Foods To Avoid With Gas And Bloating – If you occasionally get that feeling of needing to unbutton your pants ASAP*, you’re not alone! Bloating is a common complaint with various causes.
Here’s a simple guide to the main causes of bloating, followed by the best foods to reduce bloating and gas.
Foods To Avoid With Gas And Bloating
As unique people, we each have our own triggers that can cause bloating. That said, there are two common mechanisms that cause bloating: water retention and gas build-up.
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When you feel full and bloated, you’re probably retaining water. Your body can retain water for a number of reasons, including:
Water retention is often felt all over your body – not just in your belly. For example, rings that you can easily slip on your finger most days may feel tight when holding water.
Additionally, we all have a unique level of salt sensitivity. If you are particularly sensitive to salt, it is important to be careful with the salt added to food.
If you are prone to constipation or have an imbalance of bacteria in your gut, you may also experience more bloating.
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Try adding one or more of the following best foods for bloating to your diet to see if your digestive symptoms go away.
Not only do fennel seeds add a delicious licorice-like flavor to your food, but they can also help relieve bloating. In fact, people all over the world chew fennel seeds after meals to promote good digestion for a variety of reasons.
Fennel is also a natural diuretic, helping to rid your body of excess water. Plus, fennel seeds pack a powerful punch of fiber to promote regularity. (For reference, one tablespoon contains over two grams of fiber.) Studies also show that fennel is antimicrobial, helping to flush out harmful gut bacteria.
Papaya is rich in papain, a well-known digestive enzyme that helps break down plant fibers and proteins, thus facilitating digestion and reducing bloating.
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Papain specifically helps people with gluten sensitivity, as gluten is a protein found in wheat, barley and rye.
Tip: To beat bloating, try drinking papaya after protein-rich meals. We love this papaya smoothie as a digestive.
It is rich in the enzyme bromelain, which also helps digest proteins. Plus, pineapple is lower in fructose (a natural fruit sugar) that causes bloating than many other fruits.
Unfortunately, eating pineapple every day is not a cure. Most of the bromelain in pineapple is found in the stem, which is where a dietary supplement like Flatter Me can help.
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Sipping a hot drink after a meal can be a calming way to end a meal – but to boost your bloating, try peppermint tea in particular.
Tip: Turmeric is popular in curry dishes, but you can also add it to soups, stews, roasted vegetables and more for an extra layer of flavor and to prevent bloating.
Asparagus is a well-known diuretic, meaning it helps flush excess water from your body. This is due to the amino acid asparagine.
If you’re feeling bloated or had a particularly high-salt meal, eat this bloat-busting food at your next meal to avoid fluid overload.
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Rich in potassium, bananas can really help you deflate if you’re retaining water (and maybe your hand in the cookie jar last night).
How? Potassium is considered the antidote to sodium in your body. If you’ve had a little too much salt lately, increasing your intake of potassium-rich foods can help flush out the excess water.
Fiber is an indigestible carbohydrate that creates bulk in your stool. However, most Americans achieve only half of their daily fiber recommendations of 25 to 35 grams per day.
If you have backup, boosting your fiber intake can help move things along your digestive system. Berries are one of the highest fiber fruits you can add to your diet, making them one of the best foods for bloating.
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When it comes to bloating, apples are a double-edged sword. For some, their high water content and soluble fiber can help improve digestion while reducing bloating and gas.
Apples contain a unique fiber called pectin, which with water forms a gel in the large intestine. This can help reduce slow digestion and speed up emptying.
On the other hand, apples are a high FODMAP food, which can cause excessive gas and bloating in some people. If you are sensitive to fructose and polyols (two types of FODMAPs), you may want to avoid apples.
Finally, let’s not underestimate the power of good old hydration to help you de-puff. Even if you feel full, drinking water can help flush out excess sodium, which we’ve seen can contribute to bloating.
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In addition, water helps you to have regular bowel movements. If you’re not adequately hydrated, it’s harder to go to the bathroom, even if you’re eating enough fiber.
In addition to eating the best foods for bloating, try to slow down when you eat. The faster you eat, the more air you swallow. Plus, it’s hard to hear your internal fullness signals when you’re eating fast. Additionally, overeating is another common cause of bloating.
Good Instinct and Flutter We are a great combination to increase the good bacteria in your intestinal tract and break down your food when you eat a meal respectively, improving your digestion and comfort.
By Chelsea Amer Chelsea Amer, MS, RDN, CDN, is a registered dietitian nutritionist, avid cook, and food photographer based in New York City. She received her Bachelor of Science in Psychology from the University of Michigan and received her Masters in Clinical Nutrition from NYU. Throughout her work with hundreds of patients and clients, Chelsea’s mission is to help you feel good through food. Although bloating can be a symptom of a serious medical condition, it’s usually caused by something in the diet (
Does Eating Bananas Help With Gas And Bloating?
(People often confuse “bloat” with “water retention,” which involves increased amounts of fluid in the body. Here are 6 simple ways to reduce water retention.)
They contain high amounts of protein and healthy carbohydrates. Beans are also very high in fiber, as well as several vitamins and minerals (
FODMAPs (fermentable oligo-, di-, monosaccharides and polyols) are short-chain carbohydrates that escape digestion and are then fermented by gut bacteria in the colon. Gas is a byproduct of this process.
For healthy people, FODMAPs simply provide fuel for beneficial digestive bacteria and should not cause any problems.
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However, for people with irritable bowel syndrome, another type of gas is produced during the fermentation process. This can cause great discomfort, with symptoms such as bloating, flatulence, cramping and diarrhea (
Soaking and sprouting beans is a good way to reduce FODMAPs in beans. Changing the soaking water several times can also help (
What to eat instead: Some beans are easier on the digestive system. Pinto beans and black beans may be easier to digest, especially after soaking.
Lentils are also legumes. They contain high amounts of protein, fiber and healthy carbohydrates, as well as minerals such as iron, copper and manganese.
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Due to their high fiber content, they may cause bloating in sensitive individuals. This is especially true for people who are not used to eating a lot of fiber.
However, soaking or sprouting lentils before eating them can make them much easier on the digestive system.
What to eat instead: Light-colored lentils are generally lower in fiber than darker ones, and therefore may cause less bloating.
Some of the gas gets trapped in the digestive system, which can cause uncomfortable bloating and even cramping.
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What to drink instead: Plain water is always best. Other healthy alternatives are coffee, tea and fruit flavored water.
Wheat has been particularly controversial in recent years, mainly because it contains a protein called gluten.
Despite the controversy, wheat is still widely consumed. It is an ingredient in most breads, pastas, tortillas and pizzas, as well as baked goods such as cakes, cookies, pancakes and waffles.
For people with celiac disease or gluten sensitivity, wheat causes major digestive problems. This includes bloating, gas, diarrhea and stomach pain (
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What to eat instead: There are many gluten-free alternatives to wheat, including pure oats, quinoa, buckwheat, almond flour and coconut flour.
Onions are underground bulbous vegetables with a unique, intense flavor. They are rarely eaten whole, but are popular in stews, side dishes and salads.
Although usually eaten in small amounts, onions are one of the main dietary sources of fructans. These are soluble fibers that can cause bloating (
Therefore, onions are a known cause of bloating and other digestive discomfort. Cooking onions can reduce the digestive effects.
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It is very nutritious because it is rich in fiber and contains high amounts of vitamins and minerals such as molybdenum, manganese and selenium.
Because of its high fiber content, whole grain barley can cause bloating in people who are not used to eating a lot of fiber.
What to eat instead: Refined barley, such as pearl barley or Scotch barley, may be better tolerated. Barley can also be replaced with other grains or pseudo-grains such as oats, brown rice, quinoa or buckwheat.
Because of its high fiber and gluten content, rye can be a major cause of bloating in sensitive individuals.
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However, about 75% of the world’s population cannot break down lactose, the sugar found in milk. This condition is known as lactose intolerance (
What to eat instead: People who are lactose intolerant can sometimes eat cream and butter or fermented milk products such as
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