We all get bloated from time to time. Maybe we overeat too quickly; eat foods we’re intolerant or allergic to, or sometimes we get bloated, and we don’t know why. Diet does play a significant role in bloating, and knowing which foods to eat and which to avoid can go a long way in reducing bloating. Here are 12 easy-to-incorporate food swaps to help you beat the bloat.
Food Swaps to Beat Bloating
ADD: Two types of fiber – Soluble and insoluble fiber helps keep you regular and prevents constipation. The two types of fiber work together to pull water from the colon and speed up elimination, which can help combat bloating. Oatmeal is a great food source of both types of fiber and will start your day off right.
REMOVE: Refined carbs – White bread, pasta, and sugary baked goods are a one-way ticket to bloating. When these foods are broken down, they become sugar in the body very quickly, which makes it a quick source of energy. What you don’t use ends up getting stored, which ups the risk of water retention and triggers bloating. Swap your refined carbohydrates for complex ones like quinoa or sweet potatoes.
ADD: Potassium-rich foods – High-potassium foods help remove excess water weight. You can gain excess water weight if your balance of potassium and sodium are out of balance. Therefore, upping your potassium can help remove that excess water. Bananas and potatoes are excellent sources of potassium.
REMOVE: Sodium – Sodium likes to hold onto water, which is why you get so thirsty when you consume too much salt. Water retention triggers bloating. Reduce your intake of sodium by either cooking your meals to moderate how much sodium is in your food or ask for your take-out with less salt. When shopping, read labels for sodium content and opt for fewer sodium items when possible.
ADD: Peppermint tea – Peppermint is a great way to speed up digestion and promote muscle contractions, which is necessary for relieving bloating and gas.
REMOVE: Alcohol – Alcohol is an inflammatory agent that can trigger gas along with being dehydrating, which triggers the body to hold onto water. If you have to have alcohol, opt for wine or tequila with lime and ensure you’re drinking adequate amounts of water in between alcoholic beverages.
REMOVE: Sugar alcohols – The body is unable to properly digest sugar alcohols, which are found in low caloric sweeteners or flavored water. In turn, they become fermented in the large intestine, which triggers bloating often diarrhea. Read labels for sorbitol, mannitol, xylitol, and lactitol.
ADD: More fluids – Staying well-hydrated will contribute to a flatter stomach and fighting off bloating. Proper hydration makes fiber work more efficiently and helps remove excess sodium in the body.
REMOVE: Candy and soft drinks – Sucking on hard candy, drinking through a straw, and chewing gum can all trap excess air in the digestive tract. Chew slowly with your mouth closed to prevent swallowing air and avoid candy and soft drinks as much as possible.
ADD: Protein – Filling up on protein will reduce the odds of you consuming junk foods, which can trigger bloating.
REMOVE: Sugary coffee beverages – Many lattes contain syrups and other types of sugars which can trigger gas and bloat. Either take your coffee black – which is far healthier overall – or opts for a green tea beverage that will give you that boost you need.
ADD: Fennel and ginger – These spices contain components that aid in digestion and can help relieve gas and bloating. Furthermore, these types of spices can go a long way in flavoring food to help you reduce your salt intake. Lastly, they can also be steeped in a tea for drinkable relief.
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