Nutrition

How To Debloat Your Belly

Some of your favorite foods may be making your stomach bloat.

How To Debloat Your Belly

Some of your favorite healthy bites may also be causing belly bloat -- especially if you're among the 15-20 percent who have difficulty digesting carbs known as Fermetable Oligo-Di-Monosaccharides and Polyols (or FODMAP). "They're poorly absorbed, rapidly fermented in the gut, and increase water delivery into the bowel," explains Kristi L. King, a senior pediatric dietitian at Texas Children's Hospital in Houston. To see if you're sensative, try a six- to eight-week elmination diet of FODMAP foods. "Most people see an improvement in symptoms within one to two weeks," adds King.

The FODMAP-Free Diet

Avoid

  • High-lactose dairy (milk, ice cream, soft cheese)
  • Wheat, barley, rye
  • Soy products
  • Certain nuts, beans, and legumes (cashews, beans, lentils, pistachios)
  • Certain fruits (apples, blackberries, pears, watermelon, stone fruits)
  • Certain vegetables (artichokes, broccoli, brussels sprouts, cauliflower, mushrooms)
  • High-fructose corn syrup
  • Sugar alcohols like sorbitol and xylitol

Choose

  • Lactose-free milk, hard cheese, Greek yogurt, plain kefir. 
  • Gluten-free grains (rice, quinoa, corn plus gluten-free pasta, bread, oatmeal, etc.)
  • Meat and meat alternatives (eggs; natural nut butters, including almond and peanut butter; beef; chicken; fish; pork)
  • Certain fruits (citrus, cantaloupe, bananas, blueberries, strawberries)
  • Certain vegetables (zucchini, squash, eggplant, carrots, green beans)

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