5 Best and Worst Foods to Prevent Flatulence

Contributed by: Nancy Dixit


Let’s start with understanding what is bloating.

Bloating is one of the most uncomfortable and unfortunately widespread medical conditions. However, it can be prevented, if it is not caused by a serious illness.

These days, almost everyone experiences bloating from time to time and is usually not a major cause for concern.

According to the NIH, it’s a feeling of abnormal fullness and a distended stomach caused by excess gas being trapped in the intestines due to swallowing air or eating certain foods.

Gas is a normal result of the digestive process. Everyone has it.

Although it is a bit embarrassing at times, the truth is that no one can avoid it. In fact, bloating and flatulence help release gas and air from the intestines.

Here are some common symptoms of gas:

  • swollen
  • Flatulence (passing gas)
  • stomach ache
  • Belching or burping
  • the distance

Occasionally, after a meal, these symptoms are usually experienced by most people. Your diet is often to blame for bloating.

If you feel gassy or bloated all the time, here’s something Diet tips and diet!

Worst foods for bloating

Milk and milk products

Dairy products are rich in lactose (milk sugar). Did you know that around 65% of people worldwide are not able to properly digest lactose sugar?

If you are an adult who is lactose intolerant (those who lack the lactose enzyme needed to break down lactose), you may have major digestive problems.

Therefore, you can replace your regular milk intake with lactose-free dairy milk, coconut milk, almond, soy or rice milk.


Beans or lentils are well-known triggers for bloating and gas because they contain two major fibers that are hard to digest and can cause bloating.

Instead, you can have plant-based proteins that are easy to digest such as tofu, soybeans, grains, quinoa, etc.

Here’s a tip: soaking or sprouting lentils before eating makes them easier to digest!

Carbonated drinks

Because carbonated drinks contain high amounts of carbon dioxide gas, they can make you feel gassy and bloated.

However, it is not necessary that everyone has the same experience but those with underlying medical conditions such as hypersensitive stomach, dyspepsia or IBS are more likely to experience bloating.

You can replace carbonated drinks with hot or iced ginger tea or peppermint tea, coffee and fruit-flavored still water.

Certain vegetables

Cruciferous vegetables (such as broccoli, cabbage, cauliflower, etc.) are rich in fiber, vitamin C, vitamin K, iron and potassium.

Because they contain FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), which are poorly absorbed by the gut, they can cause bloating in some people.

Eating too much of these vegetables can cause gas, leading to bloating or other digestive discomfort.

Instead, try adding spinach, cucumber, lettuce, sweet potato, zucchini or fresh herbs, spices, parsley, basil, etc.

Here’s a tip- cooking these vegetables makes them easier to digest!

Artificial sweeteners and sugar

Nowadays it is trending that people opt for artificial sweeteners or packed sugar-free foods to cut extra calories.

But the fact is, the sugar alcohols that are used instead of sugar in sugar-free foods contain sweet-tasting indigestible compounds that are difficult to digest; and tend to cause digestive discomfort such as bloating, gas, and even occasional diarrhea.

Instead of artificial sweeteners, you can switch to stevia (refined sugar) which is a healthier alternative to sugar.

Here’s a tip- limit your intake of artificial sweeteners to keep your belly toned and bloat free!

Best foods for bloating


Cucumber contains 95% water, which makes it quite beneficial in reducing bloating.

Just as cucumber reduces under-eye puffiness, it also prevents water retention and reduces dehydration-induced puffiness, thanks to its antioxidant and anti-inflammatory properties.

You can eat it in slices and it can help reduce your stomach bloating.

Fruits rich in potassium

Potassium-rich fruits like bananas, avocados, kiwis, pistachios, etc. prevent water retention and can help reduce bloating caused by excess salt intake.

In addition to these benefits, bananas contain soluble fiber that can relieve or prevent constipation. So, bananas can also be beneficial in bloating due to constipation.

Although studies have produced conflicting results, the advent of genetic testing is a great predictive health tool that can confirm your predisposition to certain foods; It can have a positive or negative effect depending on the individual.


Yogurt can help prevent bloating. Because yogurt is rich in probiotics (good bacteria), it helps regulate digestion and improves overall GI health.

Therefore, eating probiotic-rich foods, especially those without sugar, is recommended, as added sugars can also contribute to bloating.

You can also take probiotic supplements for breakfast with a little topping of honey.

Fennel seeds (Sauf)

We Indians are foodies and our love for fennel as a post-meal refreshment is well known.

According to nutritionists, fennel seeds contain essential oils that stimulate the secretion of digestive enzymes that improve digestion and relax GI spasms.

Fennel seeds work great for indigestion and bloating.

You can chew fennel seeds directly or sip fennel tea after meals.


Ginger is a herb, which is rich in digestive enzymes and thus helps to alleviate digestive distress.

It has the ability to efficiently break down proteins in the digestive system and supports a healthy digestive system.

So, if you’re feeling bloated or full and don’t want to eat – sipping a cup of ginger tea can help.

last thought

What you eat and drink can significantly increase your risk of developing bloating as well as other digestive problems.

What makes one person bloated doesn’t always make another person bloated. It’s all about finding triggers that can contribute to bloating.

If you have any concerns about what to eat and what not to eat, talk to your nutritionist.

As an add-on, make it a habit to take preventive health check-ups as they can help you gain complete insight into your health. This will help you take measures to promote your overall well-being.

Book a full physical health exam today!

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