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what to eat when bloated

What to eat when bloated and gassy

07 Apr 2021 • 1 min read

The food you eat can affect your body in different ways. And that’s why you might find that certain foods make you feel more bloated and gassy than others. If this is something you are concerned with, don’t worry, there are certain things you can eat to help alleviate this concern and reduce the risk of it happening in the future. Being bloated or feeling gassy typically occurs when you eat food that promote the build-up of gas or air within your digestive system. However, if you feel as though it might be a medical concern, we’d always recommend speaking to your doctor.

Here are some of the foods that could be the main cause of your bloating:

Cruciferous vegetables

Vegetables such as kale, cabbage and broccoli are one of the worst culprits when it comes to causing bloating. They contain a sugar called raffinose, that remains undigested in your gut until it’s fermented. The fermentation process causes gas, which in turn, causes bloating. Of course, you shouldn’t not eat these vegetables, you might just want to be conscious of them and mix it up with some more high-fibre foods to help promote a stronger digestive system.


If you feel gassy after consuming dairy products, such as milk and cheese, this might actually be a sign that you’re lactose intolerant. This means your body might lack the enzymes needed to breakdown the sugar found in dairy products, and this can cause gas to form in your digestive tract.


Beans, lentils and peas, are types of legumes that could be lead to gassiness and bloating. They’re high in protein, but also contain a number of sugars and fibres that our bodies can’t absorb. Similarly to cruciferous vegetables, as your body can’t digest them effectively, your gut bacteria will feast on them, which can release excess gas. Other foods that might cause bloating include apples and salty foods. But don’t worry, not all foods cause excess gas and bloating.

Here are some foods that are good for your gut:


Cucumbers have been shown to include a high amount of pro-inflammatory enzymes, which can help to reduce swelling. They contact quercetin, which is a flavonoid antioxidant that helps with calm any inflammation issues.


Asparagus contains prebiotics, which help support the growth of the good bacteria in your gut. It helps maintain a healthy balance in your digestive system, which can help reduce the risk of being gassy. It’s an anti-bloating superfood, and helps your body to flush out any excess water, and in doing so, will make you appear less bloated.

High potassium fruits

Fruits such as banana, avocado or kiwi are high in potassium, which helps prevent water retention. It regulates the sodium levels in your body, and in doing so, can help reduce the risk of bloating due to high levels of salt. Bananas are extra beneficial because they have soluble fibre, which is known to help prevent constipation. If bloating is a concern of yours, you might want to add some additional vitamins or supplements that help improve your digestive health. Check out our range here. Last updated: 26 May 2020 Sources https://www.health.com/food/best-and-worst-foods-for-bloating
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