Pineapple is a tropical fruit that packs a serious punch when it comes to nutrition, with plenty of vitamin C, manganese, and B vitamins in every serving Pineapple also contains bromelain , an enzyme that has long been used in traditional medicine to treat digestive disorders In some studies, bromelain has been shown to fight inflammation, which improves issues like bloating and swelling 36 , It contains a compound called curcumin , which has been studied extensively for its anti-inflammatory effects According to some research, curcumin may also improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation 39 , If you experience bloating after eating foods like pasta, crackers, and bread, switching to gluten-free grains like quinoa may be worth a try.
Consuming foods that contain gluten can cause digestive issues like bloating among people with celiac disease and non-celiac gluten sensitivity 41 , Apples have a high water content and are rich in potassium, which supports a healthy fluid balance and helps you stay hydrated In particular, apples are high in a type of soluble fiber called pectin , which can accelerate the movement of food as it passes through your digestive tract to treat constipation and bloating Rhubarb contains a compound called sennoside.
This compound inhibits water transport from the luminal to the vascular side of the colon, acting as a natural laxative to stimulate bowel movements 47 , Furthermore, it can help increase your fiber intake, with over 2 grams of fiber in each cup grams of rhubarb stalk Kiwi is a popular fruit rich in several key nutrients, including fiber and potassium It also contains actinidin, an enzyme shown to improve digestion and speed stomach emptying in some animal studies 51 , As such, several studies suggest that kiwi could benefit many digestive issues and help reduce bloating, stomach pain, and constipation 53 , 54 , Peppermint oil, in particular, has been shown to decrease inflammation and treat symptoms of IBS like stomach pain, constipation, and bloating.
Plus, it may help prevent muscle spasms in the stomach and intestines, which could also help prevent bloating That said, more research is needed to confirm whether the benefits of peppermint oil also apply to peppermint tea.
Closely related to vegetables like carrots, celery, and parsley, fennel is a plant known for its distinctive licorice-like flavor. Interestingly, studies show that fennel and its seeds possess antispasmodic properties, meaning it can help relax the muscles in your intestinal tract to provide relief from gas and bloating It also acts as a diuretic to increase urine production and reduce water retention In addition to incorporating some of the foods and drinks listed above into your daily diet, several other strategies can help prevent bloating.
For starters, be sure to eat slowly and chew your food thoroughly. This can help reduce how much air you swallow to prevent gas buildup Some research also suggests that taking supplements like probiotics or digestive enzymes could be beneficial 59 , To identify whether certain foods are causing your digestive issues, you may also consider tracking your food intake.
Consuming too much salt can lead to water retention and temporary weight gain. Plus, fatty foods can delay stomach emptying, making you feel uncomfortably full and bloated. There's more: The cheese can worsen the issue for those sensitive to dairy. There's no denying that this trifecta is a recipe for flat belly disaster. Think your favorite soups are healthy picks? Take a closer look at the nutrition labels.
Even if they're low in calories and fat, many cans are overflowing with sodium. In fact, a typical serving of soup contains anywhere from to 1, milligrams of sodium—which is bad news for your gut. When you flood your system with sodium, the kidneys can't keep up, so the salt sits in the bloodstream where it attracts water, causing water retention and bloat.
To ward off the issue look for soups with less than milligrams per serving, or better yet, whip up a fat-burning soup and take it easy with the salt shaker.
The good news: Both of these grab-n-go fruits are packed with satiating soluble fiber , making them perfect foods to lose weight. The downside: Because they're so fibrous, they can wreak havoc on sensitive bellies. If you find that filling fruits such as these cause your stomach to balloon, cut your serving size in half. Slowly add more to your plate until you can tolerating a full serving. This is further exacerbated by alcohol's diuretic effect, as a dehydrated body will retain more water than a hydrated one.
Though no backyard barbecue or pot of chili would be complete without the addition of corn, the yellow vegetable may be the source of your ballooning midsection.
This can lead to GI bacteria fermentation and trapped air and gas, which causes bloating. Cruciferous vegetables like kale , broccoli, cabbage, and cauliflower are great sources of vitamin C and fiber, but they can also make you bloated and gassy thanks to their raffinose and fructan content. And the bad news keeps on coming: Not only does eating cruciferous veggies cause flatulence, but they also make bottom burps smellier, too.
Though you may love the fizzy, carbonated bubbles in sparkling water and seltzer , you won't love how they get trapped in your stomach and cause it to swell like a balloon. Stay away if from the stuff if you want to maintain your slender figure around the clock. Aside from the bloat-inducing carbonation, diet drinks also contain artificial sweeteners that can wreak even more havoc on sensitive stomachs. The high soluble-fiber content in spinach makes it a filling addition to sandwiches and salads, but the nutrient may also cause bloating in those with sensitive bellies.
And this is only made worse by the leafy green's naturally occurring oligosaccharides. If you're a big fan of eating the green raw, Cassetta suggests blending it into smoothies , as it's easier to digest once it's been partially broken down. You already know that onions can make your breath stink, but did you know they're also foods that cause bloating?
You probably don't think "beans" when you unwrap a protein bar, but a lot of them include protein isolate derived from soybeans—something many people find just as gas-inducing as the musical fruit.
Like other beans, soy contains oligosaccharides, sugar molecules that the body can't fully break down. With nowhere to go, these oligosaccharides hang out in the stomach where they ferment, causing gas and bloating. Looking for a protein-filled snack bar that won't balloon your belly. Dried fruit can be a great source of nutrients and fiber, but it can also be a musical fruit for those who suffer from fructose malabsorption, which occurs when the body has difficulty absorbing the natural sugar.
To keep your stomach flat, dial down your dried fruit to nut ratio in trail mixes and opt for fresh over dried fruit in your oatmeal. Beer is particularly likely to irritate the gut because it is a carbonated beverage. It also contains yeast, which feeds on the harmful bacteria in the gut, and fermentable carbohydrates, such as barley and wheat. Many people are sensitive to fermentable carbohydrates, which can cause gas and bloating. As alcohol carries other health risks, it is best to drink water or tea as an alternative.
However, if people want to drink alcoholic beverages, wines and spirits should cause significantly less bloating and gas than beer. Apple and pears are both popular fruits that contain plenty of fiber, vitamins, and antioxidants. They are also known for causing bloating and digestive problems. This is because they contain fructose, which is a fruit sugar that a lot of people find difficult to digest.
Cooked apples and pears can be easier to digest than fresh ones. People can also replace the apples and pears in their diet with other fruits that are less likely to cause bloating, such as:. In most cases, bloating will occur as a result of specific foods or beverages in the diet rather than a severe medical condition.
Foods that cause bloating in one person may not affect another person. Therefore, it is important that people only avoid foods that affect them rather than cutting out every food that may cause bloating. If avoiding certain foods does not help with bloating, it is best to talk to a doctor or dietitian who can address any particular issues. They may also recommend specific supplements, such as probiotics or digestive enzymes, to encourage digestion and decrease the likelihood of bloating.
In the rare instances when the diet is not the cause of bloating, it is possible that a medical condition is responsible. Bloating after eating is a feeling that most people experience occasionally. It can cause swelling and discomfort in the abdomen, as well as…. There are many causes of abdominal bloating, including fluid retention, irritable bowel syndrome, food intolerance, and infection.
For most people…. Bloating is common and can be very uncomfortable. A bloated stomach usually occurs due to trapped gas, so removing this gas is key to reducing the…. The back is a sensitive part of the body, which has many nerves and organs nearby. This means that issues such as digestive conditions can occur at…. Which foods make you bloated? Medically reviewed by Natalie Olsen, R. Beans Carbonated drinks Wheat Rye and barley Onions and garlic Cruciferous vegetables Dairy Non-nutritive sweeteners Alcohol Apples and pears Takeaway Bloating is when the stomach becomes swollen, which can often occur after eating.
Share on Pinterest Beans have a high fiber content and contain sugars that the body can find difficult to break down. Carbonated beverages. Rye and barley. Share on Pinterest Replacing rye and barley with oat-based foods may reduce bloating.
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