Foods that Beat the Bloat!

Do you have days when you just feel super bloated and can’t seem to get to normal?

You ask yourself.. what did I eat to feel this way?  Or maybe – you are looking for some foods to prevent bloating to make sure you don’t feel that way.

Either way, in this post you’ll find the top 7 foods that are your biggest offenders for causing bloating.. and the 7 foods that will actually help you if you CURRENTLY feel bloated.

Read on!

7 Foods that will cause bloating:

Artificial Sweeteners: Think you are doing right by your body by having that “Sugar-free”  or “Low-calorie” snack?  Many processed foods are made with artificial sweeteners, also known as sugar alcohols which don’t get completely absorbed by the small intestine. This lack of absorption causes bloating, diarrhea and flatulence. Always read your labels.  But – manufacturers are misleading on purpose.  There are many names for artificial sweeteners.  Look for the -ol ending.  Common ones are xylitol, maltitol, sorbitol, and erythritol.

Salt: High sodium levels are typically found in highly processed and packaged foods. Also – beware of sodium in frozen dinner meals, many times labeled a “healthy choice”.  Water is attracted to sodium in the body, which will cause heavy bloating.  Know that all salt is not created equal.  If you are using table salt (highly processed which most minerals removed), switch to Celtic sea salt, which is much better for you because it still retains the enzymes and marine microorganisms with no preservatives or additives.

Dairy: We need the enzyme lactase to digest lactose (the sugar found in cheese, cream, yogurt and ice cream). But – after we turn 4 years old, we lose 90-95% of this enzyme.  When we eat dairy, the undigested lactose and acidic pasteurized milk encourage the growth of bacteria in our intestines.  Bloating is just one of MANY reasons to eliminate dairy from your diet.  See my post Which Milk Should I Choose? for more information.

Wheat: There is a ton of information about eating wheat and the effects on your body.  Most of us are intolerant of gluten, but some more sensitive than others.  Wheat is recognized in the body as a toxin, so your body literally attacks it when it comes into the body.  It is working harder on eliminating the wheat rather than digesting the good nutrients from everything else you just ate.  Try eliminating or lessening the amount of wheat that you eat and pay attention to how you feel.  I promise you’ll have more energy and less bloating!

Starchy Foods: Foods such as white potatoes, corn, rice, bread, noodles and other flour based products are broken down in the large intestine, like wheat, and cause gas.  Try to eliminate ‘white’ foods from your diet.  If you love potatoes, switch to sweet potatoes, which is a good starch, and won’t cause the bloating that white potatoes do.  Or, instead of having chicken over rice, switch to sauteed spinach and greens.

Beans and Legumes: Raffinose is the sugar found in beans, cabbage, brussels sprouts, broccoli, cauliflower, and other vegetables. While these vegetables are a good source of fiber and nutrients, the raffinose is not easily digestible and can cause gas and bloating.

Carbonated beverages and sodas: The bubbles in carbonated beverages are carbon dioxide which promotes gas formation in the stomach and intestines.  Plus – if you are drinking a diet soda, add in the complications of artificial sweeteners and you are likely to experience bloating.

7 Foods that BEAT the bloat!

Bananas: Potassium rich foods such as bananas, cantaloupe, mangoes, spinach, tomatoes, and nuts are high in potassium, which helps to regulate the fluid balance in your body. Asparagus is also high in potassium, but it also contains an amino acid called asparagine which acts as a diuretic to flush excess liquid out of your body.

Berries: Fiber prevents constipation (which can cause bloating) because foods high in fiber are very bulky which helps to speed the food through your digestive system. While some of these foods, such as broccoli, can cause gas, they pass through your system quickly. Fiber absorbs water and will help flush out excess bloating and water weight. High fiber foods include berries, apples, pears, artichokes, and nuts.

Water: It may seem counter-intuitive but water actually prevents bloating! Water is a diuretic and will help flush out excess salt. Dehydration causes your body to retain water causing belly bloat.

Go for a Walk: If you had too much fun over the weekend and are feeling the ill-effects, go for a walk. You may feel like lying around until the uncomfortable bloating passes but getting up and walking around will help things move through your system faster. (Take that water bottle with you!)

Tea: Ginger, peppermint or fennel tea are all great options for helping to eliminate gas and to calm an upset stomach. You can also add some fresh ginger, mint and/or cucumber to your water.

Cucumbers: Cucumbers are a natural diuretic. They increase urination and help to flush toxins from the body. They are rich in sulfur and silicon which stimulate the kidneys to remove uric acid.

Garlic: Garlic helps reduce the levels of fat in the liver. The liver functions to detoxify the body and produces all those great biochemical which aid in proper digestion.

Hope this list helps you beat the bloat!

Was this helpful for you?  We’d love to know!  Please comment in the section below and also leave some of your own tips.