What Are Anti Bloating Foods?
Many foods make you bloated; that is why it is hard for you to find foods that are safe to eat when you go grocery shopping. So, instead of listing down the foods that cause bloating, why don’t you have a list of anti bloating foods?
This way you will know what foods you can eat. It is hard to avoid bloating-causing foods because most of these foods are healthy and nutritious.
But some foods do not cause as much flatulence, gas, and bloating. So there is also an anti bloating diet and certain food combinations that you can follow during meal times to lessen flatulence, bloating, and excessive gas production. By following certain food combinations and eating non bloating foods, your digestive system can work efficiently.
Foods That Do Not Cause Much Bloating, Flatulence, and Gas
Vegetables with low carbohydrate content
- Cucumbers, Bamboo shoots, Carrots, Endive, Green beans, Okra, Raddichio, Tomatoes, Bok choy,
- Herbs ( basil, cilantro, mint, rosemary, thyme, chervil, dill, oregano, tarragon)
- Lacto-fermented vegetables (Pickles, sauerkraut, kimchee—these foods help in digestion and produce little gas)
- Sea vegetables (nori, dulse, seaweed, sea lettuce)
- Celery, Eggplant, Fennel, Jicama, Mushrooms, Pumpkin, Scallions, Water chestnuts
- Greens (Collards, kale, mustard greens, chard, endive, lettuces, spinach)
- Sprouts (alfalfa, clover, mung bean, sprouted legumes, broccoli, lentil, radish)
Here are more vegetables that you can add to your anti bloating foods list. These foods may contain a little higher consistency of carbohydrates but do not produce much gas:
- Celeriac, Coconut, Spaghetti squash, Yellow wax beans, Avocado, Chives
- Peppers (red, yellow, and orange—except green pepper as it is hard to digest)
- Dandelion greens, Snow peas, Green or yellow summer squash, Zucchini
Fruits with low sugar content
Sugar such as lactose, sorbitol, fructose, and raffinose can cause bloating and gas. Fructose is naturally present in some fruits and vegetables as well as wheat. To lessen flatulence, eat fruits that are less in sugar and list them down under anti-bloating foods.
Here are some fruits with low to medium sugar content (raw fruits and not preserved):
- Watermelons, Salmonberries, Rhubarb, Pears, Papayas, Limes, Kiwis
- Honeydew lemons, Grapefruits, Cranberries, Cantaloupes, Blackberries
- Apples, Apricots, Blueberries, Casaba melons, Gooseberries, Guavas
- Huckleberries, Lemons, Nectarines, Peaches, Plums, Raspberries, Strawberries
Aside from berries (raspberries and strawberries) containing less sugar, they are rich in vitamins and antioxidants; they are perfect when added to salads and grilled meats. Grapefruit also goes well when added to salads with avocado slices. These fruits do not have to be eaten plainly; just be creative!
Proteins that are not gassy
Most foods that have high fats and proteins seldom cause flatulence, unlike foods containing carbohydrates. Try eating these anti bloating foods that are rich in proteins:
- Cheese (hard), Eggs, Peanut butter, Beef (lean), Chicken (white meat), Fish, Turkey (white meat)
Wheat Alternatives That Do Not Cause Much Flatulence
Wheat is hard to digest and can overwork the digestive system. As we grow older, our digestive system develops intolerances to certain kinds of food, especially those hard to digest. Many people have problems digesting wheat which can result in fermentation and production of gas.
Eating wheat alternatives such as grains that are easier to digest can be part of your home remedies for gas, which means lesser work for the digestive system and lesser bloating and flatulence.
- Non-cereal grains: Quinoa flour is perfect for quick bread and cookies, but it is unsuitable for bread. Before using the flour, rinse it first for a few minutes to remove saponin that can cause bloating and flatulence.
- Cereal grains (under the same family as wheat): millet, rice (do not cause bloating), wild rice, teff, corn (cause a little flatulence); when these cereals are ground, the flour can be used to replace wheat flour.
- Nut meal: grounded nuts like hazelnuts, almonds, and walnuts can be used to make cookies and cakes instead of the regular wheat flour. Grind these nuts only when needed because they have a very short shelf life. Add these substitutes slowly because their fiber content may also lead to flatulence.
- Rice bread is perfect for those with wheat intolerance. This does not contain allergy-causing ingredients and uses rice flour. Since rice flour is used, it does not cause flatulence and bloating.
- Pasta: Pasta may be made from rice, quinoa, or cornflour. You can choose from shells, lasagna, elbow, spaghetti, or penne varieties, or go for fun shapes if you have kids.
In other areas, pasta made from rice flour can only be bought from your local specialty food shops as well as from Amazon.com’s special food store. Rice bread can also be found in certain chain stores, in the health or frozen food sections.
Dairy Substitutes that Do Not Cause Flatulence
Certain sugars can cause bloating, flatulence, and gas. Lactose is a kind of sugar. If you have a hard time digesting lactose, then eat and drink dairy alternatives instead. Dairy alternatives can take the place of cheeses and milk used for baked goods, which goes well with cereals. In addition, eating dairy substitutes can help relieve bloating.
- Avocado, hummus, guacamole, and tahini can be used instead of salad dressings and mayonnaise.
- Tofu and soy cheese. They come in soft and hard; there are also available as cream cheese and slices.
- Oat milk, soya milk, almond milk, and rice milk.
- Soya yogurts with live cultures (must be refrigerated)
- Desserts: Soyasun desserts, soya vanilla dessert instead of custard, soya cream, soya ice cream
- Yeast flakes: use this to sprinkle on your foods; it has a cheesy flavor. It is rich in vitamin B.
- Soya yogurts (refrigeration not necessary).
Soy milk may help get rid of bloating and is the best you can use as a dairy milk substitute. You can use it for cooking, baking, drinking, and on your cereal. However, people say that they feel gassy and bloated; if so, they are allergic to soy. Almond milk is rich in vitamin E and other nutrients; it is also sweet and creamy.
You can make this with Homemade Almond Milk Recipe and add maple syrup, carob powder, and other flavors. Though other people may find almonds to cause a gas increase, most people find it perfect to get rid of bloating. Also, remember that people suffering from lactose intolerant can eat aged dairy products such as aged cheeses and yogurt without suffering from flatulence and bloating. You can list these foods in your anti bloating foods list.