Your quest to reduce bloating can feel like the search for the holy grail—complex, treacherous, and with many unknowns along the way. News alert, it doesn’t have to be. There are ways to banish belly bloat for good!
Bloating is a common complaint among those with gastrointestinal disorders. It’s normal to find yourself feeling bloated after some meals. However, chronic and painful bloating is not normal. It may be prudent to take into consideration what kinds of foods you eat regularly and how to change your diet for the better.
Generally, a whole-food anti-inflammatory diet will help you reduce bloating. In this article, I’ll share a few more specifics about the causes of bloating and the ten best foods to reduce bloating.
What Causes Bloating?
First, what is bloating? It’s the protrusion of the abdomen. If you’ve ever felt like your stomach was full and bigger than usual that’s bloating. It’s not due to excessive belly fat, instead, it’s often caused by eating a large meal, excessive gas, air, or fluid retention.
Bloating is also a symptom of gluten intolerance, lactose intolerance, or fluid build-up due to your menstrual cycle.
In many cases, your lifestyle and diet contribute to bloating. For example, eating too many carbs and salty foods can cause fluid retention. Drinking or eating too fast, drinking through a straw, chewing gum, and drinking carbonated beverages can cause excessive air intake and thus bloating.
Still, gasses are the most common cause of bloating.
One way you can reduce bloating through dietary changes is by eating more fiber-rich foods. Fiber helps food pass through your digestive tract at the proper pace. Staying hydrated also helps your digestive tract maintain the proper pace.
Causes of Excess Gas
When thinking about reducing bloating we need to look at what the root cause is. Excess gas is often the culprit. But, there are a few different causes of excess gas.
You see, it’s normal to produce between one to four pints of gas per day. Gas forms in your large intestine when bacteria ferment carbohydrates that aren’t digested in the small intestines. Bacteria in your gut microbiome also consume some of that gas. However, gut infections, autoimmune diseases, and the foods you eat can cause excess gas in your body.
Small Intestine Bacterial Overgrowth
This occurs when bacteria normally found in the large intestine begin to overgrow and colonize the small intestine. They feed off and ferment undigested carbs in your small intestine causing a buildup of hydrogen and methane gas. Bloating is a common side effect. If you have SIBO you must restore your gut balance before you can reduce bloating.
Irritable Bowel Syndrome (IBS)
This is a term used for digestive issues that have no other diagnosable cause. There are a couple of underlying issues that may be causing your symptoms of IBS such as leaky gut, Candida overgrowth, parasites, or food intolerances. A Low-FODMAP diet may be the key to helping you overcome IBS and reduce bloating.
Celiac Disease
This is an autoimmune disease that causes a multitude of symptoms. When you have Celiac disease any gluten you eat damages your gut causing nutrient deficiencies and sometimes serious illness. It also often causes bloating due to the inflammation it creates in the digestive tracts. Avoid gluten to reduce bloating if you have Celiac disease.
Food
Certain foods can trigger excessive gas and bloat. Food intolerances and sensitivities are often the cause, although some foods like cruciferous vegetables contain a sugar called raffinose that can cause gas buildup. Dairy and certain sweeteners as well as gluten are other common culprits.
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How Can Food Relieve Bloating?
In order to reduce bloating you have to heal any imbalances in your gut microbiome first. Work with a certified functional medicine practitioner to get to the root cause of your digestive disorders. Then, you can look at dietary changes that will reduce bloating.
One way you can reduce bloating through dietary changes is by eating more fiber-rich foods. Fiber helps food pass through your digestive tract at the proper pace. Staying hydrated also helps your digestive tract maintain the proper pace.
Moreover, certain foods can keep your gut healthy and digestion running smoothly. Each food brings something new to the table and provides essential nutrients your body needs.
That being said, here are the ten best foods to reduce bloating:
Cucumbers
Cucumbers are 96% water. Eating cucumbers will help your body stay hydrated and help food pass through the digestive tract and avoid any issues caused by dehydration. Cucumbers also contain quercetin which has strong anti-inflammatory properties.
Yogurt
Yogurt contains good bacteria called probiotics. Eating yogurt brings these probiotics into your body and supports digestion. It also helps your body maintain healthy gut flora. Opt for the plain varieties because added sugar may contribute to bloating.
Asparagus
Asparagus has diuretic properties. This means that it helps your body flush out salt and water (A.K.A. you go pee more often). This may help reduce bloating.
Bananas
Bananas help reduce bloating and discourage water retention because of their high potassium content. Potassium is a mineral and electrolyte that is important for regulating sodium levels. Potassium-rich foods help decrease water retention and thus bloating.
In order to reduce bloating you have to heal any imbalances in your gut microbiome first.
Pineapple
Pineapples contain a natural enzyme called bromelain that aids digestion. It helps break down proteins in food moving through your system which improves your ability to process that food.
Oatmeal
Oatmeal is a great breakfast option that contains constipation-fighting fiber. If you start your morning with oatmeal you may have a bowel movement earlier in the day which will help reduce bloating later.
Quinoa
Quinoa is a whole grain that has a high fiber content. In fact, it contains almost double the fiber of most other grains. Add it as a side at dinner to help keep your digestive system moving and reduce bloating before bed.
Berries
Blueberries, blackberries, raspberries, and strawberries all offer high levels of fiber. Each is relatively high in water content, too, which helps with hydration.
Celery
Celery is another food with high water content, it’s made up of about 95% water. It also offers a healthy dose of fiber. Fun fact, celery contains sugar alcohol known as mannitol which softens stool and provides a laxative effect.
Ginger
Ginger is a great choice to help reduce bloating and support digestion. This spice relaxes your intestines while also breaking down proteins with an enzyme called zingibain.
Work with a Holistic Health Coach
Consider working closely with your healthcare practitioner or a health coach before implementing any type of dietary change. They will be able to give you the direction and encouragement you need to achieve success. If you’re interested in learning more about how a health coach can tackle your gastrointestinal disorders reach out here!
