementing a specialized diet can bring immense relief.
Small Intestinal Bacterial Overgrowth Or Sibo
SIBO is caused by abnormally high levels of bacteria living in your digestive tract. They can grow and accumulate because of poor digestion, inflammation, and after taking antibiotics. Usually, there is a proper balance of bacteria, which helps in the complete absorption of nutrients. However, when bad bacteria grow and take over, they can damage the stomach lining.
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Bloated Stomach Intestinal Flora
Under special circumstances, such as bacterial overgrowth in the small intestine or dysbiosis in the large intestine, abnormal fermentation of food components may occur. Excessive gas formation may then be due to either increased gas production or impaired gas consumption by colon bacteria.
In either situation, the unfavorable bacteria in the intestines can lead to functional gastrointestinal discomfort or, more specifically, gastrointestinal dysfunction. Healthy intestinal flora therefore plays a major role for those suffering from bloating belly.
Foods To Beat The Bloat
Nothing is more influential to the balance of your gut microbiome than what you eat and drink.
The foods you eat are not just part of the cause of your digestive discomfort. They may also hold the answer to how to reduce bloating.
While some foods can trigger your digestive discomfort, others could help it. Here we focus on four food groups that can help. But a note of caution, rather than focussing on eating any one category, aim to get diverse nutrients from all of these gut-friendly food groups.
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Bloating Belly: What To Do About Discomfort After Eating
Sufferers most often experience flatulence directly after eating. However, flatulence can be avoided by observing a few things:
- Avoiding foods that are difficult to digest and cause gas.
- Eat small portions to relieve the stomach
- Chew thoroughly to avoid bloated belly
- Avoid carbonated drinks
- Pay attention to proven food intolerances and avoid them consistently
If you have irritable bowel syndrome, a low-FODMAP diet can help relieve bowel symptoms.
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.
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Stop Sipping Carbonated Beverages
Sipping on carbonated fizzy beverages like soda might make you feel better by inducing burps but all it does is add gas to your system.
Bubbles in the carbonated drinks build up in the gastrointestinal tract and cause bloating.
And one of the basic solutions of how not to bloat after eating is switching fizzy drinks with still water.
Drinking Through A Straw
A straw might make your morning protein shake easier to sip on the run, but it isn’t doing your stomach any favors. “When you drink through a straw, you also suck air into your stomach, which can increases gas and distention in your digestive tract,” says Rumsey. Sip straight from the lid to ward off tummy discomfort.
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High Fructose Corn Syrup
High-fructose corn syrup, a type of corn-derived sweetener used in soda and some fruit drinks, is also a surprising ingredient in other foods that dont even taste sweet, such as some breads. Thats why its important for you to read food labels. In large quantities, it can cause gas, bloating and abdominal pain for some people. This is because your body cant absorb it quickly enough.
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.
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 (
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 (
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.
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.
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How To Avoid Bloating After Eating
Theres no denying that bloating is downright unpleasant and uncomfortable, and youd want to know how to not get bloated after eating.
Try these tips to avoid bloating after eating and get your digestion back on track:
#1. Be Aware Of Food Allergies
#2. Chew Your Food And Drink Slowly
#3. Stop Talking While Eating
#4. Keep Yourself Hydrated
#5. Go For A Walk
#6. Try Some Gentle Yoga Poses
#7. Avoid Chewing Gum
#8. Consume Smaller And Frequent Meals
#9. Stop Sipping Carbonated Beverages
#10. Skip The Alcohol
With all that said, mild bloating is a common part of natural digestion.
However, if it makes you uncomfortable, you must make some lifestyle changes to avoid its frequent occurrences.
Follow these 10 quick tips to get rid of upper abdominal bloating after eating and get back to your holiday mode.
The Best Foods For Bloating
Depending on the type of bloat youre experiencing, different foods may be helpful to reduce the sensation.
Overall, foods that help with bloating:
- have high water content
- are rich in potassium and fiber
- are low in sodium
Try adding one or more of the following best foods for bloating to your diet to see if your digestive symptoms abate.
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Worst Foods That Cause Bloating And What To Eat Instead
Frequently many of us experience bloating. It may be due to excess gas production or disturbances in the movement of the muscles of the digestive system. Today, we are going to share the symptoms, causes, and the list of foods that can be notorious for causing the bloating.
Living with bloating can be uncomfortable. You may have stomach pain or just a sense of fullness a stuffed feeling. Your stomach may actually look bigger. It can make your clothes fit tighter.
The 10 Best Foods For Bloating According To An Rd
Battling bloat? Chelsey Amer, MS, RDN, CDN, shares the top 10 foods that help with bloating.
If you occasionally experience that *must unbutton your pants ASAP* feeling, youre not alone! Bloating is a common complaint with various causes.
Heres a simple guide to the main causes of bloating, followed by the best foods that reduce bloating and gas.
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Bloated Abdomen Liver Diseases As Causes
A bloated abdomen can be one of several symptoms of alcoholic or non-alcoholic fatty liver disease. However, other liver diseases can also be bloated belly causes. In addition, symptoms include a feeling of fullness, pressure in the upper abdomen and loss of appetite. The reason for this is that the liver increases in volume and requires more space in the abdomen.
Consume Smaller And Frequent Meals
Instead of loading yourself with traditional three big meals, you can opt for small 6 meals at regular intervals.
An empty stomach often leads to the production of excessive gas in the body.
This is why even health professionals advise you to eat frequent smaller meals from time to time to avoid bulking up of your stomach
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Bloating Belly Due To Myoma
Myomas are benign growths in the muscular layer of the uterus . Myomas occur in almost half of all women between the ages of 30 and 80, although only about half of those affected actually experience symptoms. Thus, fibroids are among the most common clinical pictures in women and are accompanied by symptoms such as the feeling of being bloated or constipation. Similar to the bloated abdomen during pregnancy or menopause, hormonal fluctuations are probably responsible for the intestinal symptoms, but also for weight gain.
Foods That Cause Bloating
Bloating is when your belly feels swollen or enlarged after eating.
It is usually caused by gas or other digestive issues (
Although bloating may be a symptom of a serious medical condition, it is usually caused by something in the diet .
Here are 13 foods that can cause bloating, along with suggestions on what to eat instead.
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Watermelon Can Fight Off Some Common Causes Of Bloat
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.
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
- having an unidentified food sensitivity
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A Nutritionist Explains What To Eatand Avoidwhen Youre Bloated
You don’t have to suffer the discomfortyou can do something about it.
Whether you cant zip your jeans because you ate a super salty meal, poor gut health is giving you gas, or its your time of the month, a bloated stomach can go from annoying to downright uncomfortable.
Bloating can be caused by a lot of different things, and almost everyone experiences it at some point in their lives. Unfortunately, theres also a lot of bad online advice purporting bloating cure-alls that arent backed by any science.
Bloated Stomach Without Gas
Excessive gas accumulation in the abdomen can cause bloating as well as flatulence the excess air in the abdomen does not come out, bulges the abdominal wall outward, and also pushes the intestinal walls outward . A bloated hard abdomen is the result. If affected individuals have sensitive bowel walls, the pressure on the bowel wall can sometimes cause severe abdominal pain.
Occasionally, a distended abdomen occurs without bloating. Often, however, a constant bloated belly can be accompanied by other complaints, such as excessive belching due to air in the stomach, flatulence after eating or a feeling of fullness. A bloated belly may last only a few minutes or all day.
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