What causes intestinal gas. How can you reduce gas through diet changes. Which foods are more likely to produce gas. What are effective strategies for controlling intestinal discomfort. How do digestive enzymes help with gas reduction.

Understanding the Sources of Intestinal Gas

Intestinal gas is a natural byproduct of the digestive process, originating from two primary sources: swallowed air and the breakdown of certain foods by bacteria in the large intestine. While everyone produces and passes gas, the amount can vary significantly between individuals, with a wide range considered “normal”.

Swallowed Air: A Common Culprit

Aerophagia, or the swallowing of air, is a frequent cause of gas in the stomach. While small amounts of air are inevitably swallowed during eating and drinking, certain habits can increase air intake:

• Eating or drinking rapidly
• Talking while eating
• Chewing gum
• Smoking
• Wearing loose dentures

Most swallowed air is expelled through burping or belching. The remaining gas moves into the small intestine, where it’s partially absorbed. A small amount continues to the large intestine for release through the rectum.

Bacterial Breakdown: The Second Source

Gases are also produced when naturally occurring bacteria in the large intestine (colon) digest certain food materials. These bacteria are responsible for breaking down complex carbohydrates and cellulose that aren’t fully digested in the upper gastrointestinal tract. The quantity and mixture of gases produced depend on the individual’s unique bacterial composition, which is established from birth.

Identifying Gas-Producing Foods

Understanding which foods are more likely to cause gas can help individuals manage their symptoms more effectively. It’s important to note that gas-producing foods can vary from person to person.

High Gas-Producing Foods

Foods that are more likely to cause gas include:

• Beans (pre-soaking can help reduce their gas-producing potential)
• Vegetables: artichokes, asparagus, broccoli, cabbage, Brussels sprouts, cauliflower, cucumbers, green peppers, onions, radishes, celery, carrots
• Fruits: apples, peaches, raisins, bananas, apricots, prune juice, pears
• Whole grains and bran
• Carbonated drinks
• Milk and milk products
• Packaged foods prepared with lactose
• Foods containing sorbitol
• Certain beverages like wine and dark beer

Low Gas-Producing Foods

Foods that are less likely to cause gas include:

• Meat, poultry, fish
• Eggs
• Certain vegetables: lettuce, tomatoes, zucchini, okra
• Certain fruits: cantaloupe, grapes, berries, cherries, avocado, olives
• Gluten-free bread, rice bread, rice

Effective Strategies for Controlling Intestinal Gas

Managing intestinal gas involves a combination of dietary changes, lifestyle adjustments, and sometimes medication. Here are some effective strategies:

Dietary Modifications

Gradually introduce high-fiber foods to your diet to allow your digestive system to adapt. Keep a food diary to identify specific triggers. Consider eliminating foods that consistently cause discomfort for a week to observe any changes in your symptoms.

Eating Habits

Eat slowly and chew food thoroughly to reduce the amount of air swallowed. Avoid talking while eating and using straws, which can increase air intake.

Lifestyle Changes

Regular exercise can help stimulate digestion and promote regular bowel movements, potentially reducing gas buildup. Stress management techniques like meditation or yoga may also help, as stress can affect digestive function.

Over-the-Counter Remedies

Digestive enzymes, such as lactase supplements for those with lactose intolerance, can help break down specific carbohydrates and reduce gas production. Activated charcoal tablets may help absorb excess gas in the digestive tract.

The Role of Digestive Enzymes in Gas Reduction

Digestive enzymes play a crucial role in breaking down food components, potentially reducing gas formation. These enzymes can be particularly helpful for individuals who have difficulty digesting certain carbohydrates.

Types of Digestive Enzymes

• Lactase: Helps digest lactose in dairy products
• Alpha-galactosidase: Aids in digesting complex carbohydrates found in beans and other gas-producing vegetables
• Lipase: Assists in breaking down fats
• Proteases: Help digest proteins

By supplementing with specific enzymes, individuals may be able to consume foods that normally cause gas without experiencing discomfort. However, it’s important to consult with a healthcare provider before starting any enzyme supplementation regimen.

Recognizing When Gas Might Indicate a More Serious Condition

While intestinal gas is typically harmless, in some cases, it may be a symptom of an underlying digestive disorder. It’s important to be aware of signs that might indicate a more serious condition.

Warning Signs

Seek medical attention if you experience:

• Persistent or severe abdominal pain
• Changes in bowel habits
• Unexplained weight loss
• Blood in stool
• Chronic diarrhea or constipation

These symptoms could be indicative of conditions such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease, or other gastrointestinal disorders.

The Impact of Gut Microbiome on Gas Production

The gut microbiome, consisting of trillions of bacteria residing in the digestive tract, plays a significant role in gas production. The composition of this microbiome can influence how efficiently food is digested and the amount of gas produced during the process.

Factors Influencing Gut Microbiome

• Diet: A diverse, fiber-rich diet promotes a healthy and diverse gut microbiome
• Antibiotics: Can disrupt the balance of gut bacteria
• Stress: May negatively impact gut microbiome composition
• Age: The gut microbiome changes throughout life
• Environmental factors: Exposure to various environments can influence microbial diversity

Maintaining a healthy gut microbiome through a balanced diet, regular exercise, and stress management can potentially help reduce excessive gas production.

Innovative Approaches to Gas Management

As research in digestive health advances, new approaches to managing intestinal gas are emerging. These innovative strategies offer promising alternatives for those struggling with chronic gas-related discomfort.

Targeted Probiotics

Specific probiotic strains have shown potential in reducing gas production. For example, certain Lactobacillus and Bifidobacterium strains may help alleviate symptoms in individuals with irritable bowel syndrome.

Gut-Brain Axis Therapies

Emerging research on the gut-brain axis suggests that cognitive behavioral therapy and hypnotherapy may help manage gas-related symptoms, particularly in conditions like IBS where stress plays a significant role.

Personalized Nutrition

Advances in microbiome testing and nutrigenomics are paving the way for personalized dietary recommendations based on an individual’s unique gut bacteria composition and genetic profile.

Low FODMAP Diet

The Low FODMAP diet, which involves eliminating and then gradually reintroducing certain fermentable carbohydrates, has shown promise in managing gas and other digestive symptoms, particularly in individuals with IBS.

By incorporating these innovative approaches alongside traditional gas management strategies, individuals may find more effective ways to control intestinal gas and improve their overall digestive health.

The Psychological Impact of Excessive Gas

While often overlooked, the psychological impact of excessive gas can be significant. Many individuals experience embarrassment, anxiety, and social discomfort due to gas-related symptoms, which can affect their quality of life and mental well-being.

Coping Strategies

• Education: Understanding that gas is a normal bodily function can help reduce anxiety
• Open communication: Discussing concerns with trusted friends, family, or a therapist can provide emotional support
• Stress management techniques: Practicing relaxation methods like deep breathing or meditation can help manage anxiety related to gas symptoms
• Cognitive Behavioral Therapy (CBT): Can be effective in managing negative thoughts and behaviors associated with gas-related anxiety

Addressing the psychological aspects of excessive gas is crucial for comprehensive management and overall well-being. Healthcare providers should consider both the physical and emotional impacts when developing treatment plans for patients with chronic gas-related issues.

By understanding the various aspects of intestinal gas – from its causes and dietary influences to management strategies and psychological impacts – individuals can take a more informed and holistic approach to controlling their symptoms. Remember, what works for one person may not work for another, so it’s important to work with healthcare providers to develop a personalized plan that addresses your specific needs and concerns.

Controlling Intestinal Gas – IFFGD

Everybody produces gas, and everybody needs to pass gas. The amount depends on the individual, and there is a wide range of “normal.” Passing gas is normal; nevertheless, it can be embarrassing or cause discomfort. A better understanding of what causes intestinal gas can help most people reduce symptoms and find some relief.

Gas in the digestive tract (the esophagus, stomach, small intestine, and large intestine) comes from two sources:

• swallowed air and
• the normal breakdown of certain undigested foods by harmless bacteria that are naturally present in the large intestine.

Swallowed Air – Air swallowing (aerophagia) is a common cause of gas in the stomach. Everyone swallows small amounts of air when eating and drinking. However, eating or drinking rapidly, talking while eating, chewing gum, smoking, or wearing loose dentures can cause some people to take in more air.

Burping, or belching, is the way most swallowed air leaves the stomach. The remaining gas moves into the small intestine where it is partially absorbed. A small amount travels into the large intestine for release through the rectum. (The stomach also releases carbon dioxide when stomach acid and bicarbonate mix, but most of this gas is absorbed into the bloodstream and does not enter the large intestine.)

Bacteria – Gases are produced as a by-product when certain food materials are digested by naturally occurring bacteria in the large intestine, or colon. These bacteria are responsible for digesting materials like complex carbohydrates (sugar, starches, and fiber found in many foods) and cellulose, which are not normally digested in the upper gastrointestinal tract.

The quantity and mixture of gases depend on the types of bacteria in the colon; everyone has a unique assortment of bacteria from the time of birth. These gases include hydrogen, carbon dioxide, and, in some people methane. Trace gases, such as hydrogen sulfide, are responsible for the odor. Foods that produce gas in one person may not cause gas in another.

Tips on Controlling Intestinal Gas

Everyone has gas in the digestive tract, but people often believe normal passage of gas to be excessive. Gas comes from two main sources: swallowed air and normal breakdown of certain foods by harmless bacteria naturally present in the large intestine.

1. Swallowed air can be affected by a number of contributing factors. Dentures that do not fit well can cause people to swallow more saliva which carries air bubbles; postnasal drip tends to make people swallow more often, carrying more air to the stomach; smoking a cigar or pipe may increase the amount of saliva produced and swallowed; eating too fast increases the amount of air swallowed; gum chewing and sucking on hard candies also increases the amount of air swallowed.
2. Many foods with carbohydrates can cause gas. Fats and proteins cause little gas.
3. Foods more likely to cause gas include:
   • Beans (Presoaking reduces the gas-producing potential of beans if you discard the soaking water and cook using fresh water)
   • Vegetables such as artichokes, asparagus, broccoli, cabbage, Brussels sprouts, cauliflower, cucumbers, green peppers, onions, radishes, celery, carrots
   • Fruits such as apples, peaches, raisins, bananas, apricots, prune juice, pears
   • Whole grains and bran (Adding them slowly to your diet can help reduce gas forming potential)
   • Carbonated drinks (Allowing carbonated drinks, which contain a great deal of gas, to stand open for several hours allows the carbonation/gas to escape)
   • Milk and milk products, such as cheese and ice cream
   • Packaged foods prepared with lactose, such as bread, cereal, and salad dressing
   • Foods containing sorbitol, such as dietetic foods and sugarfree candies and gums
   • Beverages such as wine and dark beer
4. Odor forming foods may include: alcohol, asparagus, beans, cabbage, chicken, coffee, cucumbers, dairy products, eggs, fish, garlic, nuts, onions, prunes, radishes, and highly seasoned foods.
5. Foods less likely to cause gas include:
   • Meat, poultry, fish
   • Eggs
   • Vegetables such as lettuce, tomatoes, zucchini, okra,
   • Fruits such as cantaloupe, grapes, berries, cherries, avocado, olives
   • Carbohydrates such as gluten-free bread, rice bread, rice
6. The most common symptoms of gas are belching, flatulence, bloating, and abdominal pain. However, an intestinal disorder, such as irritable bowel syndrome, rather than too much gas often cause some of these symptoms.
7. The most common ways to reduce the discomfort of gas are changing diet, taking nonprescription or prescription medicines, and reducing the amount of air swallowed.
8. Digestive enzymes, such as lactase supplements, actually help digest carbohydrates and may allow people to eat foods that normally cause gas.
9. How we respond to dietary components varies from person to person. For one week try eliminating foods or beverages in your diet that you suspect most likely are causing you gas or odor problems. Then gradually reintroduce them one at a time to help identify the offenders.

Adapted from IFFGD Publication #155 compiled by William F. Norton, Publications Editor, International Foundation for Functional Gastrointestinal Disorders, Milwaukee, WI.

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25 Foods That Help With Bloating And Gas, Per Nutritionists

Bloating happens to the best of us, and it’s usually nothing to worry about.

But it can make you feel super uncomfortable, and chances are you want to get rid of that feeling ASAP. While you can reach for an over-the-counter aid for relief, you’ll likely want to try foods that help with bloating first.

Pinpointing the types of food you should and shouldn’t eat can help you better predict the possibility you’ll be dealing with gas bloat after a big meal. Dairy, beans, cruciferous veggies like broccoli or cauliflower, or greasy foods can increase those odds for many people. “We’re all very different, and some foods that might trigger gas for one person don’t for another,” notes Jessica Cording, RD, the author of The Little Book of Game Changers.

Another type of bloat, water bloat, often flares up due to hormonal changes during your menstrual cycle, dehydration, or excess sodium intake. “Most Americans over-consume salt but under-consume potassium, which is a mineral found in fruits and veggies that helps counterbalance sodium,” says Samantha Cassetty, RD, an advisor to Performance Kitchen.

Eating a lot of packaged sauces and meals, salty snacks, takeout meals or fast food typically leads to consuming too much sodium. Jaclyn London, RD, suggests eating foods that provide potassium, magnesium and calcium. “Make sure you’re staying hydrated and consuming these key minerals (electrolytes) that also serve to counterbalance the effects of sodium in your body. “

Water is pretty important for de-bloating, says Torey Armul, RD, a national media spokesperson for the Academy of Nutrition and Dietetics—especially when your diet is full of high-fiber foods. “When you eat fiber, you need to drink enough water to digest and move it efficiently through your GI tract,” she says.

Just note that in the short term, water can make you feel more bloated. Also, it’s smart to steer clear of fizzy water or seltzer, which can introduce extra gas into your digestive tract (not ideal).

Bloating typically goes away on its own, but you can speed up the process by snacking on these 25 foods that reduce bloat, according to nutritionists and backed by research.

Meet the experts: Jaclyn London, MS, RD, CDN, is a CPG consultant, podcast host and author of Dressing on the Side (and Other Diet Myths Debunked). Jessica Cording, RD, is a nutritionist and the author of The Little Book of Game Changers. Samantha Cassetty, RD, is an NYC-based nutritionist and the co-author of Sugar Shock. Torey Armul, RD, is a nutritionist and national media spokesperson for the Academy of Nutrition and Dietetics.

1. Yogurt

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Yogurt is packed with probiotics—good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation. “Probiotics are an important piece in the big picture of gut health, especially when you’ve got bloating and gas,” says Cording. Probiotics can reduce bloating and abdominal swelling in those with irritable bowel syndrome (IBS), studies show.

Opt for Greek yogurt to bump up the protein to 20 grams while lowering the carb count, and consider topping your bowl with some fresh fruit like grapefruit slices or blueberries for a fun sweet treat. Can’t digest yogurt because of the lactose? Try kefir, suggests Cording. “It’s 99 percent lactose-free and has a greater variety of probiotic bacteria,” she says.

Per 7 oz. serving of Greek yogurt: 146 calories, 4 g fat (2.5 g sat fat), 68 mg sodium, 8 g carbohydrates, 7 g of sugar, 0 g fiber, 20 g protein

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2. Ginger

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One of the oldest herbal medicines around, ginger’s anti-inflammatory properties work wonders on bloat and gas.

“Ginger contains a digestive enzyme called zingibain, which helps the body break down protein,” says Tara Coleman, a clinical nutritionist in San Diego. Ginger has a a soothing quality on the digestive system by decreasing pressure on the lower esophagus to reduce cramping and bloating, research shows.

“It also has a nice relaxing effect on your intestines, reducing inflammation in your colon, which helps the food you eat pass through your system more easily, and in turn, reduce the bloat and gas you experience,” says Kristin Kirkpatrick, RD, a wellness manager at the Cleveland Clinic Wellness Institute. Enjoy it in a warm cup of homemade tea to sip on it before, during, or after a meal.

Per 1 tsp fresh ginger: 2 calories, 0.01 g fat (0 g sat fat), 0 mg sodium, 0.4 g carbohydrates, 0.03 g of sugar, 0 g fiber, 0.04 g protein

3. Fennel

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Fennel is a natural diuretic that can also help banish intestinal gas (a.k.a. it works on both types of bloating).

“The compounds anethole, fenchone, and estragole in fennel seeds have antispasmodic and anti-inflammatory properties that relax intestinal muscle and allow trapped gas to dissipate,” says Coleman. Fennel can also reduce bloating and gas production by improving digestion, studies show.

While you can add the seeds to a cup of tea, Cording says you can also add a cup of sliced fennel bulb into your salad to add a little extra fiber to help you fill up and feel satisfied for longer.

Per 1 cup sliced fennel bulb: 27 calories, 0.2 g fat (0 g sat fat), 45 mg sodium, 6 g carbohydrates, 3 g of sugar, 3 g fiber, 1 g protein

4. Bananas

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Potassium is the main reason this low-maintenance food helps with bloat.

“Part of what causes your body to retain water is you’ve eaten too much sodium,” says Cording. “Potassium-rich foods help flush out sodium and water.” This helps balance body fluid and get rid of excess water in the body to squash your bloat, research shows.

While eating one banana won’t magically cure bloat, eating potassium-rich foods like bananas throughout the day will help reduce bloat, she adds.

Per medium banana: 105 calories, 0.4 g fat (0 g sat fat), 1 mg sodium, 27 g carbohydrates, 14 g of sugar, 3 g fiber, 1 g protein

5.

Lemons

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Yep, the old lemon water trick actually works. Lemon juice is very similar in acidity to the stomach’s digestive juices (yum!) says Coleman, so it can help relieve bloating and other symptoms of indigestion.

By drinking lemon juice on the reg, you’re doubling down on hydration plus getting acids to help your GI tract move things along faster since a 2022 study published in the European Journal of Nutrition found the citric acid in lemon boosts the digestive fluid in your stomach to break down food.

Per ounce of lemon juice: 7 calories, 0.1 g fat (0 g sat fat), 1 mg sodium, 2 g carbohydrates, 1 g of sugar, 0.1 g fiber, 0.1 g protein

6. Avocado

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If you’re on a low-carb diet, like keto, avocados are an excellent source of bloat-reducing potassium and antioxidants for just six grams of carbs—a quarter of what you’d get in a banana. Research also suggests that avocados can improve your gut health and combat bloat by breaking down fiber and reducing bile acids (digestive fluids produced by the liver).

Per 1/3 fruit: 106 calories, 10 g fat (1 g sat fat), 5 mg sodium, 6 g carbohydrates, 0.4 g of sugar, 4 g fiber, 1 g protein

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7. Cucumber

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“Cucumber contains lots of water to help keep you hydrated,” says Cording, which is great for helping to clear out excess water from your cells and gas from your GI tract.

What’s more, cucumbers contain sulfur and silicon, which act as a mild natural diuretic that makes you pee. They’re also a good way to get your GI tract moving minus the gassy factor of cruciferous veggies.

Per 1/2 cup slices: 8 calories, 0. 06 g fat (0 g sat fat), 1 mg sodium, 2 g carbohydrates, 1 g of sugar, 0.3 g fiber, 0.3 g protein

8. Asparagus

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The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention.

“Asparagus also contains prebiotic fiber, which are good to nourish the probiotics in your gut and keep your digestive tract running,” says Cording. Research also suggests that asparagus contains prebiotic fiber, which feeds the good bacteria in your gut and can promote healthy digestion.

Per 1 cup serving (raw): 27 calories, 0.3 g fat (0 g sat fat), 0 mg sodium, 5 g carbohydrates, 3 g of sugar, 3 g fiber, 3 g protein

9. Kiwi

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These powerful little fruits contain another enzyme, actinidin, that helps speed up digestion, says Cording. Just two kiwis are also an excellent source of bloat-beating potassium and fiber—all for just 90 calories. Studies show they can induce normal bowel movements to minimize bloating and stomach pain caused by constipation.

Per 2 whole kiwis: 90 calories, 1 g fat (0 g sat fat), 0 mg sodium, 22 g carbohydrates, 13 g of sugar, 4 g fiber, 2 g protein

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10. Papaya

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The papain in papayas is yet another enzyme that helps break down the foods you eat and fight inflammation. The creamy fruit is also loaded with water and fiber, which help promote digestion and regularity to minimize bloat.

“You can buy papain in supplement form. It’s very effective for soothing the digestive process, especially during the menstrual cycle,” says Cording.

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You’ll also get fiber along with a healthy dose of the anti-inflammatory vitamin A. Just keep a serving to one cup, adds Cording, since the high amount of fructose can sometimes be rough on your GI system.

Per 1 cup pieces: 62 calories, 0.4 g fat (0.1 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g of sugar, 3 g fiber, 0.7 g protein

11. White Beans

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While other beans can lead to mega-bloat, white beans (a.k.a. navy beans) are actually “high in potassium, which helps balance out sodium levels in our body,” says Keri Gans, RD, author of The Small Change Diet. Research shows white beans contain loads of fiber, which improves digestion and promotes regular bowel movements to limit bloat due to constipation.

White beans are a great addition to salads or soups, along with kale, carrots, and other vitamin-rich veggies. Or, you can use them as an alternative to chickpeas in hummus for an equally protein-packed spread.

Per cup, cooked: 100 calories, 1.5 g fat (0 g sat fat), 110 mg sodium, 25 g carbohydrates, 2 g of sugar, 12 g fiber, 8 g protein

12. Pineapple

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Another water-dense fruit, pineapple contains a digestive enzyme called bromelain, says Gans.

“Mostly reported anecdotally, bromelain is thought to assist in digestion, by breaking down proteins in the stomach that may otherwise cause bloating,” she explains. Throw pineapple in your morning smoothie, or top a piece of toast with a spread of cottage cheese and a few slices of pineapple.

Per half cup: 80 calories, 0 g fat (0 g sat fat), mg sodium, 0 g carbohydrates, 16 g of sugar, 1 g fiber, 0 g protein

13. Beets

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Beets are another potassium-rich food, which can help counteract sodium in your body, and therefore bloat. In fact, “One cup of beets has more potassium, fiber, and protein than a medium banana,” says Armul.

Roast beets before adding to your salad for some extra crunch or slice them into sticks and bake them to make beet “fries.”

Per cup, cooked: 37 calories, 0 g fat (0 g sat fat), 32 mg sodium, 12 g carbohydrates, 6 g of sugar, 2 g fiber, 1 g protein

14. Celery Root

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Celery root is a powerhouse for fighting water retention and bloat, because it contains a compound that acts like a diuretic.

“It makes you urinate, so it can help with any water bloat you’re feeling,” says New York City-based dietitian Brigitte Zeitlin, RD.

Cut celery root into cubes and sauté with thyme and onion, purée it into soup, or roast it in the oven as “steaks.”

Per 1 cup diced: 19 calories, 0. 2 g fat (0.1 g sat fat), 96 mg sodium, 4 g carbohydrates, 2 g of sugar, 2 g fiber, 0.8 g protein

15. Tomatoes

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When it comes to water bloat, consuming more water (which tomatoes contain lots of) is key. “It might sound counter-intuitive, but fluid pushes out fluid,” says Zeitlin.

Because heat evaporates tomatoes’ water and breaks down their fiber (which is key to keeping your digestion moving), it’s best to eat ’em raw. Chop them up into a salsa, toss into a salad or add slices to a sandwich.

Per 1 cup chopped or sliced: 34 calories, 0.4 g fat (0.1 g sat fat), 9 mg sodium, 7 g carbohydrates, 5 g of sugar, 2 g fiber, 2 g protein

16. Artichokes

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When foods linger in your gut, they ferment, resulting in gas. Adding fibrous foods, like artichokes, to your diet prevents this by pushing foods along. Studies also find that artichoke promotes the good bacteria in your gut, which can keep you regular and relieve bloating caused by indigestion.

“They’re way more versatile than they get credit for,” says Zeitlin. Add artichoke hearts to salads, pasta, or toast—or simply grill them whole and dip them in yogurt-dill sauce. Just watch the sodium count on canned versions.

Per ½ cup artichoke hearts, cooked in water: 45 calories, 0.3 g fat (0.1 g sat fat), 50 mg sodium, 10 g carbohydrates, 0.8 g of sugar, 5 g fiber, 2 g protein

17. Lentils

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Don’t beans make you bloated? Well, it depends. Legumes do make some people feel gassy.

That said, though, lentils are “a phenomenal source of fiber, and a little bit goes a long way,” says Zeitlin. If you handle legumes well, the fiber in lentils help you push anything lagging in your GI tract right on through.

Zeitlin recommends sautéeing lentils to make them easier to digest. (Don’t worry, you won’t break down all their fiber.)

Per 1/2 cup cooked in water: 110 calories, 0.4 g fat (0.1 g sat fat), 188 mg sodium, 19 g carbohydrates, 2 g of sugar, 8 g fiber, 9 g protein

18. Oatmeal

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All whole grains contain bloat-beating fiber, but oatmeal might take the cake.

“Having it first thing in the morning will help you move your bowels sooner, so you’ll feel better all day,” says Zeitlin. Top your oatmeal with chopped walnuts and berries for additional fiber, antioxidants, and protein.

Per 1 cup cooked with water: 147 calories, 1 g fat (0. 2 g sat fat), 173 mg sodium, 32 g carbohydrates, 1 g of sugar, 5 g fiber, 6 g protein

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19. Spinach

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High in immune-boosting and inflammation-fighting antioxidants, spinach has truly earned its reputation as a superfood, says Zeitlin.

You’ll get the most fiber by eating spinach raw, but cooking it makes upping your intake easier. Toss a handful of baby spinach into still-hot stir fries or pastas so it wilts just slightly.

Per 1 cup raw: 7 calories, 0.1 g fat (0 g sat fat), 24 mg sodium, 1 g carbohydrates, 0.1 g of sugar, 0.7 g fiber, 0.9 g protein

20. Blueberries

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These little antioxidant-packed fruits are high in water and fiber to keep your digestive system grooving, says Atlanta-based dietitian Marisa Moore, RD.

Frozen berries have just as many nutrients as fresh ones, so toss either into whole-grain pancakes or layer on top of a parfait with plain low-fat Greek yogurt.

Per 1 cup raw: 80 calories, 1 g fat (0 g sat fat), 0 mg sodium, 17 g carbohydrates, 12 g of sugar, 4 g fiber, 1 g protein

21. Watermelon

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Made up of more than 90 percent water, watermelon is a tasty way to get more bloat-fighting liquids into your diet. Watermelon also has loads of phytochemicals like vitamin C and beta-carotene, which research has found to prevent chronic disease and calm bloat triggered by inflammation.

This naturally sweet fruit is also a source of lycopene, an antioxidant carotenoid associated with heart health. Snack on a handful of watermelon cubes when hunger strikes.

Per 1 cup raw cubes: 46 calories, 0.2 g fat (0 g sat fat), 2 mg sodium, 12 g carbohydrates, 9 g of sugar, 0.6 g fiber, 0.9 g protein

22. Sweet Potato

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Yet another potassium-rich food that fights sodium-induced water retention: sweet potatoes. These healthy carbs are also packed with bloat-fighting fiber. Plus they contain the antioxidant beta carotene, which supports vision and organ health.

Bake sweet potato and top with a dollop of Greek yogurt, add roasted cubes to salads or grain bowls, or purée it into root veggie soup. (Just keep the skin on, since it contains lots of fiber.)

Per 1 medium skin-on potato: 130 calories, 0.2 g fat (0 g sat fat), 524 mg sodium, 30 g carbohydrates, 9 g of sugar, 4 g fiber, 3 g protein

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23. Mint

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It’s no wonder mint tea is an after-dinner staple in many cultures: The herb may help improve digestion.

“Most research is on peppermint oil taken as a supplement or capsule, but mint leaves are traditionally used for digestion benefits at the end of a meal,” says Moore.

Brew yourself a mug of mint tea or try mixing up an Iced Lemongrass Mint Tea Mocktail the next time you’re dealing with bloating or indigestion.

Per 2 tbsp fresh peppermint: 2 calories, 0g fat (0 g sat fat), 1 mg sodium, 0.5 g carbohydrates, 0 g of sugar, 0.2 g fiber, 0.1 g protein

24. Oranges

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An excellent source of potassium, filled with water, and packing a healthy serving of fiber to boot, oranges are an anti-bloat triple-whammy, Moore says.

Opt for the whole fruit instead of OJ to ensure you don’t miss out on the fiber or overdo it on the sugar.

Per 1 medium fruit: 65 calories, 0.3 g fat (0 g sat fat), 0 mg sodium, 16 g carbohydrates, 13 g of sugar, 4 g fiber, 1 g protein

25. Grapefruit

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Grapefruits are packed with water (and are also a good source of fiber) to keep your GI tract moving along, says Moore.

Use grapefruit segments to add brightness to salads and smoothie bowls, or serve some alongside chicken or shrimp for a hit of tartness.

Per 1 small grapefruit: 64 calories, 0.2 g fat (0 g sat fat), 0 mg sodium, 16 g carbohydrates, 14 g of sugar, 2 g fiber, 1 g protein

What foods should you avoid to limit bloat?

Eating the right foods is a great way to keep bloat at bay, but it’s not the only thing that can help.

Eat slowly

For starters, how you eat is just as important as what you eat. “When you eat quickly, you swallow more air, which contributes to bloating,” explains Cassetty. Make an effort to eat slowly and chew foods more thoroughly. Remember: It’s a marathon, not a race.

Limit FODMAPS

It’s also important to limit your intake of carbohydrates known as FODMAPS, which aren’t well digested and get fermented, thereby producing excess gas and bloating. Examples of high-FODMAP foods are dried fruit, cauliflower, kale, and milk. “People with IBS are especially vulnerable to bloating when they consume these foods, but some of these carbohydrates can cause bloating even in people who don’t have IBS,” Cassetty says.

Limit processed foods

“If you’re feeling bloated, I’d recommend avoiding synthetic forms of fiber found in many types of packaged/processed foods,” London advises.

She also suggests avoiding sugar alcohols (often found in sugar-free candies and gum), since they are hard for most people to digest—as well as inulin and chicory root. “These can be major gas and bloating triggers when consumed in their synthetic form, and they’re found in many different types of popular convenience foods these days!”

Instead, focus on whole and minimally processed foods and incorporating more fruits or veggies into your meals.

Keep the fizzy stuff to a minimum

Lastly, you may want to kiss some of your favorite sodas and carbonated drinks goodbye. “When you drink carbonated drinks, like soda or seltzer, the bubbles can get trapped in your digestive system and make you feel bloated,” Cassetty says. So if you’re feeling particularly bloated, it’s best to skip it.

P.S. If you’re experiencing severe bloating, it’s a good idea to check in with your primary care physician. Some conditions that cause bloating require medical treatment, so it’s crucial that you get properly diagnosed before experimenting with any serious food restriction or elimination diets.

Colleen de Bellefonds

Colleen de Bellefonds is an American freelance journalist living in Paris, France, with her husband and dog, Mochi. She loves running, yoga, and wine, and is very particular about her baguettes. 

Gabby Shacknai

Gabby Shacknai is a New York-based journalist and editor who produces high-quality content for a wide variety of outlets and brands across various industries.

Andi Breitowich

Andi Breitowich is a Chicago-based writer and graduate student at Northwestern Medill. She’s a mass consumer of social media and cares about women’s rights, holistic wellness, and non-stigmatizing reproductive care. As a former collegiate pole vaulter, she has a love for all things fitness and is currently obsessed with Peloton Tread workouts and hot yoga.  

10 foods that will help you reduce bloating

Komsomolskaya Pravda

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Lose extra pounds at the same time

Almost a third of the adult population suffers from flatulencePhoto : GLOBAL LOOK PRESS

Gas is actually normal. But only within reasonable limits. Unfortunately, almost a third of the adult population belongs to the group of those who are “out of range”. If a healthy person in the stomach and intestines contains an average of about 1 liter of gases, then those who suffer from bloating, the volume can reach three liters or even more.

That is, many of us carry a couple of liters (and therefore kilograms) of air in us!

Meanwhile, you can get rid of them without much effort, the main thing is to eat the right foods. What exactly?

GINGER

Tea from fresh ginger root is an excellent thing, but especially people who have problems with digestion will appreciate this spice brewed. This is a great helper in the prevention of flatulence, nausea and other problems of the gastrointestinal tract! It is enough to brew a teaspoon of fresh chopped (or grated) root, and you are guaranteed to feel good. But we must warn you that ginger is quite allergic, so you should not abuse and “drive” such teas several times a day, otherwise you will get itching, rashes and red spots all over your body.

ASPARAGUE

This herb is a natural diuretic due to the amino acid it contains called asparagine. Thanks to this diuretic, you will visit the toilet more often, thereby relieving discomfort and gas formation. There are no special rules for how much you need to eat asparagus daily, and they are not needed – this plant is completely non-allergenic. And its healing properties are preserved in any kind of preparation. Our opinion is that asparagus has the most unusual taste when cooked on the grill.

MINT

An old helper in the fight against flatulence. It was used by our distant ancestors from gases in the intestines. The secret to peppermint’s success is menthol, a substance that helps the digestive system work better. Menthol is also good at suppressing appetite (keep in mind if the urge to snack gets the better of you at night). And yet – mint tea helps to kill two birds with one stone, because, on the one hand, it works against flatulence, and on the other, it suppresses cravings for sweets.

CORIANDER AND PARSLEY

If you have a home garden or at least a balcony, it would be a shame not to take advantage of this opportunity and start growing these two herbs – they are an excellent diuretic and also contain beneficial enzymes and phytonutrients that serve in as a natural medicine against gastroenterological problems. And these herbs can be added to dishes when cooking, because they have a specific taste and you do not have to add a lot of salt.

KEFIR

Ideal nutrition for your intestines has one more (and quite a lot) plus – it calms the gases that are ready to explode. This fermented milk product contains a large amount of probiotics, which help digestion. And by the way, probiotics in it, as a rule, are much more than in traditional yogurt. A glass of yogurt in the morning and at night, and you will not worry about bloating, and constipation, by the way, too.

CUCUMBERS

A very profitable vegetable! From the point of view of getting rid of gases. It is 95 percent water and has long been recognized by nutritionists as one of the best and preferred vegetables for weight watchers. Due to the fact that the cucumber flushes out excess water from the body, it thereby helps digestion and hydration, and therefore relieves abdominal discomfort. In addition, it is a simple, but extraordinary, pleasant and fresh-tasting vegetable. Half a cup of grated, peeled cucumber a day as a side dish or as an addition to a salad – and your stomach will thank you.

WATERMELONS

Watermelon is one of the most juicy berries, 92 percent water (it is second only to cucumber in terms of water content). Watermelon is known as a natural diuretic and a good source of potassium, which is known to be very important in controlling gas levels in the intestines. It tastes good and is wonderfully refreshing, especially during the summer months. Do you need more reasons to start eating this berry at least one cup a day (well, at least in summer)?

BANANA

Another food that boasts a high potassium content is the banana. In general, this fruit regulates the hydration of the body and the content of electrolytes in the body like no other product. And besides, it’s so delicious! Not so long ago, scientists at Harvard University conducted an experiment during which 34 healthy women regularly ate a banana (or drank its juice) before meals, as a result, they had a halving of problems with flatulence.

PINEAPPLE

Another fruit that is a good gas helper thanks to its bromelain content. It helps the body break down proteins, which, if there are too many of them, begin to cause stomach problems. Drink pineapple juice or add it to your favorite shake or smoothie and bloating will disappear like morning mist.

COCONUT WATER

One glass of coconut water contains 600 mg of potassium, a banana “only” 422 mg, that’s one. The powerful natural diuretic properties of coconut juice have long been known, these are two. And besides, its regular consumption increases the metabolic rate, as a result, not only excess weight, but also gases disappear. It is no coincidence that green coconut juice is regarded as one of the healthiest ways to lose weight, since this natural drink does not contain any chemicals.

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Where does bloating come from and how to get rid of it

Health

April 5, 2020

Most likely, nothing threatens you. But it’s still worth checking the symptoms.

When to see a doctor as soon as possible

Schedule an urgent visit to a gastroenterologist or a therapist if you have a feeling of fullness in your stomach on a regular basis, almost every day. And especially if additional symptoms are observed:

• blood in stool;
• prolonged constipation or diarrhoea;
• any change in frequency of bowel movements;
• weight loss without changing anything in your diet or exercise;
• persistent or intermittent nausea and vomiting.

Call 911 immediately (103, 112) or go to the nearest emergency room if bloating is accompanied by:

• persistent abdominal pain;
• burning pain in the chest.

All of these can be symptoms of deadly conditions up to intestinal tumors or a heart attack.

However, the really dangerous causes of bloating are very rare. If there are no threatening signs, most likely everything is fine with you.

And in order to prevent a bursting sensation from appearing in the future, it is enough to understand its causes and slightly change your eating habits and lifestyle.

Where does bloating come from and what to do about it

Here are the most common causes and how to remedy them.

1. You overeat

The stomach is a rather small organ. According to various sources, in a stretched state, it is able to accommodate from 1 to 4 liters of food – food and drinks. If you overeat, the walls of your stomach stretch beyond measure. And you feel heaviness, your stomach is bursting.

What to do

Try to reduce portion sizes. If you are not full, eat more often – up to 5-6 times a day. But don’t push more into your stomach than it can hold.

2. You swallow air while eating or drinking

People who like to chat during dinner often suffer from this. When you talk and eat at the same time, a portion of air enters your esophagus with each bite. The same thing happens when you chew gum, suck on a lollipop, drink through a straw.

What to do

Observe the rule “I am deaf and dumb when I eat”. Give up foods and habits that make you gasp for air.

3. You chew your food badly or eat too fast

This causes you to swallow large pieces. They expand the esophagus, and therefore air enters the stomach.

What to do

Make sure that food is well chewed. By the way, many people eat too quickly, in large chunks, when they are under stress. Try to learn how to manage your emotions.

4. You lean on fatty foods

Fat takes longer to digest than proteins or carbohydrates. Therefore, the stomach does not empty for a long time.

What to do

Try limiting fat in your diet.

5. You have a food allergy or food intolerance

These two conditions are sometimes similar but have different mechanisms of development. An allergy is a powerful reaction of the immune system to an allergen irritant. Food intolerance, on the other hand, has genetic causes: the body simply does not perceive this or that product and reacts to its appearance with the development of chronic inflammation.

However, in the context of bloating, the body’s reaction to “inappropriate” foods is the same: they can cause excessive gas formation in the intestines.

These are the products and their ingredients that can be dangerous:

• Lactose. This is the name of the main carbohydrate in dairy products.
• Fructose. These are sugars, which are especially rich in sweet fruits (bananas, grapes) and honey.
• Eggs. Excess gas and bloating are the main symptoms of an egg allergy.
• Gluten. This is a protein found in cereal seeds, especially in wheat, rye, and barley. Its excess consumption can lead to various digestive symptoms, including bloating.

What to do

Try to keep track of what you were eating before you had a bursting feeling in the stomach and intestines. Maybe it’s really a food intolerance.

Nicola Shubrook

nutritionist interviewed by NetDoctor

If you suspect you have an intolerance to certain foods, cut them out completely for at least 21 days and see if your symptoms improve.

6. You consume foods that cause excessive gas

These foods include:

• carbonated drinks, including beer;
• products containing artificial sweeteners – aspartame, sucralose, sorbitol, xylitol;
• certain high-fiber vegetables and fruits – legumes (beans, peas, lentils), cabbage (white, Brussels sprouts, cauliflower), carrots, apples, apricots, prunes;
• fiber supplements.

What to do

Try cutting out gassy foods for a while and see how you feel. If you manage to find a product that provokes bloating, it is not necessary to refuse it at all – just limit its use.

You can try to supplement the diet with foods that, on the contrary, reduce the formation of gas.

Elena Kalen

nutritionist

To eliminate bloating, you can use fermented milk products: natural yogurt, kefir, fermented baked milk. They contain beneficial bacteria that help digest food. With bloating, it is worth eating porridge. Oatmeal helps to normalize digestion, and buckwheat porridge improves intestinal motility. The most popular home remedy for flatulence is dill. You can add it to salads to prevent bloating or brew a decoction of dill seeds.

7. You have constipation

Normally, there is gas in the digestive system. When there are too many of them, they leave through the anus. But with constipation, the passage of gases is difficult.