What Foods Cause Bloating and What to Eat Instead

You have reached your afternoon slump and are ready for a satisfying snack to get you through the rest of the day. The worst thing you can do is eat a processed, junky snack that will leave you feeling uncomfortable and bloated the rest of the afternoon. What foods cause bloating? And what are some alternative snack ideas that will leave you feeling satisfied and comfortable?

What Foods Cause Bloating?

Think about the foods that you indulge in that make you feel regretful a few hours later. Usually, they are foods that are greasy or highly processed. Sometimes, even healthier foods can lead you to feel bloated, like milk and beans.

Let’s look at a list of foods to avoid if you have a long meeting to sit through or don’t have the freedom to get up and walk around tofeel more comfortable.

• Beans and Lentils:These foods are high in fiber, which means they move through your digestive system more quickly than other foods. This can be a good thing but comes with a byproduct of gas and bloating. Look for beans that have been soaked thoroughly and have a lower chance of causing bloating, such as pinto beans and black beans.
• Bread:Bread contains gluten, which can contribute to gas,indigestion, and even diarrhea in many people. While gluten is found in many of the foods we eat, it is best to limit the intake to be sure that you can comfortably digest the food. Next time you’re at a restaurant for lunch, limit yourself to one roll or breadstick before moving on to your meal. You do not have to eat an alternative to bread – just be sure to eat it in moderationto avoid bloating.
• Foods High in Fat:You may find that you feel bloated after a big steak dinner or a basket of cheese fries. These greasy foods can cause feelings of discomfort, especially when you overindulge and eat large portions. Instead, choose meats that are leaner, like chicken or turkey. And eat cheese in moderation.
• Onion and Garlic:Although these fragrant foods are eaten in small quantities typically, they pack a punch. They contain fructans, a fiber that leads to feeling gassy and bloated. You can limit your use of onion and garlic, using other spices like rosemary, oregano, and basil to bring in a variety of flavors.
• Carbonated Drinks:Have you ever noticed that drinking soda makes you burp? If you are in a place where it isn’t polite to burp and release that gas provided by the fizzy bubbles in carbonated drinks, the gas stays in your stomach. This leads to an expanded, full stomach, which can be very uncomfortable. Instead, choose water or a ginger shot like Hana Tonic.

Take a look at your diet and think about how often you feel bloated. If it is more often than not, it may be time tochange your eating habits. Look for simple ingredients in the foods and snacks that you eat. Think about replenishing energy to your body and which foods will provide that for you in a healthy way.