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!
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.
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!
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.
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.
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!
