She also suggests avoiding sugar alcohols (often found in sugar-free candies and gum), since they are hard for most people to digest-as well as inulin and chicory root. "If you're feeling bloated, I'd recommend avoiding synthetic forms of fiber found in many types of packaged/processed foods," London advises. “People with IBS are especially vulnerable to bloating when they consume these foods, but some of these carbohydrates can cause bloating even in people who don’t have IBS,” Cassetty says. Examples of high-FODMAP foods are dried fruit, cauliflower, kale, and milk. It’s also important to limit your intake of carbohydrates known as FODMAPS, which aren’t well digested and get fermented, thereby producing excess gas and bloating. Make an effort to eat slowly and chew foods more thoroughly. “When you eat quickly, you swallow more air, which contributes to bloating,” explains Cassetty. Eat slowlyįor starters, how you eat is just as important as what you eat. What foods should you avoid to limit bloat?Įating the right foods is a great way to keep bloat at bay, but it’s not the only thing that can help. Per 1 small grapefruit: 64 calories, 0.2 g fat (0 g sat fat), 0 mg sodium, 16 g carbohydrates, 14 g of sugar, 2 g fiber, 1 g protein Use grapefruit segments to add brightness to salads and smoothie bowls, or serve some alongside chicken or shrimp for a hit of tartness. Grapefruits are packed with water (and are also a good source of fiber) to keep your GI tract moving along, says Moore. Torey Armul, RD, is a nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics. Samantha Cassetty, RD, is an NYC-based nutritionist and the co-author of Sugar Shock. Jessica Cording, RD, is a nutritionist and the author of The Little Book of Game Changers. Meet the experts: Jaclyn London, MS, RD, CDN, is a CPG consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked). Also, it's smart to steer clear of fizzy water or seltzer, which can introduce extra gas into your digestive tract (not ideal).īloating typically goes away on its own, but you can speed up the process by snacking on these 25 foods that reduce bloat, according to nutritionists and backed by research. Just note that in the short term, water can make you feel more bloated. "When you eat fiber, you need to drink enough water to digest and move it efficiently through your GI tract," she says. Water is pretty important for de-bloating, says Torey Armul, RD, a national media spokesperson for the Academy of Nutrition and Dietetics-especially when your diet is full of high-fiber foods. "Make sure you're staying hydrated and consuming these key minerals (electrolytes) that also serve to counterbalance the effects of sodium in your body." Jaclyn London, RD, suggests eating foods that provide potassium, magnesium and calcium. “Most Americans over-consume salt but under-consume potassium, which is a mineral found in fruits and veggies that helps counterbalance sodium,” says Samantha Cassetty, RD, an advisor to Performance Kitchen.Įating a lot of packaged sauces and meals, salty snacks, takeout meals or fast food typically leads to consuming too much sodium. “We’re all very different, and some foods that might trigger gas for one person don’t for another,” notes Jessica Cording, RD, the author of The Little Book of Game Changers.Īnother type of bloat, water bloat, often flares up due to hormonal changes during your menstrual cycle, dehydration, or excess sodium intake. Dairy, beans, cruciferous veggies like broccoli or cauliflower, or greasy foods can increase those odds for many people. 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. While you can reach for an over-the-counter aid for relief, you'll likely want to try foods that help with bloating first. Bloating happens to the best of us, and it’s usually nothing to worry about.īut it can make you feel super uncomfortable, and chances are you want to get rid of that feeling ASAP.
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