Too Many Vegetables? How To Prevent Gas and Digestive Problems Caused By Healthy Eating

by Darya Rose | Sep 30, 2013

Photo by toehk

Maybe you’re embarrassed. Maybe you’ve been too polite to ask me. Whatever the reason, know that you’re not alone.

The number of questions I get from people about bloating, gas and other digestive problems is not small, and since it is a sensitive subject I’m sure the questions I get represent just a fraction of those of you with concerns.

It’s not uncommon to experience digestive discomfort when you change your diet. For one thing, any drastic change in eating can be a shock to your system, even if it’s for the better. Also vegetables, legumes and other healthy foods contain a number of nutrients such as oligosaccharides, soluble fiber and natural sugars like fructose that can produce excess gas in the intestine.

Fortunately there are several things that can help prevent the embarrassment and discomfort that can be caused by eating these foods. However it is important to remember that everyone’s digestive environment is unique and different things will work for different people. This means you’ll need to experiment with the following tactics in order to identify what works best for you.

1. Chew thoroughly

When food reaches your intestine that has been only partially digested the bacteria in your gut cause the food to ferment, producing a substantial amount of (smelly) gas. More chewing helps your stomach acids do their job more effectively and can dramatically reduce the bacterial gas that gets formed.

Chewing is even more important when you’re eating vegetables and high-fiber foods, because they are more difficult to breakdown in your mouth and stomach than, say, a slice of Wonder Bread. This means you need to grow accustomed to chewing each bite of food more than you did for processed foods.

2. Take smaller bites

For the same reason it is important to chew, taking smaller bites can help ensure that large chunks of food do not reach your intestine undigested. People who take smaller bites also tend to eat slowly, which helps prevent overeating—another cause of poor digestion.

3. Don’t get too full

Overloading your stomach will eventually overload your gut, which can prevent proper digestion and cause discomfort. Both chewing and taking smaller bites can help with this, but there are many tricks you can use to eat less without noticing if this is a problem for you.

4. Eat balanced meals

On a similar note, you don’t want to overload your gut with one kind of food. If all you’re eating is a giant mound of vegetables for dinner and you’re having trouble digesting it, try balancing out your meal with more protein and fat. These will enable you to feel satisfied with a smaller volume of food (remember point #3), as well as decrease the load of any one nutrient that may be causing problems.

5. Increase vegetable and fiber intake gradually

Going from fast food every day to lots of vegetables can be shocking to your system. The bacterial environment in your gut is accustomed to a certain flow of nutrients, and drastically changing this can cause gas and bloating. Your gut can acclimate to a new diet over time, and the key to avoiding discomfort is to make changes gradually. If you’re really struggling with all that broccoli, cut back a little and see if it helps. Once you’re comfortable you can try adding more if you like.

6. Experiment with probiotics

Most of the gas in your intestine is produced by bacteria, but there are also strains of bacteria that have the opposite effect. Adding probiotic foods to your diet can help populate your gut with helpful bacteria that can ease digestion and reduce gas. There are several strains of probiotic bacteria, and research suggests that different strains work better for different people. Experiment with different kinds, and when you find one that works stick with it to maintain the benefits.

Examples of probiotic foods are yogurt, sauerkraut, kimchi, kombucha and miso. Keep in mind that when you cook these foods you will kill some of the active bacteria, so try to eat them raw whenever possible. I did an entire Summer Tomato Live episode on probiotics if you’d like to learn more.

7. Soak your beans

Beans are infamous for producing excess intestinal gas, but proper preparation can mitigate this problem. Instead of buying canned beans, get dry beans and soak them for at least six hours before cooking them. Soaking beans and discarding the soaking water eliminates the majority of the oligosaccharides that cannot be digested, reducing bacterial fermentation and intestinal gas. If you do buy canned beans rinse them thoroughly, since most of the oligosaccharides will be in the canning liquid.

8. Eliminate wheat

Some people have chronic stomach problems that are caused by food intolerance. Wheat sensitivities are the most common, and eliminating wheat and gluten is often the only solution. If you’ve tried everything and are still in pain, it may be worth giving up wheat and gluten for 4-6 weeks to see if it helps. If it works, now you know. If it doesn’t, at least you tried.

9. Eliminate dairy

Like gluten, many people have sensitivities to lactose, the sugar in milk, that can develop over time. Cutting it out for a few weeks is an easy way to tell if it is a problem for you.

10. Avoid fake sugars

Sugar alcohols such as sorbitol and xylitol can cause digestive problems similar to the oligosaccharides found in beans. If you’ve been relying on artificial sweeteners to cut back on real sugar, this may be a cause of your digestive issues.

11. Reduce fresh and dried fruit intake

Fructose can ferment in the gut, and too much will result in gas and discomfort. If you’ve drastically increased your fruit intake, this may be problematic for your digestion. Cut back until you find the amount you can tolerate.

(Note: I’m giving you the benefit of the doubt and assuming you’ve eliminated most of the high-fructose corn syrup from your diet already).

12. Use medication

Beano is an enzyme formulation that helps with digestion of oligosaccharides that can cause gas. If you simply cannot miss out on your grandpa’s famous chili, popping the occasional Beano at the beginning of your meal should help.

On the other hand, if you still haven’t figured out what you’re sensitive to and find yourself in an unpleasant state, Gas-X is an effective form of relief that can be used on occasion. It takes 20-30 minutes to work. As always, be sure to follow the safety instructions when taking any medication.

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Originally published October 26, 2011.

Tags:artificial sweeteners, balance, Basics, Beano, beans, chewing, digestion, fiber, fructose, fruit, Gas-X, gluten, habits, Health, Healthstyle, lactose, probiotics, Tips, wheat

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7 Tips for Faster Relief

You’ve decided to eat healthy and you’re loading up on vegetables. But now you’re experiencing more bloating, gas and what not. So much for “healthy”, right? Well, before you throw up your hands in frustration, check out the tips below on how to reduce bloating from vegetables.

You don’t have to implement all of them. Just start with one or two that make the most sense for you and your lifestyle.

As you implement these tips, pay close attention to how your body looks and feels.

The hardest part with reducing bloating is finding the right approach that will work for your particular body.

Once you’ve got it nailed down, you can usually start getting some relief within a day or two (at least based on my own personal experiences!).

Note: this post contains affiliate links and I earn a commission (at no additional cost to you)  if you use them to make a purchase.

HOW TO PREVENT BLOATING AND GAS FROM EATING VEGETABLES

1. Use water-rich veggies for salads and other raw meals

Even though we retain water when we’re bloating, not consuming enough water can also contribute to bloating (and constipation).

So, when making a salad or other raw meals, focus on water-rich veggies.

Many water-rich veggies tend to have smaller amounts of the problematic fibers that trigger bloating.

At the same time, the extra water from these veggies will help to keep you hydrated and regular.

The veggies with a high water content that you can add to your diet include (source):

• All types of lettuce.
• Cucumber.
• Celery.
• Tomatoes.
• Bell peppers.
• Portobello mushrooms.
• Spinach

2. Slowly increase consumption of cruciferous veggies

Amongst vegetables, cruciferous veggies are notorious for contributing to bloating and gas.

This stems from the fact that cruciferous vegetables have high amounts of an indigestible sugar called raffinose.

In the gut, there are bacteria that feed on this raffinose. 

The end result? Side effects like bloating or gas.

One way to potentially minimize these side effects is to take your body through a training phase.

This simply means that you slowly and gently increase how much cruciferous vegetables you eat.

This gives your gut time to adapt and progressively build up the bacteria that are necessary to break down these veggies.

3. Add prebiotic-rich foods to your diet

Prebiotics are a type of soluble fiber found in certain foods. These prebiotic fibers are unique because they:

• go through the GI tract undigested.
• encourage the growth of good bacteria, while in other cases, they stimulate the activity of good bacteria in the large intestines.

Because of their effect on gut bacteria, prebiotics can make it easier to break down food and subsequently, ease bloating.  

Some of the main types of prebiotics that are found in our food supply include fructans, inulin and galacto-oligosacharides (GOS).

These prebiotics are found in all food categories as shown below (1, 2).

List of prebiotic foods for soothing bloating.

4. Drink a juice daily

Fresh, homemade juices can be very helpful for the digestive system because they do not contain any insoluble fiber (which is harder to digest).

Instead, what juices do have is soluble fiber, which is easy on the digestive system.

In addition, you can be strategic with your juices by including ingredients that are known for supporting healthy digestion. This includes ingredients like:

• Ginger: good source of prebiotics. Also has a long history of use as a digestive aid.
• Fennel: another natural source of prebiotics.
• Pineapples: contains the digestive enzyme like bromelain.
• Papayas: contains the digestive enzyme like papain.
• Celery: good source of potassium, which can help water retention.
• Lemons: has a natural diuretic effect that may ease bloating.

5. Take an anti-bloat supplement

Since there are multiple factors that affect bloating, a well rounded supplement can be a convenient way of supporting your digestive system.

The one I suggest looking into is this Gut Feeling powder.

It’s an uncomplicated, food-based powder with 6 ingredients that cover the essentials for proper digestion. 

Not only does the Gut Feeling powder contain traditional digestive herbs like ginger and lemon balm, but it has celery. 

This makes it a convenient option if you don’t have a juicer to make your own celery juice (or you don’t like the taste of plain celery juice!).

Get this de-bloat supplement here.

NOTE: as far as supplements go, probiotics are helpful for some people. But not so much for others. As with everything health-related, it all depends with what’s going in your body.

6. Eat slowly

Whether you’re eating vegetables or anything else, it’s important to pace yourself.

When we eat too fast or on-the-go, we end up taking in more air.

Although it may not seem like a big deal, that extra air can add to the bloated feeling you get after your meal.

So, whenever possible, try to eat more mindfully. 

This means a steady pace that allows you to properly chew your food and break it down into small pieces.

Also, avoid eating while scrolling your phone or watching TV. All those distractions can also affect the pace at which you eat.

7. Drink de-bloating herbal teas

There are several teas that have traditionally been used to support digestive function. 

Some of these teas can sometimes ease bloating. These include:

• Ginger.
• Peppermint.
• Fennel.
• Chamomile.
• Lemon balm.
• Dandelion (leaf or root).

You can drink these teas at any time of the day or about 20 minutes after a meal.

NON BLOATING VEGETABLES TO ADD TO YOUR DIET

One way to reduce bloating quickly is to eat vegetables that are part of the low FODMAP diet.

If you’re not familiar with the term FODMAP, it stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols.

A diet that is low in FODMAPs means that you temporarily restrict the consumption of certain types of indigestible carbohydrates.

When done for a short period of time, the low FODMAP diet can provide relief from a variety of digestive and irritable bowel problems.

Here are some non-bloating vegetables that are either free of FODMAPs or low FODMAP (3, 4):

• Alfalfa sprouts
• Asparagus (low FODMAP).
• Bok choy (low FODMAP).
• Carrots
• Collard greens
• Cucumbers
• Eggplant (low FODMAP).
• Endives
• Green beans (low FODMAP).
• Kale
• Lettuce
• Potatoes
• Parsnips
• Red bell pepper
• Spaghetti squash (low FODMAP).
• Spinach (low FODMAP).
• Swiss chard
• Tomatoes
• Zucchini (low FODMAP).

FAQs ABOUT DECREASING BLOATING AFTER EATING VEGETABLES

Can raw vegetables cause bloating?

Some people experience bloating from eating raw vegetables because the fibers are harder to break down. Cooking softens the fiber and this may result in less bloating. 

Just keep in mind that some cooking methods can denature other nutrients. So, the key is to find a happy balance that helps digestion without totally destroying the other nutrients.

CONCLUSION: WHAT FOODS DECREASE STOMACH BLOATING FAST?

Overall, the main category of foods that provide quick relief from bloating are: 

• Water-rich vegetables and fruits like cucumber, lettuce, watermelon and oranges.
• Low FODMAP or FODMAP free foods
• Herbal teas like ginger, fennel or peppermint.
• Potassium-rich foods such as celery, oranges, cantaloupe, bananas, grapefruit, tomatoes and avocado.

By diversifying the type of foods you eat, your body will have a more diversified set of bacteria.

Ultimately, a diverse gut flora benefits your digestion and overall health.

Related Articles:

5 Best Green Powders for Bloating (for 2022)

High Potassium Foods for Bloating: Best Sources and Benefits

15 Delicious Snacks to Reduce Bloating Fast

Bloating and Pregnancy – Espumizan®

Contents

Introduction

Causes

How to deal with bloating?

Helpful tips for expectant mother

Treatment with Espumizan ^®

Bloating during pregnancy

Pregnancy is an important and responsible period in a woman’s life. After all, along with the fact that her body is being rebuilt for the birth of a new life, the baby from the very beginning must receive all the necessary substances for future development. However, during pregnancy, such an unpleasant phenomenon as bloating can occur. According to one study, symptoms of bloating were observed in 49% of cases in pregnant women.

Why can a woman experience bloating during pregnancy?

Unfortunately, for most pregnant women, stomach cramps and bloating are part of this special time. What are the reasons for this state of affairs? Pregnancy brings with it many changes. The level of hormones that help the child grow dramatically increases. One of the unfortunate effects of rising hormone levels is a feeling of bloating caused by excess gas.

In the early stages of pregnancy, hormones, preparing a woman for future motherhood, are produced and released in large quantities. This contributes to the growth of the inner lining of the uterus, which supplies the baby with the necessary nutrients. However, the hormones progesterone and estrogen also have other effects. Progesterone relaxes the muscles, slowing down digestion. Therefore, food is poorly digested, and as a result, excessive gas formation occurs. Elevated estrogen levels can have a similar effect and also lead to water retention, causing pain and bloating.

During late pregnancy, the uterus grows and changes shape and position. Its movement can affect other organs, causing constipation and excess gas, causing bloating.

How to deal with bloating
during pregnancy?

What measures can be taken to prevent bloating during pregnancy? Below you will find some simple tips.

Adjust power supply . It is better to switch to fractional eating – more often and in smaller portions. In order to avoid flatulence, try to limit the consumption of black bread, legumes, cabbage. That is, those products that cause increased gas formation. It also contributes to the improvement of well-being drinking plain water (which is always useful).

A a slight increase in physical activity also helps to improve digestion and remove accumulated gases.

However, if bloating continues to bother you, you can try Espumizan ^® . Espumizan ^® is an assistant for bloating. The active substance simethicone, “collapsing” gas bubbles in the body, relieves the symptoms of flatulence. In addition, Espumizan ^® can be used not only in pregnant women, but also in lactating women, since the active substance acts only in the intestinal lumen and is not absorbed into the body.

Proper nutrition

water consumption

moderate physical activity

Useful tips for a future mother

Pregnancy is an important period in a woman’s life. After all, it is then that the health and intellectual potential of the future baby are laid. That is why it is so important to maintain a healthy lifestyle during this period and visit your obstetrician – gynecologist, who will monitor your pregnancy and make recommendations if necessary. What exactly refers to the right way of life?

• Try to avoid exercise
• Throughout pregnancy, obstetrician-gynecologists recommend taking folic acid and iodine at a dose of 220-250 mcg per day . This is due to the fact that our country is an unfavorable region in terms of iodine supply. Iodine, as is known, ensures the formation of the intellectual potential of the child and reduces the risk of such formidable complications of pregnancy as miscarriage and stillbirth. Why is it so important to provide a sufficient amount of iodine to the body of a pregnant woman, you can find out here .

If you are interested in knowing how the baby’s body develops throughout pregnancy, you can download pregnancy calendar here .

Nutritionally, it is important to eat right and regularly: consume food with sufficient energy content with an optimal content of protein, vitamins and minerals, with the obligatory inclusion of meat, fish, legumes, nuts, fruits and whole grains in the diet. If some fruits, legumes and cereals make you bloated, then Espumizan can come to the rescue ^® , which, by “collapsing” gas bubbles, relieves the symptoms of flatulence. Espumizan ^® can be used in pregnant women, as the active substance is completely inert. It acts only in the intestinal lumen, is not absorbed into the blood and does not affect the body of either the expectant mother or the baby.

Espumizan ^® – help with bloating!

Espumizan ^® can help manage bloating.

The active ingredient in simethicone has been shown to reduce symptoms of flatulence within 30 minutes of ingestion. In addition to capsules and drops, the Espumizan ^® line includes an instant form of granules – Espumizan ^® extra. Since the granules dissolve faster than other solid drug forms (tablets or capsules), Espumizan ^® Extra can help manage the symptoms of flatulence even faster.

Espumizan ^® is a wide range of drugs with a variety of formulations for different needs.

Espumizan ^® is presented in 3 forms: Espumizan ^® in drops, in capsules and in granules. The variety of forms is very convenient, as it gives the patient a choice.

Espumizan ^® capsules are attractive because the small capsules are easy to swallow. This form has shown its effect in the treatment of flatulence and was included in the official recommendations for the qualitative preparation of patients for ultrasound (ultrasound examination of the abdominal organs) by the Russian Association of Ultrasound Diagnostics in Medicine (RASUDM). You can learn more about this here .

For those who prefer to deal with problems as quickly as possible, and also gravitate towards convenience and innovation, there is a form of Espumizan ^® extra. Espumizan ^® extra contains 3 times more active ingredient than 1 capsule. Thanks to this, a single dose is 1 sachet and is especially suitable for people with severe flatulence. The fast-dissolving granule form provides faster action compared to other solid dosage forms (tablets and capsules). And the small bags in which Espumizan 9 is packed0017 ® extra, make the reception comfortable and, if necessary, invisible to others. Agree, this is very convenient, especially if such a delicate problem as flatulence caught you in a public place.

For those who prefer the form of drops (liquid forms), there is Espumisan ^® L, 1 ml (or 25 drops) of which contains the same amount of active ingredient as 1 capsule of Espumisan ^® . The bottle of Espumizan ^® L is equipped with a measuring cap, which makes it easy to measure the exact number of drops.

Espumizan ^® is primarily a high safety profile. It can be used even in pregnant and lactating women.

Simethicone is an inert substance that acts only in the intestinal lumen and is then excreted unchanged from the body. It is not absorbed into the bloodstream and does not have any negative effect on the body, so it is approved for use even in pregnant or lactating mothers.

Contains no lactose, which is especially important for the elderly. The fact is that with age, the activity of the enzyme that breaks down lactose decreases. Therefore, when using drugs with the addition of lactose as a preservative, such a side effect as discomfort and bloating is possible.

Espumizan ^® can be taken by people with diabetes as it does not contain sugar.

When the stomach is swollen with gas – Espumizan ^® take immediately!

Espumizan

^®
capsules

The drug can help relieve the symptoms of bloating that occur after a heavy meal and fatty foods, during stress or during menstruation.

Learn more

Espumizan ^® – different forms for different needs

• Espumizan

  ^® extra

  granules 125 mg

  Learn more

  • An innovative formulation in instant granules to relieve flatulence in any situation.
  • Do not drink water.

• Espumizan

  ^® L

  30 ml vial

  Learn more

  • Easy-to-take liquid form with measuring cap for counting drops.

• Espumizan

  ^® baby

  30 and 50 ml bottle

  Learn more

  • Specially formulated for the treatment of colic in children.
  • From the first weeks of life.

8 WAYS TO GET RID OF BLOAT BEFORE THE PERIOD — Dobrobut Clinic

PMS.

The end and start of menstruation cause many physiological changes in a woman’s body, including noticeable bloating and gas – unpleasant from an aesthetic point of view, because it affects the contours of your figure. It is estimated that approximately 70 percent of women monthly feel that their stomach is noticeably enlarged and seems to be getting heavier just before the start of the next period. The reason is fluctuating estrogen levels and a sharp decrease in progesterone levels on the eve of each new menstrual cycle. A feeling of bloating in the lower abdomen in women is one of the common manifestations of the well-known premenstrual syndrome (PMS), which significantly impairs the life of many women of childbearing age for several days.

The good news is that within the first two to three days of your menstrual cycle, your ovaries start producing the right amount of hormones again. Due to this, the stomach gradually returns to normal volume. But what can you do at this time? Doctors offer several effective solutions that will help keep the stomach under control during these already difficult days.

Make sure to include foods in your diet these days to prevent bloating and gas formation. Vegetables and fruits that are high in potassium, such as bananas, melons, tomatoes, and asparagus, help maintain a proper fluid balance in the body. The same goes for healthy fats: add to the menu, for example, chia and flax seeds, walnuts and salmon, which contain omega-3 polyunsaturated fatty acids. This will help stabilize the level of prostaglandins – physiologically active substances that cause uterine muscle contraction and regulate water-salt metabolism in the body.

Protein is another safe and necessary ingredient in your diet before your period. It is better to choose chicken fillet, sea fish and tofu. Foods that have natural diuretic properties, such as celery, cucumber, watermelon, lemon juice, garlic, and ginger, will also help you feel lighter (literally) these days.

Eliminate gassy foods from the menu

These are broccoli and Brussels sprouts. Surprised? Although these foods are on the top list of healthy foods, they contain the trisaccharide raffinose and significant amounts of water-soluble plant fibers. Our body does not have enough digestive enzymes to properly digest these compounds, so they enter the intestines undigested and swell, causing excess gas, bloating, intestinal colic and upset. Some nutritionists also include beans, white cabbage, cauliflower and various leafy salads in this category.

Keep up your workouts

Sports are probably the last thing you want to do these days. But doctors say that raising your heart rate is one of the best ways to relieve PMS symptoms, including the feeling of bloating in your lower abdomen. A sedentary lifestyle leads to a low activity of the digestive system. Therefore, constant training will not only help you maintain a healthy figure, but also relieve constipation. Prior to the start of your next menstrual cycle, give preference to light workouts, such as swimming and yoga. High-intensity physical exercises, in particular crossfit, can, on the contrary, provoke inflammation, increase bloating.

Lower your caffeine and alcohol levels

Drinking alcohol the days before your period can increase PMS symptoms: swollen and tender breasts, mood swings and bloating, gynecologists warn. Coffee, on the other hand, overstimulates the digestive tract and leads to irritation of the intestinal walls, not to mention dehydration, which causes your body to retain water. Therefore, we advise you to skip the morning latte these days.

Take anti-inflammatory drugs

Medications such as ibuprofen can block chemicals in the body that cause inflammation, resulting in bloating and gas. Two days before your next period, take 200 to 400 mg of ibuprofen every six to 8:00 a.m. after consulting your gynecologist.

Avoid carbonated and sugary drinks

Mineral sodas can temporarily relieve the feeling of bloating in the lower abdomen, but in the end will lead to even more. The same goes for sugary sodas, even those containing artificial sweeteners. Instead, drink ordinary clean water – about 2 liters per day, but guided by your own sense of thirst. Recommended these days are also weak green tea, an infusion of mint, chamomile and fennel seeds – they will prevent excessive gas formation.

Get at least 8:00 hours of sleep

Often premenstrual pain, bloating and gas, and general discomfort prevent women from getting enough sleep these days. However, get out of bed and do not put off sleep: it is during these hours that your body is working to remove excess fluid from the abdomen. So, try to get at least 8:00 a.m. to sleep at night.

Consider taking contraceptives

Oral contraception is not only an effective way to prevent unwanted pregnancy, but also to stabilize the balance of hormones and reduce pain during menstruation. Medical studies have shown that taking oral contraceptives reduces PMS symptoms by 50 percent. Therefore, consult your doctor about the possibility of such a solution to the problem if, in your individual case, the manifestations of premenstrual syndrome are too acute and disrupt your usual lifestyle.