Everyone knows the discomfort of feeling bloated from time to time. Your stomach feels too full, and your clothes might even feel tighter. Sometimes a big meal can cause bloating. Other times, it can be brought on by a medical condition. The good news is that you can prevent that discomfort by eating more foods that reduce bloating and avoiding foods that can cause it.
When you experience bloating, sometimes your diet can be the culprit. By paying attention to the foods you eat, you can help prevent bloating, as well as support your digestive health.
What Causes Bloating?
Bloating happens when your gastrointestinal (GI) tract, which runs through your entire digestive system, fills with gas or air. It can cause pain in your stomach, along with gas and gurgling. Your stomach sometimes even looks bigger. Bloating can also be a sign of water retention.
Temporary bloating can have many different causes:
- Being constipated
- Eating foods that cause gas
- Gaining weight
- Having acid reflux
- Having your period
- Overeating
- Swallowing air (from chewing gum, smoking or eating too fast)
Bloating can also signal an underlying medical condition, especially if it happens frequently. These conditions include:
- Bowel blockage
- Celiac disease
- Certain cancers, including ovarian, uterine, pancreatic, colon and stomach cancers
- Crohn’s disease
- Infection
- Irritable bowel syndrome
- Lactose intolerance
- Liver disease
- Pelvic inflammatory disease
Read More: How to Cope and Live With Irritable Bowel Syndrome
How Can You Reduce Bloating?
There are many things you can try to limit bloating:
- Avoid foods that cause gas, such as cabbage, Brussels sprouts, beans and lentils.
- Avoid using straws to drink beverages.
- Cut back on dairy products if they cause bloating and talk to your health care provider.
- Don’t chew gum.
- Limit carbonated drinks as well as foods and beverages that contain artificial sweeteners.
- Quit smoking.
- Slow down when eating.
Foods That Reduce Bloating
In addition to avoiding certain foods, you can help control bloating by eating foods that reduce inflammation and fluid retention and improve gut health. These include:
- Apples: Apples contain high levels of potassium, which can help your body maintain a healthy fluid balance, as well as fiber, which can reduce constipation. Apples also have pectin, a type of fiber that helps food move through the digestive tract and prevent bloating.
- Asparagus: Another good source of fiber, asparagus also contains inulin, a prebiotic that has been shown to support digestive health.
- Avocados: Like apples, avocados are a great source of potassium and fiber.
- Bananas: These are yet another great source of potassium and fiber.
- Berries: Strawberries, blueberries and blackberries are high in fiber.
- Celery and celery root: Celery is made up mostly of water and can help prevent bloating caused by dehydration. Celery root is also a natural diuretic, meaning it helps remove excess water and sodium from your body.
- Cucumbers: Like celery, cucumbers, which are made up of 95% water, can help alleviate dehydration-related bloating.
- Green tea: The antioxidants found in green tea can help reduce inflammation in the digestive tract, which can be related to bloating.
- Oats: Oats contain a specific type of fiber called beta-glucan, which helps fight inflammation.
- Pineapple: In addition to a variety of important vitamins, pineapple contains an enzyme called bromelain, which can reduce inflammation.
- Quinoa: A gluten-free grain, quinoa is a good fiber-rich grain for people who have gluten sensitivity.
- Rhubarb: In addition to fiber, rhubarb contains sennoside, which stimulates the bowels and battles constipation.
- Yogurt: Loaded with probiotics, yogurt can improve digestive health and prevent bloating.
Read More: Celiac Disease vs. Gluten Intolerance
When to Be Concerned
When bloating doesn’t go away or is accompanied by other symptoms, it can be a sign of a gastrointestinal condition that requires medical care. Contact your health care provider if you experience bloating along with any of the following symptoms:
- Significant weight loss
- Blood in your stool
- Nausea
- Vomiting
- Diarrhea
- Heartburn
- Fever
- Vaginal bleeding between periods (or if you are postmenopausal)
Do you have gastrointestinal symptoms that concern you? Schedule an appointment with a Beaufort Memorial gastroenterologist.