Foods which bloat

The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention. Per 1 cup serving raw : 27 calories, 0. These powerful little fruits contain another enzyme, actinidin, that helps speed digestion, says Cording. Just two kiwis are also an excellent source of bloat-beating potassium and fiber—all for just 90 calories. 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.

The papain in papayas is yet another enzyme that helps break down the foods you eat and fight inflammation. 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.

While other beans can lead to mega-bloat, white beans a. White beans are a great addition to 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: calories, 1. Another water-dense fruit, pineapple contains a digestive enzyme called bromelain, says Gans. 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.

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. Plus, it has fewer calories, too. Add beets to your salad, roast them with a tray of veggies, 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.

Yogurt isn't your only probiotic-packed option. Kimchi—which is made from fermented cabbage—is another great choice to help with bloat, says Armul. You can find kimchi in Korean restaurants, at most grocery stores, or you can learn to make your own at home. Per half cup: 11 calories, 0 g fat 0 g sat fat , mg sodium, 2 g carbohydrates, 1 g of sugar, 1. Celery root is a powerhouse for fighting water retention and bloat, because it contains a compound that acts like a diuretic.

Per 1 cup diced: 19 calories, 0. When it comes to water bloat, consuming more water which tomatoes contain lots of is key. Slice them up to make salsa or top off a sandwich. Since heat evaporates tomatoes' water and breaks down their fiber which helps keep your digestion moving , eat 'em raw.

Per 1 cup chopped or sliced: 34 calories, 0. Bananas aren't the only food high in water retention-fighting potassium; coconuts contain plenty of this electrolyte, too. Avoid the bloating effects of sugar by picking a coconut water with as little sugar as possible, Zeitlin recommends.

Down it straight or dilute it with regular water. 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. Just watch the sodium count on canned versions. This summer fruit is a great source of fiber to support GI motility. Pair zucchini noodles with homemade low-sodium tomato sauce and turkey meatballs or add cubed zucchini to stir-fries and salads.

Per 1 cup sliced: 19 calories, 0. I know what you're thinking: Don't beans make you bloated? Well, it depends. Best known for their culinary versatility, mushrooms are used in nearly every genre of cuisine—which is bad news if you tend to bloat. Mushrooms contain polyols, sugar alcohols that are too large and difficult for the small intestine to digest.

The result of eating too many isn't pretty either: Not only do they make your pants feel two sizes too small, but they can also have a strong laxative effect. Packaged sugar-free and "diet" foods like candy, cola, and certain snack bars may save you calories, but they're filled with chemicals that can cause your stomach to expand like a pufferfish. The reason: "Sugar-free foods are filled with sugar alcohols that contain sweet-tasting indigestible compounds," explains Rumsey. Both lentils and beans contain oligosaccharides, a class of indigestible sugars that can cause bloat and gas.

Want to eat 'em anyway? Lessen their bloating effects by using the protein-filled superfoods as salad toppers, omelet fillers, and soup additions rather than the main attraction on your plate. Though dairy doesn't cause bloating for everyone, the food group contains some of the most common foods that cause bloating.

Those with lactose sensitivities will often see their waistline expand if they consume milk, cheese or Greek yogurt. The result is often gas and bloating," explains Rumsey. If that sounds like you then cutting back on dairy could be the secret to getting rid of your puffy midsection. Soy or almond milk may seem like safe alternatives for those with lactose sensitivities, but you may be undermining your trim belly goals if you're buying a brand with the thickening agent carrageenan.

Derived from seaweed, carrageenan has been linked to ulcers, inflammation, and other gastrointestinal problems. Get this: Bloating is about more than the foods you eat. Some of your not-so-stellar eating habits may also be to blame for your bloated belly. We get it: When you're feeling bloated the last thing you want to do is drink more water. But ironically, downing a glass or two of H2O is exactly what you should do.

Not only does this reduce the amount of excess air you'll take in, but it also allows you to listen better to your body and stop eating when you feel full, which may aid weight loss. A straw might make your morning protein shake easier to sip on the run, but it isn't doing your stomach any favors.

Sip straight from the lid to ward off tummy discomfort. Chewing gum and sucking on hard candies may seem like a harmless habit, but it can cause you to swallow excess air, which can lead to bloat.

And if you typically reach for the sugar-free options, you're in even bigger trouble: Sugarless breath fresheners contain sorbitol, a sugar alcohol known for causing bloating and other gastrointestinal distress.

To refresh your breath after meals and ward off bloating, make yourself a cup of peppermint tea. The brew is a common home remedy for flatulence and can also relieve pain and discomfort from gas and bloating. You know that upping your fiber intake can aid your rapid weight loss efforts, but if you aren't used to eating the uber-filling nutrient a large dose of the stuff can be hard for your body to digest, explains Rumsey.

The result? A midsection that's suddenly as round as a basketball. Another trick: Down a large glass of water with every high-fiber meal. Fluids help to move fiber through the digestive tract, preventing bloat. It's not exactly a newsflash that overeating causes bloat; in fact, it's one of the most common causes. After you eat a large meal, the stomach secretes enzymes and acids that help break down your meal into smaller pieces so it can eventually fit into the small intestine," explains Moskovitz.

People can substitute celery, collard greens, leeks, and fennel for onions. Alternatives to garlic can include other spices and herbs, such as chives and basil. Cruciferous vegetables include cauliflower, broccoli, cabbage, Brussels sprouts, garden cress, and many others. These are healthful foods that contain many essential nutrients, including vitamins C and K, fiber, and potassium.

However, they can cause some undesirable digestive symptoms, including bloating. Cooking cruciferous vegetables makes them easier to digest. Alternatively, people can replace them with other healthful vegetables that are equally rich in vitamins and minerals but will not cause bloating.

These include:. Dairy products, which include milk and a range of cheeses and yogurts, are an excellent source of calcium and protein. Some people have a condition called lactose intolerance , which means that their bodies are unable to break down lactose, the sugar in milk products.

If people have lactose intolerance, consuming milk is likely to cause bloating, gas, abdominal cramps, and diarrhea. Some people who have lactose intolerance can eat some lactose-containing products, including cheese and yogurt, or can manage them in small quantities.

Non-nutritive sweeteners, or artificial sweeteners, replace sugar in sweet beverages, foods, and chewing gum. They include sorbitol and xylitol, among others. These sweeteners have no nutritional benefit, and experts do not recommend them for optimal health. Research from BMC Obesity links these sweeteners with an unhealthful lifestyle, poor diet habits, and declining physical and mental health. Alcohol is an inflammatory substance, and consuming it may cause inflammation of the gastrointestinal lining.

Beer is particularly likely to irritate the gut because it is a carbonated beverage. It also contains yeast, which feeds on the harmful bacteria in the gut, and fermentable carbohydrates, such as barley and wheat.

Many people are sensitive to fermentable carbohydrates, which can cause gas and bloating. As alcohol carries other health risks, it is best to drink water or tea as an alternative. However, if people want to drink alcoholic beverages, wines and spirits should cause significantly less bloating and gas than beer.

Apple and pears are both popular fruits that contain plenty of fiber, vitamins, and antioxidants. They are also known for causing bloating and digestive problems. This is because they contain fructose, which is a fruit sugar that a lot of people find difficult to digest.

Cooked apples and pears can be easier to digest than fresh ones. People can also replace the apples and pears in their diet with other fruits that are less likely to cause bloating, such as:. In most cases, bloating will occur as a result of specific foods or beverages in the diet rather than a severe medical condition.

Foods that cause bloating in one person may not affect another person. Therefore, it is important that people only avoid foods that affect them rather than cutting out every food that may cause bloating.

If avoiding certain foods does not help with bloating, it is best to talk to a doctor or dietitian who can address any particular issues.