6 Gas Producing Foods and Easy Ways to Reduce Bloating


There are several reasons for excessive gas in your stomach, normally the gassy and bloated tummy are caused by swallowed air or the food you ate. Even good things such as fiber-rich foods, also cause gas, which leading to a puffy belly, so eat them slowly to avoid getting the excessive gas.

Following are some common foods which can cause bloating:

  1. Artificial sweeteners: Not all foods that contain sugar will produce gas in your stomach, but certain artificial sweeteners, such as sorbitol, maltitol, mannitol and aspartame can increase bloating.
  2. Vegetables: Vegetables are essential for everyone’s diet, while some vegetables may produce more gas than others, and if your body is hard to absorb and tolerate that gas, then will result in bloating. Vegetables such as broccoli, brussels sprouts, cabbage, cauliflower, onions, potatoes, cucumbers and lima beans are the common gas-producing vegetables. If you’re sensitive, limit the amount of these vegetables.
  3. High fiber foods: Fiber is one important component to any healthy eating plan, and it’s essential to keep your diet fiber-rich to a healthier body. While the soluble fiber can give you unwanted gassy problems as foods with high soluble fiber cause much gas in your stomach. Certain foods that contain more soluble fiber are including grains, seeds, nuts, beans, vegetables such as carrots, spinach, cabbage, kale, broccoli and zucchini.
  4. Spicy foods: Spicy foods can cause bloating easily and the spicer the meal is, the more stomach acid it will trigger, which will lead to bloating. So limit the use of garlic, onions, black pepper, chilli pepper, BBQ sauce and nutmeg.
  5. Salty foods: High-sodium foods attract water, which leads to a bloated feeling. So avoid foods with too much salt such as processed foods when possible, as they normally contain much sodium.
  6. Fatty foods: Any type of fat takes longer time to digest than protein or carbohydrates in your stomach, just like fried foods, which are with a lot of fats, cause bloating easily.

Now you know these common belly-bloating foods, eat them in moderation and together with some simple lifestyle changes, you can treat or prevent bloating before it happens:

  • Eat slowly: How you eat is a key element, when you’re eating too fast, or eating while talking, you’re more likely to take in more air, which will cause a bloated belly. So slow down when you eat!
  • Drink more water: Drink plently of water and stay hydrated will help to prevent bloating by normalizing your digestive tract.
  • Avoid chewing gum: Chewing gum can make you swallow air, which causes bloating. Plus, it also contains artificial sweeteners which can make the bloating issue more seriously.
  • Use herbs for gas relief: A number of herbs can help speed digestion to relieve bloating and the discomfort caused by the excessive gas in your stomach. Ginger is one of them, as it contains zingbain, which is effective at reducing bloating caused by some protein rich foods. Other examples of herbs that may help are: chamomile, cinnamon, peppermint, basil, oregano and parsley.

More from Alex Jordon:

5min Recipe: Detoxifying Lemon Water

10 Secrets to Cut Down on Sugar

Amazing Benefits and Uses of Black Seed Oil

Liu Jiao
I have written articles on various physical and mental health related conditions, including diabetes/ heart disease/ autism/depression/Nutrition/fitness/diets/fad diets/herbs/alternative therapies/weight loss/obesity in children and adults/smoking risks/alcohol risks/fast foods/disease....

Visit my website: www.seekingfit.com for more healthy living tricks.