Gas and bloating are more than just annoying and uncomfortable. They can cause you to lose sleep, be less confident in social situations, and force you to avoid your favorite foods. There is no one magic diet that will eliminate gas and bloating for everyone. Each person is different, and what causes gas in one person may not affect another. However, there are plenty of delicious foods you can add to your diet that should minimize gas and bloat.
Low-carbohydrate vegetables, including leafy greens such as kale, endive, romaine, beet greens, chard, mustard greens, and spinach, are much less likely to cause gas and bloating than their higher-carbohydrate cousins, cucumber, broccoli, and cauliflower. Eating greens is also a good way to get your daily iron, magnesium, and fiber.
Lean beef and chicken
The leaner the cut of meat, the less likely it is to cause gas and bloating. So, forego that well-marbled ribeye steak in favor of the much leaner (but still tasty) filet mignon. Also, opt for white meat to make gas and bloating even more unlikely.
While wheat-based bread and pasta are big culprits when it comes to producing gas and bloating, rice-based products have no such side effects. So, instead of pasta with your meal, opt for rice or rice noodles. It is much easier to digest than wheat and even corn. You can even find rice flour to use in your baked goods, though the ratios will vary.
Nut butter such as peanut butter and almond butter provides ample protein without producing gas and bloating. However, you’ll want to stick with the creamy, smooth type of butter. Whole nuts, while delicious and nutritious, can get you feeling gassy and bloated again. Generally, if you stay with proteins, you won’t get excess gas.
Fish and seafood
Fish and seafood won’t make you end your meal feeling stuffed and bloated. That’s because they are mostly protein with little excess fat. (The omega-3 fatty acids in salmon, tuna, and other fish are in another category and don’t contribute to gas and bloating.) So, be sure to add shrimp, salmon, and other fish to your weekly diet.
Nut milk and other products
Dairy products, such as cow’s milk, cream, and butter are notorious for causing gas and bloating. Many people are intolerant or allergic to dairy products. One way to avoid the uncomfortable gastrointestinal side effects of cow’s milk products is to use nut milk including almond and cashew milk.
Soy products and tofu
Soy milk is just one of many soy products that are tasty and will leave you feeling full but not bloated. Soy butter, soy meat substitutes, raw soybeans (edamame), tofu, and soy desserts are also on the menu. Tofu is particularly versatile and will take on the flavor of the other foods in the dish.
Eggs are another high-protein food that causes little to no gas and bloating. They are also economical and can be prepared in a myriad of ways, so you are not likely to get bored emphasizing this food in your diet. Just make sure to prepare your eggs with a minimal amount of butter to get the most anti-flatulent benefit.
You can adopt some behavioral practices to avoid or minimize flatulence. Make sure to chew your food thoroughly and eat slowly. In addition, avoid drinking through a straw (this adds air bubbles to your stomach that must escape somewhere), avoid carbonated drinks, limit smoking, and focus on eating, rather than talking, during dinner.
A word about food preparation
Frying foods and sauteeing them with extra fat can take a low-flatulence food and make it gassy. Fats and oils are more difficult to digest, so it’s best to avoid fried chicken, sauteed mushrooms, and fried eggs, as these foods are generally loaded with fat and carbohydrates. Ideally, broil, bake, and grill your food.