Reviewed by Carol DerSarkissian, MD
drinking through a straw chewing gum guzzling carbonated beverages sucking on hard candy.
Some people swallow more air when they’re nervous. It’s possible that practicing ways to reduce stress and anxiety, such as breathing exercises or progressive muscle relaxation, may help reduce excess gas and bloating.
Avoid Bloat-Inducing Foods
Difficult-to-digest foods can cause gassiness and bloating. These are some familiar culprits.
Beans and lentils are very healthy foods that contain indigestible sugars called oligosaccharides. These sugars must be broken down by bacteria in the intestines. Fruits and vegetables such as Brussels sprouts, cabbage, cauliflower, carrots, prunes, and apricots. These items contain sugars and starches that may cause gassiness and bloating, even though these foods are good for you. Sweeteners can also cause gas and bloating. Sorbitol, an artificial sweetener, can’t be digested. Fructose, a natural sugar added to many processed foods, is hard for many people to digest. To avoid bloating, be aware of these sweeteners in the foods you eat and limit the amount you consume. Dairy products can be a source of intestinal distress and bloating if you have trouble digesting lactose, or milk sugar. Whole grains, recommended for their many health benefits, can sometimes cause bloating and gas problems. One reason whole grains are so healthy is their high fiber content. But fiber is an indigestible carbohydrate. Abruptly increasing the amount of fiber you eat can cause gas, bloating, and constipation. Nutritionists recommend slowly adding more fiber into your diet to allow your body time to adjust. At the same time, drink plenty of water with high-fiber foods, says nutritionist Joanne L. Slavin, PhD, RD, professor of food science and nutrition at the University of Minnesota. “All fiber absorbs water,” she says. Drinking liquids helps fiber move through the digestive system and prevents bloating and constipation.
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