Do you frequently find yourself battling chronic bloating, feeling uncomfortable and sluggish after meals? While bloating can have various causes, your diet is one major factor. Certain foods are notorious for exacerbating the issue, leaving you feeling bloated and uncomfortable for hours on end.
It’s helpful to know which foods you should avoid if you want to keep bloating at bay. That’s why we consulted Abby Grimm, Registered Dietitian Nutritionist for FWDfuel Sports Nutrition, to uncover four salty foods that may be contributing to your chronic bloating. She told us that pizza, canned baked beans, French fries, and Americanized Chinese food are four major culprits. Learn more about the specific risks of each below.
1. Pizza
Although it's a beloved favorite for many, pizza can spell trouble for those struggling with chronic bloating. "Pizza is very bloating for people because it combines bread and cheese, both of which are inflammatory foods that tend to disrupt gut bacteria, and this increases the risk of developing chronic bloating," warns Grimm. To enjoy a gut-friendly alternative, she suggests swapping traditional pizza for options like cauliflower crust pizza or a pizza skillet with sweet potato as the base, topped with veggies and lean meats. Yum!
2. Canned Baked Beans
Despite their convenience, canned foods can come with significant health risks. Canned baked beans, in particular, can wreak havoc on your digestive system. "Canned baked beans are very high in sugar and salt," Grimm warns, noting that beans in general can take a toll on the digestive system of those who aren't used to consuming them. "While beans are encouraged for a healthful diet, too many or when combined with ingredients like sugar and salt can drive inflammation in the gut and increase bloating to the point where bloating becomes chronic," she tells us. Instead, opt for plain pinto or black beans without added sugar and sodium. Pair these beans with white rice and lean meats for a gut-friendly alternative.
3. French Fries
Crispy and satisfying, French fries may seem harmless, but they can be a major culprit behind bloating. "French fries are fried in seed oils, which make them very bloat inducing," Grimm says. She also points out that they're loaded with sodium, which can lead to many complications, including water retention and bloating. Grimm recommends swapping fries for roasted sweet potato skins or baked potato wedges, which contain less sodium and oils, promoting efficient digestion and a healthier gut microbiome.
4. Americanized Chinese Food
While Chinese cuisine can offer a wealth of flavors and textures, Americanized versions (such as meals from your favorite takeout spot) often pack a punch of preservatives and sodium, leading to inflammation and bloating. "Chinese food that has been Americanized often uses sauces that contain high levels of preservatives and sodium that make them very inflammatory for the body," Grimm explains. "Many common Chinese food options available in America are not native to the Chinese culture have become more unhealthy for human health." She advises steering clear of takeout Chinese food and opting instead for homemade rice, beef, and veggie bowls, providing a nutritious and gut-friendly alternative. Noted!
By making mindful swaps and opting for gut-friendly alternatives, you can take control of your digestive health and alleviate chronic bloating. Remember, small changes in your diet can make a big difference in how you feel, paving the way for a happier, bloat-free lifestyle.
READ MORE: 4 Quick Ways To Reduce Bloating Fast, According To Experts
