Foods That Prevent Bloating and Gas
"I feel like I’m six months pregnant,” my client told me the other day. Bloated most days, she felt uncomfortable wearing certain clothes, especially jeans, anxious in social settings, and overall frustrated.
She felt like she was “eating healthy” but didn’t know what was causing her digestive difficulty.
If you can relate, keep reading!
Did you know that almost one-quarter of otherwise healthy adults experience occasional abdominal bloating? On top of that, as many as three-quarters of them describe their symptoms are moderate to severe.
The good news is that there are specific foods that can cause bloating. And while eliminating them is an important first step, we can take it a step further and incorporate foods into your diet that prevent bloating.
This article provides an overview of the common causes of abdominal gas, as well as a list of the best foods to prevent bloating. Use it to find out which ones are right for your diet and lifestyle.
What Causes Gas and Bloating?
Before getting into the ways to stop bloating, it’s helpful to understand what causes it in the first place. What you eat is important, and something I review with my clients, but you also want to look at how fast you eat your meals. Do you like to take your time and savor your meal or are you more prone to inhaling your lunch on-the-go during a busy workday? Eating too fast is a common culprit, leading you to suck down air when you eat, causing that air to become trapped (aka gas!).
In addition to speed, food sensitivities play a big role in gas and bloating as well. Some foods, like gluten, soy, and peanuts, may trigger a reaction in your body. Your body can’t digest these food properly; your GI tract will be thrown out of wack and likely cause you to experience bloating, constipation, and/or diarrhea.
Limiting or avoiding certain “trigger” foods can go a long way toward stopping gas and bloating from occurring in the first place. In addition to the ones listed above, some of the most common ones include those high in carbohydrates and sugars, such as bread, certain fruits, beans, and dairy products.
Lactose is the sugar you find in dairy foods. Because it’s difficult to digest in general, and especially for certain populations, it may be worth removing dairy products from your diet for a few days to see how you feel.
Gas and bloating also can result from imbalances in bacteria in the stomach and small intestine. Certain bacteria absorb gases produced by other bacteria, meaning that too little "good" bacteria or too much "bad" bacteria can lead to bloating.
Note that, in rare cases, chronic bloating could be a symptom of a more serious medical condition, such as irritable bowel syndrome (or IBS). If your bloating is accompanied by excessive nausea or constipation and/or signs of anemia, bleeding, and unintended weight loss, you should seek medical care immediately.
However, even with a diagnosis, some of these foods (and even some food not listed above) above may exacerbate IBS, general discomfort, and bloating.
Foods That Prevent Bloating
On the flip side, a healthy diet incorporating bloat-preventing foods can help you keep things under control, feeling bloat-free and not like you’re six months pregnant. While some foods may be more effective than others, their effectiveness ultimately depends on you, the individual.
Here are the most effective food options to consider if you want to feel your best and beat the bloat.
Fermented Foods
If you suspect that your bloating may result from a bacterial imbalance, fermented foods are one of the best ways to reinstate it. You may have heard about the benefits of fermented foods - and for a good reason! These nutrition nuggets contain natural strains of "good" bacteria that can help your body’s gut microbiome get back on track.
Common fermented foods include kombucha, sauerkraut (fresh and refrigerated, not canned), kimchi, and kefir. Some types of foods, like yogurt and dairy-free yogurts, also contain healthy bacterial strains that can also aid in healthy digestion.
If you have an aversion to eating fermented foods by themselves, consider adding them to dishes. You can incorporate kefir into smoothies, enjoy kombucha as part of an afternoon refreshment, or make overnight oats with your favorite yogurt of choice. Kimchi also makes an easy addition to stir-fries or other Asian-inspired meals. If you’re sensitive to spice, like me, remember a little goes a long way. The general consensus is that you only need about a tablespoon or two to reap the rewards of most fermented foods.
Food That Feeds Gut Bacteria
Beyond foods that contain good gut bacteria, there are those that can help feed it, called prebiotics. Luckily, most vegetables, fruits, and legumes fall into this category. Fiber from these gut-friendly veggies sustains bacteria, so foods with a higher fiber content are generally better.
A good rule of thumb? Choose fruits and veggies that have a skin vs. a peel, such as berries vs. a banana. Because you find most of the fiber in the skin, it’s an easy way to quickly boost your fiber intake.
Vegetables like celery, spinach, and artichoke are especially good at feeding your good gut bacteria. Adding these cooked or raw to your meals may help boost the balance of your gut microbiome. My personal favorite (yes, from when I was growing up): ants on a log! Using unsalted peanut butter, spread a tablespoon or two onto fresh sliced celery, making little “logs.” Add unsweetened raisins or dried date pieces on top for extra fiber, sweetness, and the “ants.”
Potassium-Rich Foods
Potassium is a nutrient that can help flush out sodium from your body, therefore removing excess sodium and alleviating bloating. (Plus, sodium causes your body to retain water, so I often focus on reducing sodium intake with my clients in an effort to help them feel more hydrated, less bloated, and overall leaner.)
Examples of ways to include potassium-rich foods to your next meal include adding sliced avocado on top of a whole grain English muffin, blending half a frozen banana into your morning plant-based protein smoothie, adding air-frying broccoli florets to a Mediterranean-style bowl topped with diced tomatoes.
Enzyme-Rich Foods
Your body needs certain enzymes for digestion. Foods that are rich in these can aid in the process.
Ginger is at the top of this list. It’s one the world's oldest herbal remedies, known for its anti-inflammatory effects. That is because ginger contains zingibain, which is a gut-healthy digestive enzyme. Ginger helps the body digest food and is particularly adept at breaking down protein. It also has a soothing quality throughout the entire digestive system.
Adding fresh ginger or ginger juice to your meals is a great way to incorporate it into your daily diet. (Pro-tip: Consider incorporating ginger tea into your routine if you have trouble accessing fresh ginger.)
Diuretics
Food-based diuretics are foods that help your body remove sodium and water. This dynamic helps grease the wheels of digestion, in addition to other benefits, like lowering blood pressure.
Asparagus, for instance, is high in the amino acid asparagine. It is highly effective at combating water retention. Asparagus also contains prebiotic fiber, which can aid in gut health and digestion as well.
Cucumbers are another good option. They contain a lot of water, which can aid the cells in your gastrointestinal tract, making you feel less bloated. More importantly, they contain silicon and sulfur, which are mild diuretics.
Finally, one of the best natural diuretics is fennel. In addition to fiber, the vegetable contains high levels of anethole, estragole, and fenchone, which are all anti-inflammatory agents. They can help intestinal muscles relax, naturally alleviating bloating and gas.
Many grocery stores have fresh fennel. It is fantastic grilled, roasted, or braised. You can also find fennel seed tea, which may provide similar gut health benefits.
Learn More About Foods That Prevent Bloating
Now that you know some of the best foods that prevent bloating, you can find ways to incorporate them into your diet. With a little planning and effort, you can reduce gas and eliminate bloating.
If you’re looking for more personalized support throughout your own journey, I’d love to help! I am a personal, plant-based dietician with a passion for finding new healthy ways. I help women improve their diets and, more importantly, their relationship with food. Reach out today to learn more about ways that I can specifically help you!
