There’s nothing pleasant about experiencing gas and bloating, and particularly frustrating if you’re filling your plate with nutritious foods. Although it’s true that these two issues are common, it may be worth evaluating your diet for potential triggers that are flying under the radar (yes, even healthy foods can cause issues).
Uncovering what’s causing bloat is no small feat and can be difficult to pinpoint on your own, so let’s share some common trigger foods that are put forth by gastroenterologist Will Bulsiewics, MD.
If you’re regularly experiencing bloating and gas, there are two foods that Bulsiewicz suggests removing (even temporarily) to see how your body responds.
Foods to eliminate to ease bloating & gas:
- Dairy products
A world without cheese and ice cream may be difficult to imagine, but the reality is you may be sensitive to dairy and therefore milk-centric foods might not sit well. Dairy products contain lactose. “Lactose is a sugar that 70% of the world struggles to process and digest and easily causes gas and bloating,” according to Dr. Bulsiewicz.
- Artificial, low-calorie sweeteners
Many people opt for sugar-free sweeteners under the impression that they’re healthier. However, while they are lower in calories and may mitigate a blood sugar spike, they could also be the culprit for any ongoing gut struggles like bloating. Artificial sweeteners typically contain sugar alcohols that can cause gas and bloating; stevia, for example, can do this.
What you can do to improve your gut health.
While eliminating certain foods is an option when it comes to supporting your gut, there are additional options for caring for your gut microbiome. Here are some favorites:
- Take a high-quality probiotic.
Probiotic-rich foods such as sauerkraut, kimchi, and kombucha are excellent for supporting a healthy gut, but you can even take this a step further by selecting a targeted probiotic. Ask your doctor or pharmacist for their suggestions on a probiotic supplement specifically designed to ease bloating, support a healthy gut, and aid in proper digestion.
You should note that you won’t see immediate changes but making your probiotic a habit alongside a healthy and balanced lifestyle can offer noticeable support over time.
- Get moving.
It’s no secret that exercise is great for your body on the whole, but did you know it can actually support a healthy gut? “People who exercise tend to have a more diverse gut microbiome,” claims gastroenterologist Marvin Singh, MD. Whether that looks like heading out on your daily walk, squeezing in a HIIT (high intensity interval training) workout, or going for a run; however you choose to exercise will not only get rid of your stress but also keep your gut health in check.
- Consume a nutrient-dense diet.
A healthy and balanced diet is one that contains a variety of fruits, vegetables, grains, and more in order to get your body the nutrients it needs without growing board of your eating plan. But not only can a healthy diet support overall well-being, but it can also add diversity to your gut microbiome. “Aim to eat 30 different plants per week (from fruits, vegetables, nuts, seeds, legumes, and herbs) – or as many varieties as you possibly can,” gut health expert and registered dietitian Heather Finley suggests.
The takeaway
Nobody enjoys feeling bloated, but if its getting to the point of causing you frustration, then it may be worth turning an eye back to your diet (more specifically artificial sweeteners and dairy) as the potential triggers leaving you feeling less than your best. With the support of a probiotic supplement, a balanced and intentional diet, and regular movement, you should begin to feel less gassy and more in control of your gut health.
That’s it for now; see you all the next time.
