Foods to avoid bloating -
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Home Blog 13 Foods That Reduce Bloating. What Causes Bloating? Temporary bloating can have many different causes: Being constipated Eating foods that cause gas Gaining weight Having acid reflux Having your period Overeating Swallowing air from chewing gum, smoking or eating too fast Bloating can also signal an underlying medical condition, especially if it happens frequently.
There are many things you can try to limit bloating: Avoid foods that cause gas, such as cabbage, Brussels sprouts, beans and lentils. Avoid using straws to drink beverages.
Cut back on dairy products if they cause bloating and talk to your health care provider. Limit carbonated drinks as well as foods and beverages that contain artificial sweeteners. Quit smoking. Slow down when eating. Foods That Reduce Bloating In addition to avoiding certain foods, you can help control bloating by eating foods that reduce inflammation and fluid retention and improve gut health.
These include: Apples: Apples contain high levels of potassium, which can help your body maintain a healthy fluid balance, as well as fiber, which can reduce constipation. Apples also have pectin, a type of fiber that helps food move through the digestive tract and prevent bloating.
Asparagus: Another good source of fiber, asparagus also contains inulin, a prebiotic that has been shown to support digestive health. Avocados: Like apples, avocados are a great source of potassium and fiber. Bananas: These are yet another great source of potassium and fiber.
Berries: Strawberries, blueberries and blackberries are high in fiber. Celery and celery root: Celery is made up mostly of water and can help prevent bloating caused by dehydration. Celery root is also a natural diuretic, meaning it helps remove excess water and sodium from your body.
Green tea: The antioxidants found in green tea can help reduce inflammation in the digestive tract, which can be related to bloating. Oats: Oats contain a specific type of fiber called beta-glucan, which helps fight inflammation. Pineapple: In addition to a variety of important vitamins, pineapple contains an enzyme called bromelain, which can reduce inflammation.
Quinoa: A gluten-free grain, quinoa is a good fiber-rich grain for people who have gluten sensitivity. Rhubarb: In addition to fiber, rhubarb contains sennoside, which stimulates the bowels and battles constipation.
Consuming gluten-containing foods can cause digestive issues like bloating among people with celiac disease and non-celiac gluten sensitivity. Apples have a high water content and are rich in potassium, which supports a healthy fluid balance and helps you stay hydrated.
In particular, apples are high in a type of soluble fiber called pectin , which can help protect your gut microbiome and help the digestion of food. Rhubarb contains a compound called sennoside, which inhibits water transport from the luminal to the vascular side of the colon, acting as a natural laxative to stimulate bowel movements.
Furthermore, it can help increase your fiber intake, with over 2 g of fiber in each cup g of rhubarb stalk. Kiwi is a popular fruit rich in several key nutrients, including fiber and potassium.
It also contains actinidin, an enzyme that may help improve digestion and speed up stomach emptying. As such, kiwi may help reduce digestive symptoms like bloating, stomach pain , and constipation. Peppermint oil , in particular, has been shown to decrease inflammation and treat symptoms of IBS like stomach pain, constipation, and bloating.
Plus, it may help prevent muscle spasms in the stomach and intestines, which could also help prevent bloating. That said, more research is needed to confirm whether the benefits of peppermint oil also apply to peppermint tea.
Closely related to vegetables like carrots , celery, and parsley , fennel is known for its distinctive licorice-like flavor. Interestingly, fennel and its seeds possess antispasmodic properties, meaning they can help relax the muscles in your intestinal tract to provide relief from gas and bloating.
Certain foods and beverages can contribute to bloating, especially for those with food sensitivities. Limiting these foods may help reduce symptoms of gas and abdominal discomfort.
They include:. In addition to incorporating some of the foods and drinks listed above into your daily diet, several other strategies can help prevent bloating.
Lastly, you may also consider consulting a doctor to determine whether you have any food sensitivities or other underlying conditions that could contribute to bloating, such as IBS. Bloating is a common issue that can be caused by a number of conditions.
Many foods and drinks may help decrease bloating by reducing constipation, alleviating inflammation, and supporting a healthy fluid balance. Chewing your food thoroughly, taking certain supplements, and determining whether certain ingredients contribute to your digestive issues may also help relieve bloating.
If your symptoms are serious or persist, consider consulting a doctor for personalized recommendations and treatment. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.
Bloating is often caused by certain foods. This article lists 13 foods that are known to cause bloating, and shows you what to replace them with. Looking to get rid of your abdominal bloating? It can interfere with your ability to work and participate in social or recreational activities.
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Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Rachael Ajmera, MS, RD — Updated on July 13, Foods that help with bloating Foods to avoid Other prevention methods Bottom line Many foods have been shown to help with bloating by promoting regularity, preventing fluid retention, and enhancing gut health.
What foods make bloating worse? Other ways to prevent bloating. The bottom line. How we reviewed this article: Sources. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations.
We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Jul 13, Written By Rachael Ajmera, MS, RD. Medically Reviewed By Jerlyn Jones, MS MPA RDN LD CLT.
And ro to Foods to avoid bloating Hyperglycemia in pregnancy without Blloating eliminating them. Bloating is an uncomfortable part of life that can happen to anyone and be t by any number of factors, from eating too much too quickly to hormone cycles to gut inflammation and food sensitivities. But sometimes serious bloating and gas stick around—what then? There are several reasons why certain foods cause bloating. Foods that require you to chew on it for extended periods of time can also introduce excess air into your gut.Foods to avoid bloating -
Potassium is the main reason this low-maintenance food helps with bloat. While eating one banana won't magically cure bloat, eating potassium-rich foods like bananas throughout the day will help reduce bloat, she adds. Per medium banana: calories, 0. Yep, the old lemon water trick actually works.
Lemon juice is very similar in acidity to the stomach's digestive juices yum! says Coleman, so it can help relieve bloating and other symptoms of indigestion. Per ounce of lemon juice: 7 calories, 0. Research also suggests that avocados can improve your gut health and combat bloat by breaking down fiber and reducing bile acids digestive fluids produced by the liver.
The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention. Research also suggests that asparagus contains prebiotic fiber, which feeds the good bacteria in your gut and can promote healthy digestion.
Per 1 cup serving raw : 27 calories, 0. These powerful little fruits contain another enzyme, actinidin, that helps speed up digestion, says Cording. Just two kiwis are also an excellent source of bloat-beating potassium and fiber—all for just 90 calories.
Studies show they can induce normal bowel movements to minimize bloating and stomach pain caused by constipation. Per 2 whole kiwis: 90 calories, 1 g fat 0 g sat fat , 0 mg sodium, 22 g carbohydrates, 13 g of sugar, 4 g fiber, 2 g protein. The papain in papayas is yet another enzyme that helps break down the foods you eat and fight inflammation.
The creamy fruit is also loaded with water and fiber , which help promote digestion and regularity to minimize bloat. Just keep a serving to one cup, adds Cording, since the high amount of fructose can sometimes be rough on your GI system.
Per 1 cup pieces: 62 calories, 0. While other beans can lead to mega-bloat, white beans a. navy beans are actually "high in potassium, which helps balance out sodium levels in our body," says Keri Gans , RD, author of The Small Change Diet.
Research shows white beans contain loads of fiber, which improves digestion and promotes regular bowel movements to limit bloat due to constipation. White beans are a great addition to salads or soups, along with kale, carrots, and other vitamin-rich veggies. Or, you can use them as an alternative to chickpeas in hummus for an equally protein-packed spread.
Per cup, cooked: calories, 1. Another water-dense fruit, pineapple contains a digestive enzyme called bromelain, says Gans. Throw pineapple in your morning smoothie, or top a piece of toast with a spread of cottage cheese and a few slices of pineapple.
Per half cup: 80 calories, 0 g fat 0 g sat fat , mg sodium, 0 g carbohydrates, 16 g of sugar, 1 g fiber, 0 g protein.
Beets are another potassium-rich food, which can help counteract sodium in your body, and therefore bloat. In fact, "One cup of beets has more potassium, fiber, and protein than a medium banana," says Armul.
Roast beets before adding to your salad for some extra crunch or slice them into sticks and bake them to make beet "fries.
Per cup, cooked: 37 calories, 0 g fat 0 g sat fat , 32 mg sodium, 12 g carbohydrates, 6 g of sugar, 2 g fiber, 1 g protein.
Celery Root. Celery root is a powerhouse for fighting water retention and bloat, because it contains a compound that acts like a diuretic.
Per 1 cup diced: 19 calories, 0. When it comes to water bloat, consuming more water which tomatoes contain lots of is key. Because heat evaporates tomatoes' water and breaks down their fiber which is key to keeping your digestion moving , it's best to eat 'em raw.
Chop them up into a salsa, toss into a salad or add slices to a sandwich. Per 1 cup chopped or sliced: 34 calories, 0.
When foods linger in your gut, they ferment, resulting in gas. The effect of a short-term physical activity after meals on gastrointestinal symptoms in individuals with functional abdominal bloating: A randomized clinical trial.
Gastroenterol Hepatol Bed Bench. By Barbara Bolen, PhD Barbara Bolen, PhD, is a licensed clinical psychologist and health coach. She has written multiple books focused on living with irritable bowel syndrome. Use limited data to select advertising.
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Develop and improve services. Use limited data to select content. List of Partners vendors. Digestive Health. By Barbara Bolen, PhD. Medically reviewed by Robert Burakoff, MD. Non-gassy foods include: Red meat, poultry, or fish Non-starchy vegetables, such as leafy greens and bell peppers Fermented foods, such as kefir Fruits, such as berries, in moderation Rice, quinoa, or oats Gluten-free bread or rice bread Gassy foods, on the other hand, are foods that cause you to swallow air or that are less easy for your body to digest.
What Is Gluten Sensitivity? Why Some Foods Cause Gas As a general rule of thumb, gassy foods are those that contain certain types of carbohydrates sugars and starch , soluble fiber fiber that dissolves in water , or both. Animal Proteins Protein sources that come from animals do not contain carbohydrates that are taken up by gut bacteria.
Glazes and gravy may contain added sugar, garlic, or onions, all of which can produce gas, so be sure to eat these items plain: Beef Chicken Eggs Fish Turkey If you choose not to eat animal products, there are plenty of other foods for you to enjoy. Vegetables Plenty of vegetables are low in carbohydrates and unlikely to cause gas.
Bell peppers Bok choy Cucumber Fennel Greens, such as kale or spinach Green beans Lettuce Spinach Tomatoes Zucchini. Fruits A number of fruits are known for producing less gas. The more fruit you eat—even of these less gassy options—the higher your chances are of having unwanted gas: Blueberries Cantaloupe Clementine Grapes Honeydew Kiwi Pineapple Raspberries Strawberries.
Fermented Foods Bacteria found in fermented foods like yogurt have already taken care of the carbohydrates your gut would otherwise have to ferment.
You really cannot go wrong with one of these choices: Fermented vegetables Kefir Kombucha Yogurt without added sugars. Grains You may be surprised to learn that there are certain carbohydrates in wheat products that can lead to gas.
The following choices are better options for the times when you just do not want to deal with gas: Gluten-free bread Rice bread Oats Rice, brown or white Quinoa.
Dairy Alternatives Cow's milk contains lactose, a type of sugar that is harder for the body to digest, especially if you have lactose intolerance.
If you regularly develop gas, bloating, diarrhea, vomiting, or upset stomach after eating dairy products, consider switching to a plant-based diary alternative, such as: Almond milk Coconut milk Cashew milk Oat milk Rice milk Hemp milk Like beans, soy is a type of legume that can cause gas in some people.
Snack Options Along with the non-gassy vegetables and fruits, there are other good snack choices you can enjoy for a quick bite. Other Tips to Avoid Gas Gas is a natural part of life, and you can't avoid it entirely. Take Digestive Enzymes Supplements containing digestive enzymes can help your body break down foods and absorb their nutrients better.
There are a few kinds of over-the-counter digestive enzyme supplements you can take depending on the type of food giving you gas: Supplements containing the enzyme alpha galactosidase help your body break down the complex carbs in beans and vegetables that lead to gas. Supplements containing the enzyme lactase help your body break down lactose—the gas-causing sugar in dairy products.
Supplements containing the enzyme lipase help your body break down fats in gassy foods so that your body can absorb them better. Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. See Our Editorial Process. Meet Our Medical Expert Board.
Share Feedback. This means it increases urine production to remove excess water and sodium from your body, which can help alleviate bloating. Ginger is an herb known for its ability to soothe digestive distress.
For example, research shows that ginger could speed up stomach emptying to prevent bloating and feelings of fullness. Kombucha is a fermented beverage typically made from black or green tea. It can also keep you hydrated and squeeze more inflammation-fighting antioxidants into your daily diet to help beat bloating.
That said, kombucha is a carbonated beverage, so drinking too much may cause digestive distress, including bloating. In turn, this may prevent bloating and water retention. It not only has a high water content but also provides plenty of fiber in each serving. It likewise contains an enzyme called papain , which helps your body break down amino acids.
This encourages healthy digestion and may help keep bloating at bay. Asparagus is a great source of fiber , providing nearly 3 g in each cup g serving. It also contains a good amount of inulin , a prebiotic fiber found in various foods.
Studies show that inulin may support gut health and increase regularity, which may help prevent bloating and constipation. Enjoying a bowl of oatmeal in the morning can be an easy and effective way to battle bloating. Plus, they contain a specific type of fiber called beta glucan , which has powerful anti-inflammatory properties.
Pineapple is a tropical fruit that packs a serious punch in nutrition, with plenty of vitamin C, manganese , and B vitamins in every serving. Pineapple also contains bromelain , an enzyme that has long been used in traditional medicine to treat digestive disorders. In some studies , bromelain has been shown to fight inflammation , which improves issues like bloating and swelling.
It contains a compound called curcumin , which has been studied extensively for its anti-inflammatory effects. According to some research , curcumin may help improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation.
If you experience bloating after eating foods like pasta, crackers, and bread, switching to gluten-free grains like quinoa may be worth a try. Consuming gluten-containing foods can cause digestive issues like bloating among people with celiac disease and non-celiac gluten sensitivity.
Apples have a high water content and are rich in potassium, which supports a healthy fluid balance and helps you stay hydrated. In particular, apples are high in a type of soluble fiber called pectin , which can help protect your gut microbiome and help the digestion of food. Rhubarb contains a compound called sennoside, which inhibits water transport from the luminal to the vascular side of the colon, acting as a natural laxative to stimulate bowel movements.
Furthermore, it can help increase your fiber intake, with over 2 g of fiber in each cup g of rhubarb stalk. Kiwi is a popular fruit rich in several key nutrients, including fiber and potassium. It also contains actinidin, an enzyme that may help improve digestion and speed up stomach emptying.
As such, kiwi may help reduce digestive symptoms like bloating, stomach pain , and constipation. Peppermint oil , in particular, has been shown to decrease inflammation and treat symptoms of IBS like stomach pain, constipation, and bloating. Plus, it may help prevent muscle spasms in the stomach and intestines, which could also help prevent bloating.
That said, more research is needed to confirm whether the benefits of peppermint oil also apply to peppermint tea.
Closely related to vegetables like carrots , celery, and parsley , fennel is known for its distinctive licorice-like flavor. Interestingly, fennel and its seeds possess antispasmodic properties, meaning they can help relax the muscles in your intestinal tract to provide relief from gas and bloating.
Bloating Foods to avoid bloating just bloatint pits — from Foods to avoid bloating discomfort it bolating to the tightness in Micronutrients waistband to the way it makes you feel, well, frumpy. Not cool. Aviid may also experience some Foods to avoid bloating during their menstrual cycles, tp to fluctuating hormones. But there are plenty of foods you can eat to help relieve bloating related to water retention or gas. Watermelon is mostly water, so it can help you rehydrate and reduce bloating. It may seem counterintuitive, but getting more fluids can help flush out the excess salt that may be causing your body to hold on to water. Try mixing up a giant salad with some of the other foods on this list for an extra shot of de-bloating power. Women's Amaranth grain recipes may bloatng commission from the links on bloaating page, zvoid we only feature products we believe in. Why Trust Us? Foods to avoid bloating it can Foods to avoid bloating you feel super uncomfortable, and chances are you want to get rid of that feeling ASAP. While you can reach for an over-the-counter aid for relief, you'll likely want to try foods that help with bloating first. Pinpointing the types of food you should and shouldn't eat can help you better predict the possibility you'll be dealing with gas bloat after a big meal.
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