Follow our diet to reduce bloating immediately and avoid gas-producing foods like onions, beans, lentils, potatoes, dairy foods, and carbonated drinks.
Diet To Reduce Bloating Immediately
- Early morning drink @ 6:30 am: Ginger-mint drink
- Breakfast @ 9 am: Avocado-cucumber sandwich with ajwain drink
- Mid-morning meal @ 11 am: Turmeric-carrot soup
- Lunch @ 1 pm: White rice with tomato-bhindi curry + Buttermilk with a pinch of asafoetida
- Evening snack @ 4 pm: A bowl of diced cantaloupe with green tea
- Dinner @ 7 pm: Sooji-rice flour dosa with radish curry + jeera water
Consult 19 years experienced Chief Nutritionist Vasanthi for expert advice and a personalized diet plan. In-person consultation at HSR, Koramangala, Bellandur, Haralur, and video consultation across India.
- Consultation INR 750
- 1 Week personalized diet plan INR 2000
- 1 Month personalized diet plan INR 4000
- 3 Months personalized diet plan INR 9000
Table of Contents
What is Bloating?
Bloating is a condition characterized by the formation of gas in the stomach and intestines. Bloating can occur after eating a heavy meal, during menstruation, when drinking aerated drinks, and during constipation. Bloating may be a feeling of discomfort in the stomach.
How To Get Rid of Stomach Bloating?
Stomach bloating can cause discomfort in carrying out daily chores. Dietary modifications, exercises, massage, and other methods can help to get rid of stomach bloating. The build-up of gas can cause the stomach to feel larger and more painful. Below are some of the ways to get rid of stomach bloating:
- Walking can reduce stomach bloating. Walking helps to release excess gas and reduce constipation and encourage the easy movement of stools. A moderate pace of walking can make the person feel better and relaxed.
- Some yoga asanas can help in the release of gas from the GI tract. Happy baby pose, child’s pose, twists, and squats may help to release the gas through the bowels.
- Massaging the abdomen in a clockwise direction or circular motion aid in the release of trapped gas and provides relief from bloating and cramps.
- Peppermint capsules and sour candies may help to relax the intestinal muscles and reduce bloating. Persons with heartburn complaints are advised to avoid peppermint.
- A warm bath can soothe a sore abdomen. Bathing reduces stress and promotes the effective functioning of the GI tract which helps to reduce bloating.
- Swap water and fruit juices for carbonated drinks and sodas. Fizzy drinks can lead to gas buildup in the stomach. Bloating can also result from the intake of sugary drinks and artificial sweeteners.
- Chewing gum allows the swallowing of air while chewing which leads to bloating and stomach pain.
- A more active lifestyle can reduce the formation of gas and regulate bowel movements.
List Of Foods That Cause Gas and Bloating
Bloating and the formation of gas occurs while swallowing air along with foods and the breakdown of food in the digestive tract. The results are burping, flatulence, and bloating. Certain foods produce gas as a result of the formation of hydrogen, carbon dioxide, and methane gas. Here is the list of foods that cause gas and bloating.
- Beans
- Onions
- Lentils
- Vegetables like cabbage, cauliflower, broccoli, brussels sprouts, and Bok choy
- Dairy products and foods containing lactose
- Carbonated beverages
- Wheat bran and brown rice
- High-fiber foods like corn and peas
- Pasta, noodles, bread, white potatoes, and starchy foods
- Sugary desserts
Foods That Prevent Gas and Bloating
Foods that prevent gas and bloating are
- Fruits like bananas, avocados, cantaloupes, papaya, grapes, watermelon, pineapples, kiwi, and berries.
- Vegetables like tomatoes, lettuce, ladies’ finger, bell peppers, cucumber, spinach, celery, and zucchini
- Fermented foods and probiotic foods
- Grains like white rice, gluten-free bread, and rice cakes
- Animal foods like eggs, poultry, and fish
- Spices like cumin, ajwain, and asafoetida
- Herbs like basil, ginger, and turmeric
Fruits Good for Digestion and Bloating
Fruits are excellent choices for great snacks and to relieve the symptoms of gas and bloating. Fruits like bananas, grapes, oranges, lemons, pineapples, plums, avocados, peaches, strawberries, watermelons, cantaloupes, kiwis, and pomegranates.
Fruits improve the gut microbiome which calms gas production. Fruits improve digestion and reduce bloating and gastric problems.
It is advised to avoid apples and pears as these fruits contain good amounts of fiber which can cause bloating and digestive problems. The fructose content in apples and pears makes them difficult to digest.
FAQs
What to eat when constipated and bloated?
Herbal teas, fruits, fermented and probiotic drinks, yogurt, ginger juice/tea, cucumber, lemons, avocados, and watermelon can be eaten when constipated and bloated. Watermelon contains phytochemicals like beta-carotene and vitamin C which calms down bloating triggered by inflammation and eases constipation.
How to relieve bloating and gas during periods?
Intake of adequate water, limiting salty foods, avoiding refined carbohydrates, relying on fresh fruits and vegetables, intake of potassium-rich foods, and moderate exercise can help to relieve bloating and gas during periods. Mindful eating and proper management of portion sizes of foods ensure better digestion and decrease gas production.
How to relieve upper abdominal pain and bloating?
Drinking warm water and mild walking can help to relieve upper abdominal pain and bloating. This kind of abdominal pain subsides normally within 2 hours. Slow eating and chewing the food well can reduce the amount of air swallowed which prevents bloating. Avoid the intake of sodium-rich foods and packaged foods during this period.
Does milk cause bloat?
Yes, milk and its products cause bloating in people with lactose intolerance. The intestines cannot digest sugars (lactose) in dairy products, as a result of which diarrhea, gas formation, and bloating persist. The lactose in milk products is fermented by the bacteria in the colon which produces hydrogen, carbon dioxide, and methane gases.
Do eggs cause bloating?
Popularly eggs do not cause bloating. People allergic to egg whites or yolks may experience a gastric upset such as bloating or diarrhea. If you don’t want your fart to smell bad avoid consuming eggs with your gas-producing foods like beans and lentils. Eggs contain sulfur compounds that promote the formation of hydrogen sulfide by the gut bacteria which results in foul-smalling gas.
Does rice cause bloat?
No, rice does not cause bloating, but when consumed with gas-producing foods like lentils, beans, cauliflower, cabbage, broccoli, and other foods can lead to the symptoms of bloating. Rice is an exemption from starchy foods that do not cause gas. Rice is completely digested in the intestines reducing the risk of bloating.
Do chia seeds cause bloating?
Chia seeds naturally absorb plenty of water which when ingested absorbs water from the intestines and cause the stomach to feel bloated. Chia seeds start to expand in the stomach and lead to digestive issues. Chia seeds are extremely high in fiber which when eaten in large quantities can cause abdominal pain, bloating, gas, and diarrhea.
Do oats cause bloating?
Oats may cause bloating, gas formation, and discomfort in the abdominal region if you have a sensitive stomach. Oats are gluten-rich food that may account for bloating. Some bloating may be experienced in the initial stages of oats consumption due to its bran content, but a gradual increase in fiber makes the stomach accustomed to the new diet.
How to reduce bloating first trimester?
Small, frequent meals with moderate fiber content, limiting the intake of highly fatty and greasy foods, avoiding gas-producing foods, limiting the intake of coffee, drinking plenty of water, and regular physical activity may help in reducing bloating during the first trimester. A gradual and steady increase in fiber is advised during the initial stages of pregnancy.
Do bananas cause bloating?
Bananas are potassium-rich foods that help to maintain fluid balance and avoid bloating. The presence of soluble fiber in bananas helps in regular bowel movements that prevent constipation which can be the main cause of bloating. But some people may experience bloating with the intake of bananas due to the presence of sorbitol in them, whereas most people find it beneficial which reduces bloating.
Does bread cause bloat?
All kinds of bread contain gluten which may be the major reason for bloating. Extra gluten is used in the making of commercially available bread to make them soft and increase its elasticity. Bread available in the market seems to aggravate IBS symptoms such as bloating and gas formation.
How to get rid of bloating after a workout?
Drinking plenty of water and fluids to compensate for the water loss is necessary to get rid of bloating after a workout. If bloating is a persistent problem post-workout, shift to a meal high in proteins and vitamins and stay away from sugary and carbonated beverages. Eating a meal 2-3 hours before a workout is advised to ensure proper digestion and absorption.
How to stop bloating at night?
Walking after the meal, yoga asanas, abdominal massage, use of essential oils, and a warm bath at night before going to bed can help to stop bloating at night. Drinking more water helps in flushing out the toxins and prevents bloating. Avoid eating dinner close to bedtime and lying down immediately after the meal to prevent indigestion and bloating.