We're about to have a convo about bloating, a thing no one likes but everyone experiences from time to time (or maybe more often than that...if that's you, no worries, just keep on reading). But before we begin, let's get a few very important things straight.
First up: Experiencing some bloat during your period is totally normal, per the American College of Obstetricians and Gynecologists. And bloating after you eat many different foods is nothing to worry about, says Rabia de Latour, MD, a gastroenterologist, assistant professor of medicine at NYU Langone Health and director of endoscopy at Bellvue Hospital Center.
In other words, both of those kinds of bloating aren't anything you need to "fix." "Bloating can be a very normal reaction to digestion," says Tayler Silfverduk, RDN, who emphasizes that we should approach it in from a neutral perspective, that there's nothing wrong with what's going on (if you're consistently feeling bloated, especially after eating certain foods, you'll want to check in with a gastroenterologist). But otherwise, "Can you remind yourself that this is a normal digestive response? Can you remind yourself that you are bloated and your worth has not changed, or you are bloated and this will pass? [This] can help reframe bloating," Silfverduk says.
The kind of bloating I wanna talk about is more from an internal perspective. It's often painful, it might involve diarrhea or constipation, and it happens at least once week (Not. Fun.) Sound familiar? These are all signs that you could have an underlying condition like irritable bowel syndrome (IBS) or lactose intolerance that's causing bloating, says Dr. de Latour. And in that case the constant bloating could be sending you a message: The best way to find out is to book an appointment with a gastroenterologist so they can properly evaluation the situation.
If you do have an underlying condition, you'll probably walk away with an IBS, lactose intolerance, celiac disease, small intestinal bacterial overgrowth (SIBO), or functional bloating syndrome diagnosis, says Dr. de Latour. But don't panic, they can all be treated or at least managed so you don't have to deal with painful bloat forever.
With lactose intolerance and celiac disease, the main solution is to avoid the foods (so dairy or gluten) that trigger your symptoms. While gluten is a complex protein that can be difficult for the body to break down and may cause some degree of bloating, that doesn't mean that everyone should cut out gluten, says Silfverduk. The only people who should avoid gluten are people with celiac disease or a designated gluten intolerance, and the only way to know that for sure is to ask your doctor if you can be screened for celiac disease (if it's not celiac disease, you could possibly have a gluten intolerance).
And for SIBO, it's as simple as getting an antibiotic from your doc to get the bacteria in your gastrointestinal tract back in check. If you have IBS—which is most common in women, btw—or functional bloating syndrome (which basically means you have bloating at least once a week for six months without any other diagnoses), sticking to a low-FODMAP eating plan should help you feel better, says Dr. de Latour.
FODMAPs, aka fermentable, oglio-, di-, mono-saccharides and polyols, are a group of carbs that aren't well-absorbed by the GI tract, so they sit in your small intestine and pull in gas and liquid which can cause abdominal pain and bloating, explains Dr. de Latour. So if you have IBS or functional bloating syndrome (or think you might), you're gonna want to cut back on FODMAPs as much as you can so that you'll feel better after eating.
Some foods that could potentially make bloating worse due to their high FODMAP content? Foods that have a lot of sugar, apples, onions, gluten-based foods, beans, dairy products, broccoli and cauliflower. Check out this page if you want a more complete list.
Now that we've got all that down, let's get into some popular low-FODMAP foods and foods that don't make you bloat in general, plus a few that might actually help symptoms.
Oranges
"Oranges are low-FODMAP foods that are also high in water and fiber," says Natalie Rizzo, MS, RD and owner of Greenletes. "Taking in water from fruit contributes to hydration and helps to reduce bloating." And honestly, who doesn't love these sweet citrusy guys? The easiest possible thing to convince me to eat.
Yogurt
"Yogurt can be helpful bloating because of the probiotics nourishing the gut, but also the probiotics pre-digest some of the sugars in the milk that make it easier on the gut," says Silfverduk. If you're allergic to dairy, milk-based yogurt will obv be a no-go, but if you're just intolerant to dairy, you should be okay. The milk sugar lactose, the culprit of lactose intolerance, is broken down to low levels in fermented dairy products like yogurt, adds Silfverduk.
Artichokes
Roasting up some artichokes could be a delicious way to beat the bloat. "Artichokes also contain inulin, a natural prebiotic that promotes the growth of probiotics. Prebiotics and probiotic contribute to a healthy gut microbiome, which is necessary to keep bloating at bay," says Rizzo. That said, while we can't emphasize how freakin' good it tastes, a spinach artichoke dip with a ton of cheese won't necessarily make you feel great if you have IBS or lactose intolerance.
Ginger
Ginger is known as one of many carminative foods, according to Silfverduk. "They help reduce gas in the digestive system and provide relief if you're struggling with bloating," she says. Chew on crystallized ginger, brew it in tea, or add it into a meal as a spice and as a preventative measure against bloating (just use enough so that you can taste the flavor for it to have any effect).
Almonds
"Almonds are a great snack to benefit your gut. They have four grams of fiber (14 percent of the recommended Daily Value) in one handful (one ounce), which can contribute significantly to a healthy digestive tract," says Rizzo. An amount of almonds that's low enough in FODMAPs not to cause stomach irritation is about 10 almonds, or if you're into almond butter, about a tablespoon per meal or snack.
Mint
Mint and peppermint also have carminative properties, which is why you should suck on a peppermint or brew some peppermint tea when you're bloated, says Silfverduk. But, if you have acid reflux, just be mindful of how much peppermint you're having, because it could potentially be a trigger of reflux, she adds.
Fennel
Not only does fennel fit into the carminative category (which is one of the reasons why it is sometimes served as palate cleanser between courses of a meal), but it also can serve as prebiotics, "nourishing the good bacteria in your gut, and helping reduce bloating by increase microbiome strength in the long term," says Silfverduk. You can incorporate it into a tea or a salad.
Cinnamon
Yup, you guessed it: Cinnamon is another one of those carminative, anti-bloating spices. You can certainly add it to foods like oatmeal (I basically dump in as much cinnamon as humanly possible into mine), or sip a cinnamon spice tea after a meal, suggests Silfverduk.
Blueberries
Bring on the bluebs. In addition to being low in FODMAPs, blueberries are high in vitamin C and vitamin K and can help protect your heart health, says Wendy Leonard, RDN, founder of Rhode Island Nutrition Therapy.
Carrots
"Carrots are rich in beta-carotene, fiber, vitamin K1, as well as potassium. They've also been linked to lower cholesterol and improved eye health," says Leonard. Shred 'em up over a salad and you're good to go.
Chicken
Looking to get some protein in? Chicken is a great op that won't cause uncomfortable bloating, says Leonard. If you have a gluten intolerance, you may want to steer clear of chicken nuggets, which are typically breaded in wheat flour (sorry!).
Cucumbers
Cukes are loaded with water, which actually helps fight bloat, says nutrition expert Joy Bauer, RD, author of The Joy Fit Club. Basically, the more water you take in without fiber, the better.
Oatmeal
Opt for a bowl of oatmeal instead of your avocado toast if you're trying to stick to low-FODMAP eating. Oats are packed with antioxidants called avenanthramides, which can help lower your blood pressure, adds Leonard.
Grapes
Grapes can reduce gas and bloating, says Bauer. Throw them in a salad or eat them plain with literally breakfast, lunch, or dinner.
Eggs
Eggs are another easy way to get your protein in without bloat, says Leonard. But remember to mix in a dairy-free milk if you're making them scrambled.
Lemon Water
Ok, so technically this is a drink, but it's worth mentioning. Lemon juice is low in FODMAPs, so Leonard recommends adding some to a glass of water. It'll help with digestion as well as provide vitamin C for good immunity, she says.
Kimchi
This Korean staple is filled with probiotics that can help maintain a healthy gut, says Dr. de Latour. Try adding it to a bowl of rice or soup for an easy dinner.
Fish
Go ahead, have all the salmon, tilapia, and tuna you want. Fish is full of protein, not carbohydrates, so it's a good low-FODMAP option, says Leonard.
Spaghetti Squash
Spaghetti squash may be a good alternative to regular pasta if you're gluten intolerant. It shouldn't upset your stomach, and is high in vitamin C and beta-carotene, says Leonard.
Quinoa
Quinoa doesn't contain gluten, so it's the perfect grain to add to an ideally bloat-free meal. It has high levels of two flavonoids that are associated with anti-inflammatory, anti-viral, and anti-depressant effects, says Leonard. Pretty cool.
Kara Cuzzone is a New York City-based writer, editor, and artist. She has over seven years of experience covering health, wellness, and shopping-related topics for sites including Forbes, Cosmopolitan, Byrdie, Wondermind, and PureWow.
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