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How to Reduce Bloating

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How to Reduce Bloating

Have you ever eaten a meal and felt a tight, expanded belly full of gas afterward? Food-related gas and bloating can ruin the best of days, especially when it’s summer. Gas and bloating from food happen, but the good news is that there are foods you can incorporate that may help. Whenever I’m feeling bloated these are the recipes I turn to. Of course, if you have bloating for extended periods of time, it is best to talk to a healthcare practitioner.

Foods to Avoid:

1. Sugar Alcohols

Sugar alcohols have less calories per gram than simple table sugar. Because of the way they are digested, some people find that sugar alcohols cause gas and bloating especially sorbitol. While sorbitol is naturally occurring in some fruits, you may see sorbitol in the ingredient list for chewing gum Mayo Clinic (2016). Gas http://my.clevelandclinic.org/health/diseases_conditions/hic_Gas

2. Beans

When it’s down the wire—such as several days before a big event—you may consider avoiding certain foods that are otherwise healthy for you. Another carbohydrate that can cause a lot of gas and bloating for people are our best-plant-based-protein-friends, beans Mayo Clinic (2016). Gas http://my.clevelandclinic.org/health/diseases_conditions/hic_Gas . Smaller amounts of raffinose (the sugar that can cause gas) is also found in Brussels sprouts, and broccoli.

3. Foods You’re Allergic or Sensitive To

While this may seem like a no-brainer, food allergies, sensitivities and intolerances can cause bloating, gas and stomach discomfort. If you think you have a food allergy, talk with your health professional.

Consider Adding:

1. Probiotics

Probiotics help to nourish the healthy bacteria in your intestines and help keep things running smoothly. Speak to your healthcare provider about the addition of probiotics, which may be able to help.

2. Fiber

Fiber-containing foods such as chia seeds can support digestive health. This fiber-rich Breakfast Chia Pudding can be enjoyed for breakfast or as a snack any time of day. Incorporate both soluble and insoluble fiber into your diet by including foods like chia seeds with 9.8g fiber per 2 tablespoons, or like raspberries that offer 8 grams per cup. Make sure you are drinking enough water if you increasing your fiber intake, because if you add too much too fast, you may feel discomfort. Talk to your dietitian about adding fiber in at the right pace.

[1] Mayo Clinic (2016). Gas http://my.clevelandclinic.org/health/diseases_conditions/hic_Gas

How do you reduce the feeling of gas and bloating?


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