{"id":40035,"date":"2024-07-29T17:28:00","date_gmt":"2024-07-29T17:28:00","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=40035"},"modified":"2024-07-29T17:28:02","modified_gmt":"2024-07-29T17:28:02","slug":"bloating-and-constipation","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/bloating-and-constipation\/","title":{"rendered":"10 Surprising Healthy Foods That May Be Behind Your Bloating"},"content":{"rendered":"

Sticking to a diverse diet full of fresh, whole foods is one of the best things you can do for your health and well-being\u2014full stop. But even if you do exactly that, there\u2019s a chance that bloating<\/a> and constipation, as well as other forms of digestive distress can still rear their ugly heads. What gives? While many foods and drinks may be healthy in and of themselves, that doesn\u2019t mean that they\u2019re compatible with everyone across the board, which is why an individualized approach to nutrition is key.<\/p>\n\n\n

Ahead, we\u2019re covering the top 10 healthy foods that cause bloating\u2014some of which may surprise you. Plus: RD-approved tips to reduce their effects and substitutes to consider.<\/p>\n\n\n

10 Healthy Foods That May Cause Bloating and Constipation:<\/h2>\n\n\n\n
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1. Sparkling water<\/h3>\n\n\n

Are you the type to keep a stash of sparkling water in stock at all times? If so, know that it can adequately hydrate you<\/a>, which in theory can stave off constipation and consequent bloating. However, it also has the potential to trigger bloating post-consumption. \u201cIf you\u2019re concerned about bloat, switch to plain H2O and watch the bloat subside,\u201d says Brigitte Zeitlin, MPH, RD, CDN, founder of BZ Nutrition<\/a>.<\/p>\n\n\n

2. Prebiotic sodas<\/h3>\n\n\n

Prebiotic sodas are having a major moment right now\u2014to the tune of a $262.2 million market value<\/a>, per research by Future Market Insights. Not only are they tasty dupes for sugary sodas and juices; they\u2019re also more nutritionally valuable due to their prebiotic fiber<\/a> content.<\/p>\n\n\n

\u201cGut-friendly seltzers with ingredients like inulin and chicory root are popular health drinks due to their prebiotic properties,\u201d says Erin Kenney, MS, RDN, LDN, HCP<\/a>, a dietitian who specializes in digestive health. \u201cPrebiotics are substances that promote the growth of beneficial bacteria in the gut, which can improve overall digestive health. However, these ingredients can also cause bloating and gas<\/a> in some people, especially if they have overgrowth of certain types of bacteria in the gut.\u201d<\/p>\n\n\n

That said, if you\u2019re prone to bloating, constipation, and gas\u2014or experience other telltale signs of poor gut health<\/a>\u2014you\u2019re better off ditching these trendy drinks. (Zeitlin notes that the same goes for other bubbly drinks that seem healthy enough, including but not limited to kombucha.) Still itching for sippable flavors? \u201cChoosing non-carbonated beverages with fresh fruit would be a better alternative,\u201d Kenney shares.<\/p>\n\n\n

3. Chia seeds<\/h3>\n\n\n

I\u2019m a huge fan of chia seeds. They\u2019re not only a powerhouse of plant-based protein<\/a> and fiber<\/a> (4.68 grams and 9.75 grams<\/a>), respectively, for two tablespoons) but also highly versatile to throw into salads, smoothies, puddings, and more. However, Kenney says that they\u2019re among the top healthy foods that can trigger bloating in sensitive individuals. \u201cChia seeds can absorb a lot of water and expand in the digestive tract, potentially causing bloating,\u201d she explains. Before eliminating them from your diet completely, she advises drinking a lot of water whenever you eat chia seeds, which can help *things* keep moving along and potentially mitigate this side effect.<\/p>\n\n\n

P.S. Upping your H2O intake is advised when eating or drinking anything fibrous, especially if you\u2019re adding more high-fiber foods<\/a> into your diet.<\/p>\n\n\n

4. Quinoa<\/h3>\n\n\n

Kenney recognizes quinoa\u2019s status and worth as a superfood. One cup<\/a> offers eight grams of plant protein, 5.2 grams of fiber, and a smattering of vitamins and minerals including iron, magnesium, and vitamin B6. These benefits aside, quinoa may be incompatible with people who have digestive issues, in large part due to its high fiber content. \u201cIt also contains saponins, which can irritate the digestive tract for some,\u201d Kenney explains. If you notice that quinoa leaves your tummy worse for wear after eating it, she suggests either reducing your serving size or swapping it for a different carbohydrate source such as rice.<\/p>\n\n\n

Tip:<\/strong> As you\u2019re adjusting your diet to beat the bloat, consider complementing your regimen with digestive enzymes like HUM\u2019s Flatter Me<\/a>. The vegan-friendly capsules pack 18 full-spectrum digestive enzymes to help break down foods including carbs, fats, protein, fiber, sugars, and lactose. (Those in need of more potent relief may prefer Flatter Me Extra Strength<\/a>, which packs 50 percent more of these enzymes for seriously strong and fast-acting anti-bloat support.)<\/p>\n\n\n

5. Beans and legumes<\/h3>\n\n\n

Similar to quinoa, beans and legumes (including lentils, chickpeas, and peanuts) are favored for being a healthy and hefty source of both plant protein and fiber. Nonetheless, Zeitlin warns that there can be too much of a good thing if you pack more onto your plate than your tummy can handle. She suggests aiming for no more than a quarter-cup of any legume in one serving and paying attention to how your digestion<\/a> fares with that amount. \u201cIf you still notice bloat or gas, then swap the beans for tofu for [another] plant-based protein option,\u201d she advises.<\/p>\n\n\n

6. Cruciferous vegetables<\/h3>\n\n\n

The last fibrous foods on this list that can lead to bloating are cruciferous veggies, which include but aren\u2019t limited to:<\/p>\n\n\n\n