Healthy eating is about so much more than foods that can help you lose weight or not. Rather than focusing on weight loss, paying attention instead to how certain foods make your body feel will ultimately create a more well-rounded approach to wellness, in particular keeping an eye on trigger foods that may invoke uncomfortable symptoms like chronic bloating and inflammation. If you struggle with these unfortunately common digestive issues, you know the frustration of eating a balanced meal and still inflating like a balloon once you’ve finished eating.
We spoke with registered dietitian Trista Best and Jesse Feder, RDN, CPT at Strength Warehouse to get a comprehensive look at the most common seasoning that may be making bloating so much worse, so you can put together meals that actually make you feel great without invoking inflammation.
Garlic
One of the most popular seasonings to cook with, garlic is unfortunately a known cause for bloating and inflammation, even in powder form. A high-FODMAP food, garlic often irritates the lining of the gut, leading to retention of gas in the stomach, otherwise known as bloat.
“Garlic is a popular food and seasoning to use in many recipes, but it contains a class of soluble fibers that may be causing your gas and bloating. These fibers are known as fructans and are found in garlic and leeks,” explains Best. While fiber is necessary to include in your diet for healthy and smooth digestion, it comes in varying forms with some being harsher on the gut than others.
Garlic is ever-present within many kitchens, but is unfortunately a leading irritant when consumed regularly, particularly as a seasoning. “Whether prepared from natural sources of garlic or used as a seasoning or spice, some individuals are more sensitive to this class of fiber than others,” notes Best. “Bloating can be worsened by garlic salt, which contains sodium. Sodium is another seasoning that is strongly associated with bloating.”
However, garlic is not a universal trigger food, so tracking how your body reacts to it before completely removing it from your diet can allow for a more flexible approach to eating that doesn’t instantly do away with a fan-favorite flavor.
Looking for a suitable replacement for garlic as a seasoning staple within your diet? There are plenty of options to turn to that won’t cause gut irritation while still adding ample flavor to your meals—remember, healthy eating doesn’t have to be boring.
“The best seasonings that most likely won't cause bloating include things like parsley, basil, and oregano. These are more mild herbs and seasonings that typically will be easier on the stomach,” suggests Feder.
Listening to your body and taking note of meals that worsen bloating can help to alleviate this symptom down the road, so while cutting out certain ingredients impulsively may seem like a good idea it’s often better to keep a food diary to pinpoint any trends that could point to trigger foods. That being said, garlic is well known for causing inflammation and bloating, so staying aware of the impact of using this seasoning in your cooking can make a world of difference in your body.
