Bloating is just the absolute worst. You eat a scrumptious meal, perhaps even one you consider to be very healthy, and then that puffy feeling seeps in.
The most uncomfortable part of bloating may not even necessarily be the irritation so much as the affect on our vanity. No one wants to have to unzip those snug pants after a business lunch at work or change outfits before a date night because they are filled with gas.
The best way to avoid bloating is to pay closer attention to what we put in our bodies. It may seem obvious, but the foods we eat, unless there is a more serious underlying condition at hand, are usually the culprit.
Some foods, even healthy, nutrient-dense ones, can cause bloating. Other food choices, however, can prevent and diffuse bloating.
This list of the best and worst foods for bloating can help you make smarter choices so that you look and feel good after a meal!
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1. Salt
Sodium triggers water retention, which will balloon you up. Pay close attention to packaging to see if any of the food items you eat are high in sodium and steer clear of using additional salt in meals.
2. Apples
Though it may come as a shock because they have so many other health benefits, apple are high in fructose and sorbitol, which can make you feel puffy and stuffed.
3. Dairy
Many people lack the enzymes to break down the lactose in milk. This can irritate the GI and effectively cause bloating.
4. Legumes
Legumes like beans and lentils contain sugars and fibers the body can't break down. The bacteria in the gut tend to feed on them, which can cause some serious gas and irritation.
5. Broccoli
Cruciferous vegetables like kale, broccoli, and cabbage contain raffinose, a sugar that ferments in the gut, producing gas that causes the stomach to bloat.
6. Coffee
Caffeine-containing foods trigger acid reflux. Caffeine relaxes the esophageal sphincter, which causes the food to come back up through the esophagus.
7. Saturated Fat
Foods high in saturated fats may cause bloating and diarrhea due to poor fat absorption by the intestines.
See the best bloating remedies on the NEXT page!
8. Cucumber
Cucumbers contain quercetin, a flavonoid antioxidant that reduces swelling — hence why people put them on their eyes to reduce puffiness.
9. Bananas
Bananas are high in fiber and potassium, which helps regulate sodium levels. Thus they're able to reduce salt-induced bloating.
10. Chamomile or Peppermint Tea
Chamomile and peppermint tea can relax the gastrointestinal muscles to help dissipate gas, which is often the culprit of bloating.
11. Ginger
Ginger contains enzymes that help break down protein, thus relieving protein-caused puffiness and gas. Moreover, ginger also has anti-inflammatory properties.
12. Fennel Seeds
Fennel reduces GI spasms, which allows all that gas to pass.
13. Yogurt
Yogurt contains probiotics and healthy gut bacteria that help to maintain the overall health of your intestines and stomach.
14. Asparagus
Asparagus makes you pee a lot. This process flushes out all of the excess water, which relieves discomfort and bloating.
SHARE if some of the foods on this list surprised you!