Most of us pass gas anywhere from 12 to 25 times a day, according to Brigham and Women’s Hospital, and surveys show that abdominal bloating affects up to 30% of Americans.“Having a perfectly flat stomach all the time isn’t normal,” says Health contributing nutrition editor Cynthia Sass, MPH, RD.“After you eat and drink, food and liquids take up space inside your stomach and intestines, and that means some expansion.”.Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat.“Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” Sass says.These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can’t absorb.The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can’t tolerate, Sass says.Apples are a great snack, however: One fruit provides an average of 4.5 grams of protein and around 10% of your daily vitamin C requirement, so don’t give up on them altogether.“Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema,” Sass says.Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating.The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier.Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass.Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these.Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat.Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort. .

7 Foods That Reduce Bloating—and 5 That Cause It

Getty Images If you feel uncomfortably bloated after meals, it might be time to look at the types of foods you are eating.It won't eliminate or prevent bloating altogether, but it may make your veggies easier to digest.03 of 14 Worst: Legumes Getty Images It's probably not news to you, but beans, along with lentils, soybeans, and peas, are gas-causing foods.These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can't absorb.So when legumes reach the large intestine, your gut bacteria take the lead and feast on them.The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can't tolerate, Sass says."Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema," Sass says.Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.Eat papaya whole and fresh or blended into a smoothie 20 Healthy Meals for Dinner That Are Perfect for Weeknights.This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas.Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass.The compound potentially helps food be digested more easily, reducing bloat, gas, or constipation. .

Doctor's Orders: These Are the 6 Foods Behind Your Belly Bloat

Even though bloat makes you feel uncomfortable and renders it just about impossible to zip your skinny jeans, it’s usually not serious.Yes, you are supposed to eat cruciferous vegetables—these veggies are the workhorses of promoting our health and are high in vitamins, minerals, fiber, and antioxidants.Brussels sprouts, broccoli, cabbage, kale, and turnips contain a non-digestible carbohydrate (trisaccharide) called raffinose.The way to avoid belly bloat and still be able to enjoy cruciferous veggies is to let your digestive system adjust over time.Any beverage containing carbonation—soft drinks, beer, energy drinks—can give you that uncomfortable belly bloat feeling as a result of swallowing too much air.To combat bloat cause by carbonated beverages, reduce the number of these drinks you intake and opt instead for water with lemon, lime, or cucumber for a refreshing and healthier treat.If you read the ingredient list, you may see the words sorbitol, mannitol, xylitol, isomalt, and hydrogenated starch hydrolysates—these are different types of sugar alcohols.Common products that use sugar alcohols include sugar-free chewing gum, hard candy, frozen dairy desserts and baked goods.If you suspect sugar alcohols are contributing to your belly bloat, start reading the ingredient list and avoiding products that contain them.The reason is that fat takes longer to digest, which slows down the rate at which your stomach empties into the small intestine.Certain ethnic groups have a much higher degree of lactose intolerance than others, namely American Indian, African-Americans, Asians and Latinos.Drink extra water as this can help move the process of digestion along quicker beating belly bloat. .

5 Foods that Make You Bloat

FODMAP’s are short chained carbohydrates that skip digestion and are then fermented by gut bacteria in the colon which causes gas.Wheat contains a protein called gluten and this ingredient is found in pastas, tortillas, bread and baked goods.People with celiac disease (gluten sensitivity), can experience extreme digestive problems when wheat is consumed.“Consuming a low FODMAP diet can reduce the symptoms of bloating and irritable bowel syndrome,” says Cesar L. Espiritu MD, a PIH Health Family Medicine physician. .

3 Reasons Why Cabbage Can Cause Stomach Pain

First, the good news: Cabbage is packed with nutrients like fiber, vitamin C and potassium, according to the Cleveland Clinic.Including cabbage and other cruciferous veggies (like broccoli, Brussels sprouts and arugula) in your diet can also help lower your risk for developing conditions like cancer.The leafy green contains a complex sugar called raffinose, which can be difficult to digest and cause gas, bloating and stomach pain as your body breaks it down, according to John Hopkins Medicine.While fiber is an essential nutrient that supports good digestion, eating too much too quickly can lead to gas, bloating and cramping, per the Mayo Clinic.​Fix it:​ To avoid gas from excess fiber, slowly work cabbage and other high-fiber foods into your regular diet over the course of a few weeks, according to the Mayo Clinic.Cooking raw cabbage can also help offset some digestive troubles, per a still-relevant October 2009 review in ​Cold Spring Harbor Symposia on Quantitative Biology​.But if eating even cooked cabbage gives you digestive issues, limit or avoid the vegetable.But if your cabbage stomach pain is accompanied by symptoms like diarrhea or vomiting, you may have food poisoning, per the U.S. National Library of Medicine (NLM).Tip Talk to your doctor if you have food poisoning that causes diarrhea for more than five days, have bloody stools or can't keep fluids down, per the NLM.If you have an underlying digestive disorder like irritable bowel syndrome or SIBO, eating difficult-to-digest foods may lead to unpleasant symptoms like gas, bloating, nausea or heartburn, according to the Cleveland Clinic. .

19 Foods That Cause Bloating And Gut Discomfort

Plus, fatty foods can delay stomach emptying, making you feel uncomfortably full and bloated.The good news: Both of these grab-n-go fruits are packed with satiating soluble fiber, making them perfect foods to lose weight.If you find that filling fruits such as these cause your stomach to balloon, cut your serving size in half.To keep bloat at bay, Rumsey suggests cutting yourself off after two drinks and alternate each boozy sip with a glass of water to stay hydrated.Though no backyard barbecue or pot of chili would be complete without the addition of corn, the yellow vegetable may be the source of your ballooning midsection.This can lead to GI bacteria fermentation and trapped air and gas, which causes bloating.".Cruciferous vegetables like kale, broccoli, cabbage, and cauliflower are great sources of vitamin C and fiber, but they can also make you bloated and gassy thanks to their raffinose and fructan content.And the bad news keeps on coming: Not only does eating cruciferous veggies cause flatulence, but they also make bottom burps smellier, too."Humans don't possess the enzyme to break down raffinose, a complex sugar commonly found in cruciferous vegetables," says clinical nutritionist Jennifer Cassetta."So when these vegetables get to the lower intestine, they're fermented by bacteria and produce methane, carbon dioxide, and hydrogen, which leads to gas.".Aside from the bloat-inducing carbonation, diet drinks also contain artificial sweeteners that can wreak even more havoc on sensitive stomachs.The high soluble-fiber content in spinach makes it a filling addition to sandwiches and salads, but the nutrient may also cause bloating in those with sensitive bellies.If you're a big fan of eating the green raw, Cassetta suggests blending it into smoothies, as it's easier to digest once it's been partially broken down."Cooking spinach can help break down some of the rough or indigestible parts," Moskovitz tells us."Onions are a major source of fructans, a class of oligosaccharides, or complex sugars, that the small intestine can't break down," explains Moskovitz.Like other beans, soy contains oligosaccharides, sugar molecules that the body can't fully break down.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.Both lentils and beans contain oligosaccharides, a class of indigestible sugars that can cause bloat and gas.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.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."Staying hydrated also speeds up digestion and can counteract the effects of salt and carb-induced bloating.".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."When you drink through a straw, you also suck air into your stomach, which can increases gas and distention in your digestive tract," says Rumsey.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.The brew is a common home remedy for flatulence and can also relieve pain and discomfort from gas and bloating."Wean yourself onto high-fiber foods like bran cereals, beans, and lentils, starting with small portions," suggests Rumsey.Nine times out of ten, bloat is just a temporary thing that can be combatted by making behavioral and diet changes.Some oral antidiabetic drugs are coated with synthetic sugars that may cause bloating and digestive distress.The symptoms of irritable bowel syndrome (IBS), a disorder that affects the large intestine, include abdominal pain, bloating, gas, diarrhea, and constipation. .

How to Reduce Bloating From Vegetables

One example is raffinose, which is found in vegetables like cabbage, Brussels sprouts, broccoli and asparagus. .

13 Foods That Cause Bloating (and What to Eat Instead)

(People often confuse “bloating” with “water retention,” which involves increased amounts of fluid in the body. .

Cabbage Soup Diet: Why Nutritionists Don't Recommend It for

Because liquids can lead to fullness, as can fiber-filled cabbage, the concept behind the diet is to minimize hunger and cravings.The plan allows for unlimited consumption of cabbage soup with small amounts of other foods included in a strict schedule.There is no science backing the effectiveness of the cabbage soup diet, and no prominent doctors or medical institutions promote it.However, some elements of the diet can be appropriated in healthier ways — like consumption of more filling, vegetable-based soups – says Laura Zeratsky, registered dietician and nutritionist for the Mayo Clinic.Between the fiber and the fluid, this typically limits the appetite, making it easier to adhere to a strict calorie deficit.According to the Academy of Nutrition and Dietetics, diets this strict should be avoided because critical nutrients are missing.Depending on the recipe or a dieter's taste preference, this cabbage soup may contain high amounts of sodium, making it risky for people with hypertension and kidney disease.Although cabbage is a healthy diet component, the plan calls for such an intense caloric deficit that it could lead to weakness and muscle loss."Including a low-sodium [kind of] vegetable soup could be a step in the right direction in terms of feeling full.". .

9 Foods That Are Natural Diuretics — Bloat-Reducing Fruits and

For relief for my swollen feet, I turned to a bit of Old World magic I'd learned from my grandmother and sent my husband out for a head of cabbage.Diuretics help your body get rid of salt and water mainly by stimulating your kidneys to release sodium into your urine.While generally safe for occasional use, they can have side effects like hypokalemia, caused by too little potassium, which can lead to heart problems.You can avoid these by pairing over-the-counter diuretics with foods high in potassium like bananas, sunflower seeds, apricots, or oranges."In general, veggies and fruit are high in water and potassium (and some are higher in magnesium and calcium), which can help to offset the constriction of your blood vessels that make you feel bloated when you’ve had excess sodium," explains Jaclyn London, MS, RD, CDN, Nutrition Director at the Good Housekeeping Institute."Choosing foods like grapes, celery, watermelon, other types of melon, cherries, apples, grapefruit, oranges and lots of leafy greens is automatically your best bet for feeling better, faster.The vegetable’s diuretic effects come from the amino acid asparagine and has been used to treat swelling, rheumatism, and premenstrual water retention.Remember: If your feet are always swollen or you're regularly retaining water, a visit to your doctor is a good idea to check for an underlying medical condition.Native Americans identified the diuretic effects of cranberries, using them to treat a number of conditions including scurvy, which they believed was caused by too much salt.Cranberry juice has been used by women worldwide to prevent and treat UTIs and other bladder disorders, although research results have been mixed.Loaded with water and potassium and low in sodium, cucumbers also inhibit the production of nitric acid and inflammatory enzymes, thus reducing swelling.It contains the amino acid citrulline, which relaxes blood vessels and keeps fluids from leaking into nearby tissue, thus reducing the retention of water.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. .

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