How to reduce bloating
Bloating is never fun and honestly is something that absolutely everybody deals with at times! So how do we reduce it? We start by identifying the sources and causes of bloating and try to limit our exposure to them and implement good habits to counteract some the inevitable causes.
So let’s chat about causes.
What causes bloating?
There are many different foods, habits, drinks and conditions that can cause bloating. Limiting our exposure to these things will help you reduce bloating.
Foods that cause bloating
Certain foods can cause bloating due to the amount of gas they release as they are being digested. If you suffer from chronic bloating avoid all or some of these foods to reduce that effect on your body. This doesn’t mean that you should never eat any of these foods, many of them have great nutritious value and are very healthy for your body. If you regularly eat one of these and decide to eliminate it from your diet make sure you substitute something else in to replace the nutrients you would have otherwise consumed via the source.
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Source |
Information |
Substitutes |
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Beans/Lentils
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If you love beans/lentils and they are a staple of your diet try to choose black beans or pinto beans as they release less gas when digested. Lighter lentils also are known to cause less bloating than darker ones. You can also soak your beans/lentils before cooking, this will help to reduce the gas that is released by them when digested. |
· Quinoa · Grains · Meat |
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Carbonated Drinks |
Carbonated drinks are full of carbon dioxide which you in turn swallow when drinking these types of drinks. Limit or eliminate these beverages by drinking substitutes instead. |
· Fruit/veggie infused water · Plain water · Tea |
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Wheat |
Wheat can cause bloating due to some carbs found in them that release gas when digested. Wheat also contains gluten which can cause bloating and digestive sensitivity in some people. Substitute for relief! |
· Pure oats · Quinoa · Buckwheat · Almond/coconut flour |
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Cruciferous Veggies |
Cruciferous veggies include broccoli, cauliflower, cabbage, Brussel sprouts etc. they release gasses when digested and can be replaced with other veggies! They are very healthy so make sure to substitute accordingly. Cooking them can make them more digestible. |
· Cucumber · Zucchini · Spinach · Sweet potato · Lettuce |
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Onions |
Onions contain fructans which are fibers that can cause bloating. They are more prevalent in raw onions so to reduce the effect make sure to cook them or reduce the amount in your meals. |
· Fresh herbs/spices
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Dairy Products |
75% of humans can’t digest lactose which is found in dairy products. Some dairy sources like milk contain more than sources like yogurt so if you have some tolerance you can try to reduce milk intake, eat fermented dairy products or completely substitute. |
· Nut milk · Soy milk · |
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Added Sugars |
Processed foods and foods with added sweeteners particularly sorbitol and fructose will cause bloating. Limit these to reduce bloating. |
· Erythritol · Stevia |
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Beer |
Beer is made using wheat, barley and is carbonated so it contains carbon dioxide and have the same gaseous carbs as wheat products within it which both are known to cause bloating. |
· Red/white wine · Spirits |
Habits
Not only do the type of foods you eat effect how you bloat but some of your eating habits can also affect your bloating.
- Overeating will cause your stomach to be too full and also through digestion will increase the amount of gas found in your system.
- Drinking with a straw. This causes you to suck extra air into your stomach which will cause more bloating.
- High fat diets. Fats take longer to break down so when you eat a high fat diet you will keep your stomach full longer.
- Eat slower. Satiety signals take 20 mins to get to your brain to tell you you’re full. If you eat too quickly you may overestimate how much you need to eat and underestimate how full you are.
- Keep yourself hydrated! Water retention increases bloating.
I hope this article helps you guys reduce your bloating! These are some tips and tricks from things I’ve personally done and things I have learned that have helped me reduce my bloating. However, I still do get bloated from time to time and the main cause is overeating due to eating in a surplus! I get relief from that by drinking green tea and hydrating regularly! I also eat a high fiber diet which helps aid in my digestion.
If you want more advice about eating and nutrition check out my workout plans! There is an option for each different plan to include a recipe plan. These are all recipes I personally use in my diet!