Worst: Broccoli Cabbage And Kale
Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose, or a sugar that remains undigested until bacteria in your gut ferment it. That produces gas and makes you bloat. However, eating them more often can actually help in the long run.
“Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” said Cynthia Sass, RD, Health contributing nutrition editor.
So keep eating the green veggies, but limit your portions. And if you absolutely can’t part ways with even a gram of kale, steam it.
“Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract,” explained Sass. It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.
Do You Know Which Foods Contribute To Belly Bloat
Although its a common complaint, belly bloat isn’t always a bad thing. In most cases, bloat is the result of extra gas in your system because you’ve swallowed air or eaten certain foods, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
It’s normal to feel bloated after a big meal, but bloating that doesnt deflate or comes with other symptoms like vomiting or fever may be cause for concern. It could be a sign that something is out of whack with your gut health and digestion, says Rachel Doyle, RDN, the owner of RAD Nutrition in Chicago, who focuses on gut health. The underlying cause could be a number of things, from a digestive issue or liver disease to gastritis or cancer, according to the Cleveland Clinic.
If this sounds like you, consult your doctor to find out what may be behind your symptoms.
But if your bloating is only occasional and you arent noticing other physical red flags, there are steps you can take to feel more comfortable. Simple diet tweaks in particular can keep the bloating at bay. Its important to know, though, that every body is different. A food that causes bloating for your friend might not do the same for you and vice versa, Doyle says. That being said, there are some common culprits.
Here are six foods that may contribute to belly bloat and four that may help you avoid it.
What Exactly Does It Mean To Feel Bloated
A common misconception about bloating is that its always the result of eating too big a meal. To doctors, it usually means an excess of gas in the gastrointestinal region, causing abdominal discomfort and distension.
Causes can range from an imbalance of bacteria, to eating too much fiber, to not eating enough. When you take antibiotics, the bacteria responsible for breaking down complex carbohydrates may fail and produce gas. The most common causes of bloating, however, are swallowing too much air and eating too fast.
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Put Boundaries On Bubble
Limit fizzy drinks. The gas that you swallow when you drink soda and other bubbly drinks — beer, champagne, seltzer — can fill up your digestive system. You burp some of it away, and some remains and moves through your digestive system until it âpassesâ out the other end. Thatâs why itâs called âpassing gas.â
Keep Your Digestive System Humming Along By Eating Flat
Bloating is totally normal and common. There are a number of factors that contribute to bloatingincluding eating your food too quickly and menstrual bleeding.
But some foods pack a lot of carbohydrates, often contributing to excess gas that causes your stomach to feel tight.
And if you have conditions like irritable bowel syndrome , celiac disease, and small intestinal bacterial overgrowth , or are non-celiac gluten or lactose intolerant, then those foods can further aggravate your digestive system.
That’s because our bodies cannot digest some of the carbohydrates found in those foods. Those foods are known as FODMAP foods.
FODMAP foods have carbohydrates that our small intestines cannot entirely absorb. There, the undigested carbohydrates accumulate, pulling in excess gas and liquid, the culprits of bloating.
Another molecule that some bodies cannot digest is gluten, a protein that the enzymes in our bodies are unable to entirely digest. Also, foods that pack a lot of fiber, like beans and broccoli, can also cause excess gas.
If you feel uncomfortably bloated after meals, it might be time to look at the types of foods you are eating. Foods that cause bloating include:
Instead, try low-FODMAP foods that may help alleviate bloating. Foods that don’t cause bloating include:
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Tips To Avoid Bloating
Its not just what you eat that can cause bloating. How you eat and how much you eat also plays a role. To keep your belly from feeling swollen, Czerwony offers this advice:
- Chew more. Smaller bits of food are easier to digest than large chunks, making it less likely that dinner will hang around too long in your gut.
- Stay hydrated. Drinking more fluids helps keep things moving along in your GI tract. Think of it like adding water to a Slip N Slide®.
- Dont go back for seconds. Eating too much overloads your digestive system. Just think of how you sometimes feel after Thanksgiving dinner, advises Czerwony.
- Be mindful of dietary changes. Your body adjusts to what you eat to a certain extent. But if suddenly start eating different foods, your digestive system may struggle to handle the change.
If youve already made some choices that left you bloated, dont worry: The feeling will pass. It might be a good idea to go for a walk, though, recommends Czerwony. If you start moving, that food will start moving, too.
You also might want to consider changing your shopping list to include some of these foods that can help reduce bloating.
Natural And Other Remedies For Gas
Many advertisements tout medications or remedies that reduce gas and bloating. Some have been shown to be of value in clinical studies, others have not yet been proven scientifically but are anecdotally helpful. Before trying anything, you may want to consult with your physician.
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:
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Abdominal Bloating And Pain Treatments
Treatments for abdominal bloating and pain will address the underlying condition.
Examples may include antibiotics for infections. If an intestinal obstruction is the cause, your doctor may encourage bowel rest by decreasing oral intake.
If theres a deficiency moving contents within the GI tract, your doctor may prescribe medications to encourage intestinal movement. Surgery may be necessary in severe instances.
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There May Be Numerous Factors Behind Abdominal Bloating But You Can Get Rid Of It By Consuming Certain Foods And Modifying Some Lifestyle Habits
Many people complain of feeling uncomfortably full and heavy in their stomach even when they have not eaten for a few hours. The stomach may also appear bigger than usual. This is called bloating and it may happen because the GI tract is filled with air. Acidity, constipation, swallowing air, or menstruation can cause bloating in some cases. Certain medical conditions like irritable bowel syndrome, liver disease, or an infection can be behind this condition. A lot of times, there is no apparent reason for it. Bloating is also often accompanied by excessive flatulence and frequent burping.
It may also trouble you when you are not eating your meals at a proper time and consuming the wrong kinds of food. There are some foods that take a longer time to digest and must be avoided if you have a tendency for bloating.
“Remember that your stomach takes 4 to 6 hours to empty depending on the food intake. The first step to treating this issue is to maintain sufficient gaps between meals as well as reducing the portion size,” suggests Jyotika Diwan, Nutrition & Diet Advisor.
The composition of food also plays a big role in determining how long it takes for the food to leave your stomach.
“Mixed diet, complex carbs and fatty foods spend a longer duration of time in your stomach and as a result you may feel bigger and fuller. Liquids empty more rapidly than solids and large particles empty more slowly than small particles,” says Diwan.
Foods to get rid of bloating
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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.
Worst: Onions And Garlic
Onions and garlic are packed with soluble fibers called fructans. The body is not incredibly good at digesting foods containing fructans, which may lead to a number of digestive issues.
Some people have a fructan intolerance. Similar to non-celiac gluten intolerance, when fructans ferment in the bowels, they attract water into the colon, which causes bloating and diarrhea.
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Get More Active Every Day
Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.
It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.
Do: Pump Up Your Probiotic Intake
Certain probiotics can aid in digestionespecially Lactococcus lactis, which can help buffer your gut lining and balance good bacteria Lactobacillus paracasei, which can help you better digest dairy and Bifidobacterium lactis BB-12, which can help reduce tummy inflammation and bolster the lining of your GI tract. Dont be scared off by the sci-fi sounding namesyou can find these strains in probiotic-rich foods like kimchi, refrigerated sauerkraut, and Greek yogurt.
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Getting Rid Of Belly Fat: Effective Steps
People who have belly fat should strive to reduce a few pounds by correcting their diet and increasing physical activity. The most effective steps involve increasing your intake of fruits, vegetables, and lean protein while decreasing your intake of trans fat, refined carbs, sugar, and alcohol.
Make sure you obtain at least 150 minutes of cardiovascular exercise per week. Furthermore, two days of weight exercise each week can aid in the reduction of abdominal fat. Its important to remember that everyones weight gain and loss are different. So, talk to a healthcare expert or nutritionist about what will work best for you.
Furthermore, you should try to counter the causes of belly fat to cut down on it. Some of the most effective ways are:
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.
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How Certain Foods Can Relieve Bloating
Whats fueling all of this bloating? Most likely, its linked to internal gas thats building up in your innards due to constipation. Everything is at a standstill, says Czerwony. Poop is just sitting there, fermenting, and making its presence known.
Moving things along can be accomplished by adjusting what you eat and drink. The two big keys? Make sure your plate includes fiber-rich foods and that youre consuming enough water.
Fermented Foods Can Help
If the balance of gut microbes is a little messed up, increasing your probiotic intake could help to restore your microbiome back to equilibrium. Foods that decrease bloating might include fermented examples, like kefir and yogurt containing natural probiotics .
Some research has shown that Bifidobacterium infantis could be helpful for IBS patients. However, other studies have shown that some probiotics, like those containing Lactobacillus, can help with IBS symptoms, but dont necessarily reduce bloating.
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What Is A Bloated Stomach
A bloated stomach is first and foremost a feeling of tightness, pressure or fullness in your belly. It may or may not be accompanied by a visibly distended abdomen. The feeling can range from mildly uncomfortable to intensely painful. It usually goes away after a while, but for some people, its a recurring problem. Digestive issues and hormone fluctuations can cause cyclical bloating. If your bloated stomach doesnt go away, you should seek medical care to determine the cause.
Check For Lactose Intolerance
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 (
22 ):
- 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 (
39 ).
Finally, high amounts of fats in your intestine may retain gas and increase the sensation of bloating. This may be why people often report feeling bloated after fatty meals .
45 ).
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Keep The Fizzy Stuff To A Minimum
Lastly, you may want to kiss some of your favorite sodas and carbonated drinks goodbye. When you drink carbonated drinks, like soda or seltzer, the bubbles can get trapped in your digestive system and make you feel bloated, Cassetty says. So if you’re feeling particularly bloated, it’s best to skip it.
BTW, since bloating can be a sign of something more serious, its important to talk to your doctor about any changes in your bowel habits. Some conditions that cause bloating require medical treatment, so its crucial that you get properly diagnosed before experimenting with any serious food restriction or elimination diets.
A Nutritionist Explains What To Eatand Avoidwhen Youre Bloated
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.
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It Has To Do With What And How Youre Eating
Stomach bloat can occur when you eat too much food or eat too fast. Eating quickly can cause gas because youre taking in air in addition to the food youre eating while youre swallowing. Swallowing additional air can even come as a result of chewing gum. Additionally, your diet can cause bloating, with certain foods like cabbage, brussels sprouts, and beans being likely culprits. You should also avoid artificial sweeteners like those found in sugar-free foods and drinks.
In addition to the type of food youre eating, the quantity matters as well. By eating slowly, youre less likely to overeat. We suggest that any of our patients who experience stomach bloating thats seemingly related directly to diet keep track of what theyre eating and determine if there are certain trigger foods that make their stomach bloat worse. By keeping a food journal, you may be able to connect which foods make your symptoms worse and which ones seem to help.
Is The Swelling Localized Or Widespread
To begin with, examine your stomach visually. Is the swelling localised, or can you identify bulges in other places on your body? If you answer yes to the former, you are most likely suffering from bloating that has targeted the stomach and the abdominal regions. If you notice additional bulges elsewhere and particularly on the thighs, hips and buttocks, however, you are probably carrying excess fat.
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