Reduce Bloating with These Foods
Bloating is a common discomfort that affects everyone. It is primarily caused by the foods we eat, but it also can be exacerbated by what we don’t get enough of in our diets, such as fiber or fluids.
However, there are dietary strategies that can help reduce or prevent bloating.
“Most important is to decrease sodium and increase fluids, to help flush excess sodium away,” says Jenna Rosenfeld, a registered dietitian at NewYork-Presbyterian Hospital/Weill Cornell. Women should drink eight to 10 8-ounce glasses of water and other fluids daily.
“Also, avoid chewing gum, sugar-free foods, and carbonation, because they can incorporate gas into your digestive system and worsen bloating,” she says.
Here are some additional nutritional tips to help reduce bloating.
Fiber. Fiber helps keep foods soft and moving through your digestive tract. A lack of enough fiber in your system can cause it to back up and can produce gas and constipation. Women over 50 should consume 21 grams of fiber a day. Fruits, vegetables, whole grains, nuts, and seeds all contain fiber.
Probiotics. Yogurt’s probiotics help balance the good and bad bacteria in your intestinal tract to help keep your digestive system functioning properly. It also reduces inflammation. If you are lactose intolerant, try kefir, a fermented milk drink that is nearly lactose free and has even more probiotics than yogurt.
Beware of FODMAPs
This acronym, which stands for fermentable oligosaccharides, disaccharides, monosaccarides, and polyols, are sugars (more commonly known as fructose, fructans, galactans, and lactose) that may not be digested or absorbed well by the body. Key foods that include FODMAPs are apples, artichokes, asparagus, broccoli, garlic, onions, beans, lentils, legumes, dairy, honey, and watermelon. If you have a digestive reaction to FODMAPs, limit or reduce your intake.
Tea. Tea has anti-inflammatory properties, especially green, black, white, oolong, mint, peppermint, ginger (which also helps with nausea), chamomile, hibiscus, and lemon tea, which are good for calming the digestive system. Chop fresh mint, slice lemons, or add a quarter teaspoon of dried ginger to your regular cup of tea. The heat also soothes your digestive tract. Not a tea drinker? Try a cup of hot water with lemon.
Diuretic foods. Diuretics help the body eliminate excess fluid. Foods with diuretic properties include asparagus, cabbage, celery, garlic, cranberries, beets, cucumber, and watermelon. Be careful not to become dehydrated when consuming diuretics. Make sure you still get your eight to 10 8-ounce glasses of fluid required per day to stay hydrated. (Note that caffeine is a diuretic, so drink a glass of water after each cup of coffee or tea to maintain hydration.)
Potassium foods. Potassium counteracts the effects of sodium and, as a result, can help reduce fluid buildup. Potassium-rich foods include bananas, avocados, beets, cucumbers, oranges, cantaloupe, spinach, prunes, raisins, dates, potatoes, sweet potatoes, and watermelon. The USDA suggests that women over 50 consume 2 cups of fruit per day, especially whole fruits (this includes fresh, canned, frozen, or dried, but not juice, as juice often has added sugar). Note: Don’t overeat potassium-rich foods to counteract bad sodium choices. Eat a normal amount of healthy foods spread evenly throughout the day.
Cruciferous vegetables. For some people crucifers—including broccoli, cauliflower, bok choy, and Brussels sprouts—can cause bloating and excess gas. Try reducing their effect by mixing them with other vegetables.
If your bloating does not go away after a few days, see your doctor, as it could be a sign of a more serious condition.
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