{"id":40135,"date":"2024-08-07T23:12:51","date_gmt":"2024-08-07T23:12:51","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=40135"},"modified":"2024-08-07T23:19:38","modified_gmt":"2024-08-07T23:19:38","slug":"what-relieves-bloating-fast","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/what-relieves-bloating-fast\/","title":{"rendered":"7 Tips to Build an Anti-Bloating Lunch\u2014Plus How to Relieve Bloating Fast (Just in Case)"},"content":{"rendered":"

Ever wrap up your lunch break only to be left bloated and uncomfortable by the time you\u2019re back on the clock? Hopefully, this doesn\u2019t occur often\u2014but if it does, it might be time to rethink your midday meal. In the spirit of back-to-school season, we\u2019re sharing how to build an anti-bloating lunchbox, no matter if you\u2019re prepping for the classroom or the office. Brigitte Zeitlin, MPH, RD, CDN, founder of BZ Nutrition<\/a>, leads the way. (And later: what relieves bloating<\/a> fast when you need some fast-acting support.)<\/p>\n\n\n

7 Tips to Build an Anti-Bloating Lunch<\/h2>\n\n\n\n
\"How<\/figure>\n\n\n

1. Pack Your Own Meal<\/h3>\n\n\n

As tempting as it may be to order takeout or dine out with your work bestie, chances are it\u2019ll be easier on your stomach (not to mention your wallet) to pack your own lunch at home. \u201cSometimes buying lunch out or eating out in general can contribute to a bigger bloat than eating [home-cooked] food,\u201d Zeitlin shares.<\/p>\n\n\n

Salt is often the culprit here, which some restaurants and fast-casual spots will add in excess. \u201cSalt makes our bodies hold on to water, and holding on to water causes us to feel and look bloated,\u201d the dietitian explains. Seed oils are another common ingredient used for frying, in salad dressings, and beyond that may inflame the large intestine<\/a>. (Extra virgin olive oil, on the other hand, has been shown to decrease inflammatory GI markers<\/a>\u2014including bloating and constipation\u2014in people with ulcerative colitis when compared to canola oil.)<\/p>\n\n\n

In short, you can get ahead of bloating by preparing your own lunch at home. This will help you ensure that your meal contains non-bloating ingredients.<\/p>\n\n\n

2. Don\u2019t Forget Your Water Bottle<\/h3>\n\n\n

If and when bloating hits from excess salt intake, Zeitlin says it\u2019s time to hydrate<\/a>. \u201cThe key is to actually flush your body with even more water,\u201d she shares. \u201cI know it sounds counterintuitive, but water pushes out water; it will actually flush out the added salt and the excess water that\u2019s hanging around.\u201d<\/p>\n\n\n

Of course, it\u2019s important to sip on H2O throughout the day not only to relieve bloating but also to support your energy levels and greater health. With beverages in mind, you may want to skip the likes of sparkling water, prebiotic sodas, and kombucha if bloating is an issue. Though tasty, the carbonation in these drinks can trigger digestive distress in sensitive individuals.<\/p>\n\n\n\n

\"Packing<\/figure>\n\n\n

In case you want to mix things up or plain H2O isn\u2019t your favorite, you can also opt for other RD-approved beverages to help with bloating. Zeitlin recommends sipping on unsweetened green tea or dandelion tea not only at lunchtime, but also throughout the workday.<\/p>\n\n\n

3. Rethink Your Salad Game<\/h3>\n\n\n

Salads are a lunch staple for many of us (and not just because Mason jar salads<\/a> are aesthetically pleasing). Sure, they\u2019re a great option to load up on diverse macronutrients, fiber<\/a>, and ideally some protein<\/a>. But they can also be a sneaky source of foods that cause bloat<\/a> such as quinoa, beans, legumes, and onions.<\/p>\n\n\n

If salad is your go-to for lunch, Zeitlin recommends prioritizing non-bloating veggies, which include:<\/p>\n\n\n\n