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Foods to Avoid to Prevent Bloating
Although it isn't the only cause of bloating, your diet can affect the amount of gas in your stomach. Keeping a food diary can help you determine which foods are most likely to trigger gas and bloating for you, as this varies from person to person. Limiting these foods or avoiding them altogether can help keep you feeling your best. Many of these foods are very nutritious, so avoid only those foods that have actually caused you to become bloated, rather than avoiding all of the foods that have the potential to do so.
If you are experiencing serious medical symptoms, seek emergency treatment immediately.
Common Causes of Bloating
Avoid drinking soda or alcohol. Don't eat spicy or fatty food, and skip the processed meats 2. Apples, peaches and pears, as well as juices made from these fruits, can cause bloating because of their high fructose content. Anything containing high-fructose corn syrup is also best avoided. Dairy products can cause bloating if you're lactose intolerant 1. Some people also have problems digesting sugar alcohols, including mannitol, sorbitol and xylitol, which are found in some sugar-free candies and gums.
- Avoid drinking soda or alcohol.
- Don't eat spicy or fatty food, and skip the processed meats 2.
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- BabyCenter: How Can I Relieve Bloating and Indigestion?
- Drugs.com: How to Avoid and Decrease Problems with Gas
- Comston T, Vonckx B, Cherie, goheen C, Rhin. Farting – how much is normal and what can I do about it? BuckMD Blog. https://u.osu.edu/buckmdblog/2010/07/07/farting-how-much-is-normal-and-what-can-i-do-about-it/. Published June 20, 2014.
- Symptoms & Causes of Gas in the Digestive Tract. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/symptoms-causes. Published July 1, 2016.
- Treatment for Gas in the Digestive Tract. National Institute of Diabetes and Digestive and Kidney Diseases. https://www.niddk.nih.gov/health-information/digestive-diseases/gas-digestive-tract/treatment. Published July 1, 2016.
- Comston T, Vonckx B, Cherie, goheen C, Rhin. Farting – how much is normal and what can I do about it? BuckMD Blog. Published June 20, 2014.
- Symptoms & Causes of Gas in the Digestive Tract. National Institute of Diabetes and Digestive and Kidney Diseases. Published July 1, 2016.
- Larijani B, Esfahani MM, Moghimi M, et al. Prevention and Treatment of Flatulence From a Traditional Persian Medicine Perspective. Iran Red Crescent Med J. 2016;18(4):e23664. doi:10.5812/ircmj.23664
- Treatment for Gas in the Digestive Tract. National Institute of Diabetes and Digestive and Kidney Diseases. Published July 1, 2016.
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.