Jeffrey Salazar
Bloating is a common issue that can be uncomfortable and even painful. It is often caused by a build-up of gas in the abdomen, which may be due to certain foods, swallowing too much air, food intolerances, a slowing digestive system, or other conditions such as irritable bowel syndrome (IBS). To reduce bloating, it is recommended to make dietary changes, such as avoiding carbonated drinks, dairy products, artificial sweeteners, high-fructose fruits, and cruciferous vegetables. A low-FODMAP diet, which limits certain carbohydrates that are hard to digest, may also be beneficial. In addition, mindful eating practices, physical activity, and home remedies like cooking with anise or trying over-the-counter medications can help alleviate bloating.
| Characteristics | Values |
|---|---|
| Food | Lean protein, cold-pressed oils, fibre, essential fats, water, green tea, lemon juice, herbal teas, non-gluten grains, yams, soy, chickpeas, gluten-free flour, nut or seed butters, coconut butter, filtered water, pineapple, papaya, garlic, charcoal, eggs, chicken, turkey, beef, fish, pork, lentils, beans, peas, tomatoes, spinach, broccoli, oats, ginger, peppermint, oranges, pineapples, tomatoes, avocado, nuts, seeds, dairy, probiotics, prebiotics, fermented foods, olive oil, chickpeas, green tea, raspberries, kefir, kimchi, apples, cucumbers, lentils, quinoa, shrimp, cod, Brussels sprouts, sweet potatoes, Greek yoghurt, peanut butter, popcorn, strawberries, blueberries, maple syrup, dark chocolate, chilli, chilli-lime peanuts, hummus, brown rice, whole-wheat pita, low-fat kefir, apple donuts, muesli, matcha green tea, bagel, avocado toast, white beans, brown rice, parsley, oregano, chilli seasoning, chilli flakes, mayonnaise, chilli seasoning, olive oil, chilli flakes, olive oil, dried oregano, capers, basil, garlic-infused olive oil, farro, quinoa, rice, millet, tapioca, goats' milk, sheep milk, lactose-free yoghurt, lactose-free milk, gluten-free granola, lactose-free yoghurt, gluten-free toast, sourdough bread, gluten-free crackers, gluten-free wraps, gluten-free pasta, gluten-free crackers |
| Avoid | Pork, beef, veal, sausages, processed meats, gluten grains, sugar, sweeteners, fructose syrups, dried fruit, packaged fruit juices, MSG, rusk, wheat starch, bran, farina, malt, cow's milk, fizzy drinks, caffeine, carbonated beverages, beer, artificial sweeteners, high-FODMAP foods, sodium, gluten, bread, pasta, cereal, crackers, baked goods, lactose, gum, carbonated beverages, straws, artificial sweeteners, cruciferous vegetables, high-fructose fruits, large meals, sports drinks, sports bars |
What You'll Learn
- Avoid foods that are hard to digest, such as beans, peas, lentils, dairy, and certain fruits
- Eat more probiotic-rich foods, like kefir and kimchi, to promote gut health
- Stay hydrated and increase fibre intake to prevent constipation, a common cause of bloating
- Identify and eliminate food triggers, such as gluten, dairy, or artificial sweeteners
- Practice mindful eating habits, such as eating slowly, avoiding distractions, and chewing food thoroughly
Avoid foods that are hard to digest, such as beans, peas, lentils, dairy, and certain fruits
A de-bloat diet plan can be a game-changer, offering a structured approach to reducing discomfort and improving digestive health.
One of the biggest culprits of bloating is FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), types of carbohydrates found in certain foods that have been linked to unpleasant stomach symptoms like bloating.
FODMAPs include beans, peas, and lentils, which are known to cause bloating and are harder to digest. Dairy products and certain fruits are also high in FODMAPs and can be difficult for some people to digest.
- Choose low-FODMAP foods: Opt for a low-FODMAP diet plan, which involves temporarily replacing high-FODMAP foods with low-FODMAP alternatives that are more easily broken down by the body. Examples of low-FODMAP foods include gluten-free grains like rice, millet, quinoa, and buckwheat; proteins such as salmon, chicken, and turkey; and most vegetables, except for onions, cabbage, and garlic.
- Avoid common triggers: In addition to beans, peas, lentils, and high-FODMAP fruits, other common triggers of bloating include pork, beef, sausages, and processed meats; gluten grains like wheat, barley, and rye; sugar and artificial sweeteners; dried fruit and packaged fruit juices; and dairy products if you are lactose intolerant.
- Soak and cook legumes properly: If you do choose to eat beans, peas, or lentils, prepare them correctly to make them easier to digest. Soak them in cold water for at least 30 minutes to a few hours before cooking. Cook them thoroughly until they are soft, and consider using a pressure cooker to reduce cooking time and improve digestibility.
- Add digestive aids: When cooking legumes, add a few strips of kombu or wakame seaweed, which help break down components like phytic acid that make them harder to digest. You can also add a pinch of asafoetida, an Ayurvedic herb that improves digestion and helps treat bloating.
- Choose easier-to-digest legumes: If you are sensitive to bloating, opt for legumes that are easier to digest, such as split yellow mung dal, chilka mung dal (split with green skins on), and split red lentils. These legumes can be eaten daily without problems. Moderately easy-to-digest legumes include French puy lentils, whole mung beans, and adzuki beans, which can be enjoyed occasionally.
- Eat legumes fresh: Try to eat legumes fresh and avoid leftovers, as they are more likely to cause gas and bloating. If you do have leftovers, add a little extra asafoetida when reheating to help with digestion.
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Eat more probiotic-rich foods, like kefir and kimchi, to promote gut health
Eating more probiotic-rich foods is a great way to promote gut health and reduce bloating. Probiotics are associated with a variety of health benefits, including improved digestion, better immunity, and increased weight loss. Fermented foods are a great source of probiotics, and two of the most popular fermented foods are kefir and kimchi.
Kefir is a cultured dairy product made by adding kefir grains—a combination of yeast and bacteria—to milk. This results in a thick, tangy beverage similar to yogurt. Studies suggest that kefir improves digestive health and reduces inflammation. It also contains less lactose than milk, which may be beneficial for those with lactose intolerance. Additionally, kefir may boost bone health and has been linked to improved bone mineral density in individuals with osteoporosis.
Kimchi, on the other hand, is a popular Korean side dish made from fermented vegetables, typically cabbage and radishes, along with other ingredients like radishes, celery, carrot, garlic, ginger, and chilli. Kimchi contains natural probiotic bacteria, which have numerous benefits for gut health. The fermentation process results in a high quantity of "good" bacteria, supporting a healthy gut microbiome. Kimchi is also nutrient-dense, containing vitamins A and C, minerals, and amino acids.
By incorporating kefir and kimchi into your diet, you can promote the growth of beneficial bacteria in your gut, which can aid digestion, reduce inflammation, and support overall gut health.
In addition to kefir and kimchi, there are other probiotic-rich foods that can be included in a de-bloat diet plan. Greek yogurt, for example, is a good source of probiotics and can aid in digestion. Miso, a Japanese seasoning made from fermented soybeans, has been linked to improved heart health and a reduced risk of certain cancers. Kombucha, a fermented tea, has potential liver-protecting and cholesterol-lowering effects, according to animal and test-tube studies.
When following a de-bloat diet plan, it is important to remember that everyone's body is different, and you may need to experiment to find the best approach for your individual needs. Consulting with a healthcare professional or registered nutritionist can be helpful in tailoring a diet plan that addresses your specific concerns.
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Stay hydrated and increase fibre intake to prevent constipation, a common cause of bloating
Staying hydrated and increasing your fibre intake can help prevent constipation, a common cause of bloating. Fibre is a major component of foods that relieve constipation and is also found in poop. Fibre supports the microbiome, or the healthy balance of bacteria in the digestive tract, and helps with gut motility, or the coordination of muscle contractions in the intestines that push food along the digestive process.
There are two types of fibre: soluble and insoluble. Insoluble fibre is what we think of as roughage, which is the material from food that your body cannot break down in digestion. Soluble fibre, on the other hand, dissolves in water to form a gel-like substance that adds bulk to the stool and acts as a natural stool softener, making bowel movements easier and more comfortable to pass.
To relieve constipation, it is recommended to eat more fibre-rich foods, such as fruits, vegetables, whole grains, nuts, and seeds. However, it is important to increase your fibre intake gradually, as dramatically increasing your intake in a short period could cause unwanted side effects like pain, gas, and bloating.
In addition to increasing your fibre intake, staying hydrated is crucial when trying to prevent constipation. Water is essential to helping fibre do its job, and dehydration can lead to hard, dried-out stool that is more difficult to pass. As you increase your fibre intake, be sure to also increase your water intake.
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Identify and eliminate food triggers, such as gluten, dairy, or artificial sweeteners
Dairy products are rich in nutrients like calcium, protein, and vitamins. However, dairy can also cause bloating, especially for those with lactose intolerance or a dairy allergy. If you suspect dairy to be a trigger, you can try a dairy-free diet, which excludes all or most dairy products, including milk, cheese, yogurt, butter, and cream. There are many alternatives to dairy, such as rice, oat, or soy milk, and dairy-free spreads like nut or seed butters.
It is important to note that eliminating dairy may result in lower fat intake and a potential weight loss, which can also lead to a deficiency in essential nutrients like calcium and vitamin D. To avoid this, ensure you are getting these nutrients from other sources, such as calcium-fortified orange juice and cereals, or foods naturally high in calcium, such as kale, tofu, chia seeds, and almond butter.
Gluten grains, including wheat, barley, spelt, kamut, and rye, can also be a source of bloating for some people. Coeliac disease, an intolerance to gluten, can cause digestive issues, and it is recommended to get a blood test to rule this out if you experience bloating after consuming bread, pizza, cakes, or biscuits.
Additionally, artificial sweeteners like sorbitol and saccharin can be triggers for bloating. While they are marketed as a healthier alternative to sugar, they may have negative effects on digestion and taste preferences. Some research suggests that artificial sweeteners can change the way we taste food, making naturally sweet foods like fruit less appealing, and increasing cravings for intensely sweet foods.
If you suspect any of these food groups to be triggers, it is best to consult a healthcare professional before making any drastic changes to your diet. They can provide guidance and help you identify any underlying conditions that may be causing your bloating.
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Practice mindful eating habits, such as eating slowly, avoiding distractions, and chewing food thoroughly
Practicing mindful eating habits is a crucial aspect of a de-bloat diet plan. It involves a conscious effort to slow down, pay attention, and be fully present while eating. Here are some ways to practice mindful eating:
Eat Slowly
Eating slowly gives your body time to recognize and respond to feelings of fullness. By taking your time and savouring each bite, you're more likely to stop eating when you're about 80% full. This helps prevent overeating, which is a common cause of bloating.
Avoid Distractions
Distractions like watching TV, using your smartphone, or working on your laptop while eating can lead to mindless or distracted eating. Instead, create a calm and focused environment for your meals. Turn off electronic devices, sit down at the table, and focus solely on your food. This allows you to fully experience and appreciate your meal.
Chew Food Thoroughly
Chewing your food thoroughly is an important aspect of mindful eating. It aids in the digestion process by breaking down food into smaller particles, making it easier for your body to absorb nutrients. Additionally, chewing slowly helps prevent swallowing excess air, which can contribute to gas and bloating. Aim to chew each bite at least 20 times or until your food is properly broken down.
Be Mindful of Portion Sizes
Portion control is another essential aspect of mindful eating. Using smaller plates (around 9 inches or less) can help with this. By serving modest portions and avoiding oversized servings, you reduce the risk of overeating and promote a healthier relationship with food.
Create a Calm Eating Environment
Creating a calm and inviting atmosphere for your meals can enhance your mindful eating experience. This may include setting the table, lighting a candle, or playing soothing music. Eating with others can also be part of this, as socializing with friends and family can enhance your enjoyment of the meal. However, be mindful of taking phone calls or engaging in stressful conversations during mealtimes, as these can detract from your mindful eating practice.
Listen to Your Body
An important aspect of mindful eating is paying attention to your body's internal cues. Before eating, pause and ask yourself if you're truly hungry or if you're eating due to boredom or stress. During and after your meal, notice how your body feels and adjust your eating habits accordingly. This helps you make more conscious food choices and develop a healthier relationship with food.
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Frequently asked questions
Some foods that can help with de-bloating include avocados, cucumbers, yogurt, berries, celery, ginger, bananas, papaya, asparagus, oatmeal, pineapple, turmeric, gluten-free grains like quinoa, rhubarb, kiwi, fennel, green tea, peppermint tea, kombucha, and kefir.
Carbonated drinks, cruciferous vegetables like broccoli and cauliflower, nuts, and dairy products can make bloating worse, especially if you have lactose intolerance.
Yes, in addition to diet, staying hydrated, getting regular exercise, limiting the use of straws, and eating smaller meals more frequently can help prevent bloating.
If you're still experiencing bloating, try drinking green tea or going for a walk. If bloating persists, it may be a sign of a food intolerance or underlying condition, so it's best to consult a registered dietitian or your primary care provider for personalized advice.
