Gas in the intestinal tract causes discomfort with bloating and, embarrassingly, noisy belching and/or breaking wind. This likely happened because you rushed through your food, which subsequently did not get digested properly. However, this is not the only cause. You need to consider the type of food you eat, which causes gas. One of the crucial steps to prevent gas and bloating naturally is to have a diet that avoids foods that cause them in the first place. With this goal in mind, go through our informative blog to know the fruits, vegetables, grains, and drinks to avoid and the types of healthy food that will help alleviate gas and bloating naturally.
What Causes Gas and Bloating?
There are a number of factors that contribute to gas and bloating. One of the simple reasons could be that when you gulp down food or beverages at a fast pace, you swallow too much air, which goes down and settles in your gut. The same happens when you talk continuously while eating. It is fine if it is a small amount of air, as it is a natural process when you breathe or chew food. It is when too much gas gets stacked up in your gut that the problems begin.
A few other possible causes of gas and bloating include-
- Downing fizzy drinks
- Eating foods which your digestive system cannot process thoroughly
- Habits like chewing on hard candy or chewing gum
- Excess fluid retention, which may be caused by a high salt intake or a hormonal change
- An underlying health ailment like an infection or a digestive disorder such as Gastrointestinal Reflux Disease (GERD)
- Excessive bacterial growth in the small intestine
Role of a Balanced Diet in Managing Symptoms
It is important to maintain a healthy, balanced diet to manage symptoms of gas and bloating without compromising on nutrition. For example, you love jackfruit and are aware of its benefits because it contains vitamins, minerals, and antioxidants to boost immunity, and its fiber content maintains a healthy cholesterol level. At the same time, the high fiber content can cause gas and bloating. The sensible thing would be not to eliminate it from your diet altogether and enjoy it once in a while. Remove the stringy fibers, chop them into small chunks, and pressure cook till tender so that it is then broken down easily when entering the digestive system. Also, avoid eating a large quantity in one sitting.
Similarly, first, identify which food or drink triggers symptoms of gas and bloating and consult a nutritionist for gut health to know whether those can be taken in moderation or must be avoided completely.
Foods and Drinks to Avoid for Gas and Bloating
If you consistently suffer from severe gas and bloating issues, then you need to eliminate certain foods from your diet. While it is advisable to consult with a nutritionist for bloating and gas, especially if you have a medical problem, you could check out this handy list with a few examples to know which foods to avoid to alleviate gas and bloating-
- Beans (e.g. kidney beans and black beans)
- Legumes (e.g. peanuts, beans, and chickpeas), which include lentils (e.g. black gram dal and chana dal)
- Whole Grains (e.g. brown rice and quinoa)
- Milk and other dairy products containing lactose (e.g. ice cream and cheese) – should be especially avoided by lactose-intolerant people
- Cruciferous vegetables (e.g. cabbage and broccoli), peas, onions, and garlic
- Nuts (e.g. pistachios and cashew nuts)
- Fruits (e.g. pears and apples)
- Fizzy drinks (e.g. soda, including diet soda, and beer)
- Artificial sweeteners (these contain indigestible sugars)
- Processed foods, fast food, and frozen meals (these contain high sodium content and unhealthy fats)
Foods and Drinks That Prevent Gas and Bloating
Let’s check out the other side of the coin and know the list of foods and beverages that are good to take to reduce bloating, go a long way in preventing gas, and are generally beneficial in other ways in alleviating the symptoms.
- Fruits like avocado, grapes, kiwi and cherries
- Berries like blackberries, raspberries and strawberries
- Vegetables like carrots, zucchini, cucumber, and celery
- Seeds like fennel seeds (chew a teaspoon after a meal), cumin seeds (put in a teaspoon while cooking), and chia seeds (soak a small pinch of them in water before consuming or using in a salad)
- Teas like peppermint tea, green tea, and hibiscus tea
- Coconut water
Simple Lifestyle Tips to Prevent Gas and Bloating
It is all very well to focus on diet for relief from gas and prevent bloating, but it should not divert you from other essential steps to take as you go about your daily routine in life. Here is a ‘Don’t’ checklist:
- Don’t become a couch potato, sticking to a work desk for a greater part of the day, parking in front of the TV in the late evening, and then becoming horizontal to sleep at night. Get moving! A walk around the block after eating is highly beneficial.
- Don’t gobble and gulp. Focus on chewing food slowly and sipping beverages
- Don’t eat a heavy meal just before you sleep at night. Eat light.
- Don’t head for a noon snooze or crash out at night just after eating. Wait for an hour at least.
- Don’t chew gum.
- Don’t have aerated drinks.
- Don’t use straws when having a drink.
- Don’t get dehydrated. Drink sufficient amounts of water throughout the day.
- Don’t eat foods containing high amounts of salt.
- Don’t smoke or drink alcohol.
- Don’t succumb to anxiety and depression, as these can cause digestive disorders. Speak to loved ones and consult a professional if necessary. Good mental health is as important as physical fitness and a balanced diet.
A useful tip: As soon as you belch or break wind and you feel bloated, jot down what you ate or drank prior to experiencing gas and bloating issues. If those same foods and drinks frequently cause the problems of gas and bloating, you will know those are the ones to avoid in your diet. It is important, too, to consult a dietician and nutritionist to find out if there may be some health problem that could be a contributing factor.
Useful Home Remedies for Quick Relief
Here are some quick ways to deal with gas and bloating and get quick relief:
- Chew (slowly, don’t swallow!) a teaspoon of fennel seeds after each meal.
- Put two to three basil leaves in a cup of water, strain, and drink.
- Drink a glass of water with a pinch of chia seeds (sabza) and a squeeze of lemon every morning before breakfast.
- Sip coconut water regularly each week, daily if available (but not with a straw).
IMPORTANT: Some quick remedies may not be suitable for pregnant women, breastfeeding mothers, and those with diabetes. Besides, it is advisable to consult expert knowledge to find out the root cause of gas and bloating, as there may be an underlying medical ailment. Identifying triggers that cause gas and bloating will also be helpful for a dietician to draw up a meticulous plan without compromising on nutritional needs.
Conclusion
Gas and bloating is not a disease and nothing to be feared. Maintaining a balanced diet rich in fruits, vegetables, grains, and drinks can significantly alleviate and even prevent gas and bloating. You can consult the team of expert nutritionists at Qua Nutrition to get the best results for you in alleviating gas and bloating. Contact us now!
