If you suffer from chronic digestive conditions, it is important to consume foods that don’t make you bloat.
Many IBS sufferers have found digestive relief from the FODMAP diet which contains non-bloating foods. The type of anti-bloating foods on the FODMAP diet are ones which don’t ferment easily thus reduce the volume of gas in your intestines.
One study on the benefits of consuming foods that don’t cause bloating found that symptoms of IBS significantly improved. After a few months, people on the FODMAP diet had fewer symptoms of intestinal gas, bloating, stomach aches, and diarrhea.
Doctors from the Cleveland Clinic say that some of the best foods that don’t cause bloating include lactose-free milk, citrus fruits, kiwifruit, green beans, sweet potato, zucchini, rice, and quinoa.
You can also eat bananas on the FODMAP diet because bananas don’t cause gas.
How to Prevent a Bloated Stomach and Gas in Your Gut
The best way to avoid a buildup of gas and a bloated stomach is to eat foods good for your stomach. You should also eat food slowly to give it time to digest property and prevent overeating.
Doctors from the Mayo Clinic recommend some practical strategies to stop excess gas causing your stomach to bloat. This is what you should do:
- Eat and drink slowly. Eating slowly gives your digestion time to work properly and stops you from stressing. Also, you swallow less air when you eat and drink slowly.
- Avoid trigger foods. If you find that after eating certain foods your symptoms of gas and stomach aches are worse, you should avoid those. Some common foods that cause gas are cabbage, beans, dairy, and fructose.
- Walk after a meal. Going for a moderately-brisk walk can kick-start your digestive system and prevent food fermenting gasses in your gut.
- Reduce your intake of fatty foods. Foods high in fat are not only bad for your heart but they also put the brakes on your digestion.
It is good to remember that fiber, although a gas-producing food, is full of nutrients and benefits your digestion. Doctors recommend that you gradually introduce fiber-rich foods to prevent overloading your digestion.
One way to help get rid of gas and bloating is to avoid dairy products if you are lactose intolerant.
Doctors say that many people have trouble digesting lactose – a type of carbohydrate in dairy products. Problems digesting lactose can cause a large amount of flatulence to accumulate in the intestines and give your stomach a bloated, distended look.
If you find that milk, cheese, and other dairy products result in a gassy, bloated stomach, you should avoid these products. You can still eat yogurt or take kefir as these probiotic foods can actually help boost lactose digestion and prevent gas.