If youre always gassy and bloated, these foods could be the culprit!
Everyone is gassy and bloated sometimes.But when belly bloat becomes chronic, something might be up.
And that something could be what youre eating.
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We spoke with a dietitian specializing in gut health about the worst foods to eat for bloating.
And you may be surprised to learn about some common culprits!
If gas and bloating are making you miserable, here are six foods and beverages to watch out for.
6 Worst Foods for Bloating
1.
On the upside, you dont necessarily have to give up your favorite fizzy drink.
Just verify to drink slowly, says Sauceda.
And skip the straw, which can make you suck in excess air or drink too quickly.
Additionally, read the nutrition labels of your favorite snack foods, especially those that are marketed as healthy.
Many have added inulin, so you may be consuming more of this fiber than you realize.
If youre lactose-intolerant, choose lactose-free milk, she says.
Beans
Beans are high in fiber and have carbs that can sometimes be hard to digest, says Sauceda.
She also recommends making them in a pressure cooker to reduce cooking time.
Broccoli and Cauliflower
These cruciferous veggies are notorious for their gas-producing properties.
Broccoli and cauliflower contain an indigestible sugar called raffinose that travels to the large intestine undigested.
You may also want to reduce your portion to help out the gas and bloating, says Sauceda.
That can cause fermentation in the gut, leading to gas and bloating.
If youre particularly sensitive to garlic, try garlic-infused olive oils to flavor your food, says Sauceda.
She notes these are tolerated well by people with FODMAP sensitivities.
Why Does Bloating Occur?
Gas and bloating are normal parts of digestion.
If your bloating is frequent or severe, talk to your health care professional.
If youre always gassy and bloated, try keeping a food journal to track your symptoms.
While youre at it, try thesefoods to help you debloat.
However, if you still cant get relief, speak to your health care provider.
2024;3(7):920-930. doi:10.1016/j.gastha.2024.05.013
National Institutes of Health.
2023;21(9):2370-2377. doi:10.1016/j.cgh.2022.10.031
