Homepage/Articles/11 Foods That Cause Bloating & What to Eat Instead
11 Foods That Cause Bloating & What to Eat Instead
11 Foods That Cause Bloating & What to Eat Instead
11 Foods That Cause Bloating & What to Eat Instead
Dealing with stomach issues is never fun. One of the most common symptoms that many people experience daily is belly bloat. Often bloat can be traced back to that one dish you know you probably shouldn't have eaten. Other times, it's a complete mystery.Because bloating can happen for many reasons, one of the best ways to combat it is to be mindful of what you eat. There's a wide array of foods that cause bloating and can make your already tiresome symptoms even worse. So, if you're prone to bloating and want to avoid foods that could make it worse, it's crucial that you know which to avoid. From sugar free gum to deli meat, keep scrolling to find out the foods you should steer clear of to avoid belly upset.
Pickles
We love pickles for many reasons! Fermented pickles are packed with electrolytes and are a probiotic-rich treat that's great for gut health. That being said, if you struggle with a sensitive stomach, we'd avoid diving into a plate full of pickles. Instead, try introducing pickles to your diet slowly and see how you feel afterward. Because pickles are fermented food, they're loaded with good gut bacteria. While that bacteria is essential for digestive health, too much of it at once can cause upset in sensitive stomachs, ultimately leading to bloating. Pickles are also high in sodium. The high sodium levels make pickles a great snack to enjoy after a hard workout but can cause water retention in individuals who already consume enough sodium daily. All that excess water in the body means bloat.For a more bloat-friendly snack, pair celery with this Cannellini Herb Dip!
Deli Meat
Pickles aren't the only food high in salt. Because salt is a primary culprit of bloating, it's essential to monitor how much you consume daily. Like pickles, deli meats are another tasty food loaded with sodium. Most deli meats are cured, and during the curing process, large amounts of salt are used to preserve them while also adding flavor and tenderness. If you're hoping to avoid bloat, we recommend choosing a low-salt variety of deli meat or meat that has been freshly roasted.
Canned Foods
Want to beat the bloat? Avoid canned foods. Canned foods like tomato sauce, soup, vegetables and fish often require copious salt amounts for preservation. In addition to salt, these foods are usually placed in liquid, much of which they absorb. The high sodium and liquid levels of canned foods can quickly overfill that sensitive stomach of yours, making you feel full and bloated. If you can't resist reaching for a few items on the canned food aisle, we suggest choosing a low sodium variety. Additionally, washing canned fruits and veggies before cooking/eating them is an excellent way to clear off extra salt.If you loved canned soup but can't stand how bloated you feel after eating it, switch things up and make a delicious soup like this Classic Vegetable Soup.
Sugar-Free Gum
Think you're doing yourself a favor by buying sugar-free gum? Think again. As small as a piece of gum is, it's a significant culprit of bloating. The specific sugar alcohols used to make sugar-free gum contain a carbohydrate that's not well digested by the body. Once the sugar alcohols come in contact with the bacteria in the intestinal tract, they are fermented and release a gas that can cause tummy troubles: the most common being bloating, cramps, pain and diarrhea.Curious to know which ingredients to avoid when purchasing your gum of choice? Some of the most common names for sugar alcohols are xylitol, mannitol, sorbitol, maltitol and erythritol. When selecting a gum to snack on, watch out for these ingredients. While xylitol is the most well-tolerated, our best advice is to skip the sugar-free stuff altogether.Ditch sugar-free and stay satisfied throughout the day with these naturally sweet Energy Poppers.
Sparkling Water
If you're a fan of sparkling water and experience bloat regularly, there's a significant chance the two could be connected. While you may be aware that sugar-filled sodas can cause bloating, you probably didn't realize that fizz is also a factor. Even if you're drinking fizzy water with no sugar added, that carbonated glass can inflate your stomach the same way it does your soda bottle. If you think sparkling water is the culprit of lousy bloat, try removing it from your diet for a while and see how you feel. If you're able to enjoy the same meals as always without the bloat when drinking flat water, then the fizz is likely the problem.Put a fun spin on flat water and make this Lemon Chia Fresca drink!
Garlic
Garlic is excellent for you, and while it's loaded with nutrients that boost digestive health, this vegetable isn't for everyone. For those with sensitive stomachs, garlic can cause more harm than good. Garlic is high on the FODMAPs scale, meaning that it is a type of food not easily absorbed by the GI tract. This poor absorption can drag water into the intestine, resulting in fermentation and gas build-up.Now, if you experience bloating, this doesn't necessarily mean garlic is the cause. Many people can handle and digest garlic well. At the same time, other individuals are more sensitive to FODMAPS. If you have IBS or a sensitive stomach, notice how you feel the next time you consume garlic. If you feel fine, then it's probably safe to keep eating it. If bloat or other digestive symptoms occur, we suggest leaving it out of your meals for a while.
Popcorn
Popcorn is a whole grain, and in many cases, it's pretty great for you. That being said, the amount of popcorn you consume and the ingredients you top it with can play a prominent role in managing bloat. Just a single serving of popcorn is three to four tennis balls in size, and while it packs about the same amount of carbs as a slice of bread, it takes up a lot more space in your stomach. The volume of a serving of popcorn is enough to make you feel full and cause bloat, and when combined with butter, large amounts of salt and toppings, it can easily aggravate stomach symptoms further. If you choose to indulge in a big bowl of popcorn, stick to healthy gut friendly toppings like olive oil, peanut butter and even cinnamon.
Coffee
There's no denying that coffee tastes great. And among the different varieties of coffee out there, there are also several different ways to enjoy it. If you're lactose intolerant or following a dairy free diet, you'll want to skip the cream or milk and save yourself from tummy troubles later on. Now, If you drink coffee black and are still left feeling uneasy and bloated afterward, it could be the actual coffee beans triggering your symptoms. Coffee is naturally acidic food. If your gut flora is sensitive to acidity in general, then drinking a large cup of coffee can irritate it, causing bloat and inflammation.Skip your morning cup of joe and wake up with this Sunshine Daydream Smoothie instead.
Beans
Although beans taste great, they're a widely known culprit of gas and bloating. In fact, there's even a song about it. An excellent source of plant-based protein, eating too large of a serving at once can leave you feeling full and distended afterward. If you are susceptible to tummy issues, avoid eating a plateful of beans and instead work it into a digestion-friendly dish as an added ingredient.
Milk
If your stomach can tolerate it, milk is an excellent source of proteins and is especially great for supporting bone health. However, if you're intolerant to dairy products, milk is one food you'll want to skip over. The whey, lactose and casein found in milk are tough on your belly, especially if you've developed a sensitivity to it. Luckily, there are several dairy-free milk alternatives like coconut milk and almond milk that you can enjoy guilt and bloat-free!
Alcohol
Alcohol is another beverage that doesn't mix well with a sensitive stomach. If your tummy doesn't tolerate the proteins, lectins and grains used in alcohol, then it will likely treat it as a foreign substance causing unwanted inflammation to occur. While this doesn't mean you have to swear off alcohol entirely, it's essential to be mindful of how much you're drinking and give your belly a regular break.Banish bloating by paying attention to how you feel after eating. When it comes to knowing what foods cause bloating, it varies according to your unique digestive system. While this list outlines some of the most common bloat-causing foods, there are many more out there. If you believe food is causing a bit of stomach sensitivity, try swapping it out for a while to see how you feel. Additionally, before beginning any new diet, you must speak with a health professional to make sure it's the right one for you. From everyone at Bobs Red Mill, we wish you a healthy, bloat-free day!