![]() ![]() ![]() Try to keep your consumption of processed foods to a minimum, and instead focus on whole and minimally processed foods. Sugar alcohols, for example, which are found in sugar-free candies and gum, are hard for most people to digest. “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 to add brightness to salads and smoothie bowls, or serve it alongside chicken or shrimp for a hit of zest. ![]() 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. Meet the experts: Jessica Cording, RD, is a nutritionist and the author of The Little Book of Game Changers. You may want to steer clear of fizzy water or seltzer, though, because it can introduce extra gas into your digestive tract.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. "When you eat fiber, you need to drink enough water to digest and move it efficiently through your GI tract," she says. So water is pretty important for de-bloating, says Torey Armul, RD, a national media spokesperson for the Academy of Nutrition and Dietetics-especially when you're eating high-fiber foods. “If you eat a lot of packaged foods, takeout meals, fast food, or restaurant meals, there’s a good chance you’re consuming too much sodium, so you may be retaining extra fluid and feeling bloated.” “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. “But 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, is often triggered by hormonal changes during your menstrual cycle, dehydration, or overloading on salty foods. Knowing what you should and shouldn't eat is important because you can get gas bloat when you have dairy, beans, cruciferous veggies like broccoli or cauliflower, or greasy foods. Rather than reaching for any OTC aids, you'll likely want to try foods that help with bloating first. That said, the extra puffiness can be super uncomfortable (looking at you, high-waisted jeans!), and you may want to get rid of it ASAP. Bloating happens to the best of us, and it’s usually nothing to worry about. ![]()
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