20 foods that don’t make you bloated
We’re about to have a conversation about bloating, a thing no one likes but everyone experiences from time to time (or maybe more often than that…if that’s you, no worries , keep reading). But before we start, let’s make a few very important points clear.
First of all: having bloating during your period is completely normal, speak American College of Obstetricians and Gynecologists. And bloating after eating many different foods is nothing to worry about.said Rabia de LatourMD, gastroenterologist, assistant professor of medicine at NYU Langone Health and director of endoscopy at Bellvue Hospital Center.
In other words, these two types of bloating are not something you need to “fix”. “Bloating can be a very normal reaction to digestion,” says Tayler SilfverdukRDN, who emphasizes that we should approach it from a neutral point of view, that there is nothing wrong with what is happening (if you constantly feel bloated, especially after eating certain foods, you’ll want to see a gastroenterologist). But otherwise, “Can you remember that this is a normal digestive response?” Can you remember that you are inflated and your value has not changed, or that you are inflated and it will pass? [This] can help reframe bloating,” says Silfverduk.
The kind of bloat I want to talk about is more of an internal point of view. It’s often painful, it can involve diarrhea or constipation, and it happens at least once a week (Not fun.) Sound familiar? These are all signs that you might have an underlying condition like irritable bowel syndrome (IBS) or lactose intolerance that causes bloating., says Dr. de Latour. And in this case, the constant bloating could be sending you a message: the best way to find out is to make an appointment with a gastroenterologist so they can properly assess the situation.
If you have an underlying condition, you’ll likely come away with a diagnosis of IBS, lactose intolerance, celiac disease, small intestinal bacterial overgrowth (SIBO), or functional bloat syndrome, said Doctor de Latour. But don’t panic, they can all be treated or at least managed so you don’t have to deal with painful bloating forever.
With lactose intolerance and celiac disease, the main solution is to avoid the foods (ie dairy or gluten) that trigger your symptoms. While gluten is a complex protein that can be difficult for the body to break down and can cause some degree of bloating, that doesn’t mean everyone should cut out gluten, says Silfverduk. The only people who should avoid gluten are people with celiac disease or a designated gluten intolerance, and the only way to know for sure is to ask your doctor if you can get tested for celiac disease. (if it’s not celiac disease, you could possibly have gluten intolerance).
And for SIBO, it’s as simple as getting an antibiotic from your doctor to control bacteria in your gastrointestinal tract. If you have IBS – which is most common in women, by the way – or functional bloating syndrome (which basically means you have bloating at least once a week for six months without any other diagnosis), sticking to a low-FODMAP diet should help. feel better, says Dr. de Latour.
FODMAPs, known as fermentable, oglio-, di-, mono-saccharides and polyols, are a group of carbs that aren’t well absorbed by the gastrointestinal tract, so they sit in your small intestine and suck in gas and fluids that can cause abdominal pain and bloating, says Dr. de Latour. So if you have IBS or functional bloat syndrome (or think you might), you’ll want to reduce FODMAPs as much as possible so you can feel better after eating.
Some foods that could potentially make bloating worse due to their high FODMAP content? Foods high in sugar, apples, onions, gluten-based foods, beans, dairy products, broccoli and cauliflower. To verify this page if you want a more comprehensive list.
Now that we have it all figured out, let’s move on to some popular low FODMAP foods and foods that don’t make you bloat in general, as well as a few that might actually to help symptoms.