Best Ways to Beat the Bloat

Summer fun has begun! Time to enjoy pool parties, camping, cookouts, and more. But all that fun can lead to occasional overindulgence, which can cause bloating. 

Bloating is common. A 2023 survey showed that 1 in 7 Americans experienced bloating in the past week.¹ Fortunately, there are key ways to beat the bloat.

Foods that Bloat Your Stomach

Bloating is uncomfortable as it causes burping, belching, gassiness, and stomach fullness or distension.² Foods that make your stomach bloat can easily be found at many of these summertime activities. High-fat foods like beef, pork, and anything fried can lead to bloating.³ 

Dairy can also lead to bloating. It’s estimated that 3 out of 4 Americans will eventually lose their ability to digest lactose, the main carbohydrate in dairy products such as milk, butter, cheese, ice cream, and yogurt.³ Artificial sweeteners found in a variety of foods such as beverages, desserts, baked goods, and many others promote gas production as well.⁴

Foods that Beat the Bloat

In addition to reducing foods that bloat your stomach, you can also focus on adding foods that reduce bloating to your diet. For example, in one study, eating two bananas a day resulted in less bloating in healthy women compared to women who did not eat the bananas.⁵

Staying hydrated and eating foods with high water content such as watermelon, celery, and cucumbers will also help you keep bloating at bay.⁶ 

Another great way to beat the bloat is with digestive enzymes. Digestive enzymes such as amylase, protease, lactase, lipase, and others help break down food to reduce bloating and support healthy digestion.⁷

Probiotics, in particular Bacillus coagulans, have been shown to support the digestive system.⁸ Combining Bacillus coagulans with ginger root and artichoke leaf extract can provide additional digestive support.

Are You Ready for Relief?

To reduce bloating this summer, the Cleveland Clinic offers this advice:³

• Chew foods thoroughly. Take smaller bites that are easier to digest versus large chunky amounts of food.
• Enjoy one plateful. Resist the urge for seconds to avoid overeating. 
• Reach for H20. Keep consumption of carbonated beverages to a minimum and opt for water instead.
• Embrace Almond, Oat and Soy. If dairy is an issue, try one of the many milk alternatives.

In addition, consider investing in a high-quality supplement that contains a full-spectrum digestive enzyme blend combined with probiotics and botanicals to take at the beginning of each meal, especially meals with foods that bloat your stomach.

References

1. Oh JE, Chey WD, Spiegel B. Abdominal bloating in the United States: results of a survey of 88,795 Americans examining prevalence and healthcare seeking. Clinical Gastroenterology and Hepatology. 2023;21(9). https://www.cghjournal.org/article/S1542-3565(22)01020-5/fulltext
2. Lacy BE, Gabbard SL, Crowell MD. Pathophysiology, evaluation, and treatment of bloating. Gastroenterology & Hepatology. 2011;7(11):729-739. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3264926/
3. Cleveland Clinic. 15 foods that can cause bloating. Health Essentials. Accessed 2024, June 4. https://health.clevelandclinic.org/foods-that-cause-bloating
4. Lacy BE, Cangemi D, Vazquez-Roque M. Management of chronic abdominal distention and bloating. Clinical Gastroenterology and Hepatology. 2020;19(2):219-231. https://www.cghjournal.org/article/S1542-3565(20)30433-X/fulltext
5. Mitsou EK, Kougia E, Nomikos T, et al. Effect of banana consumption on fecal microbiota: a randomized, controlled trial. Anaerobe. 2011;17(6):384-7. https://pubmed.ncbi.nlm.nih.gov/21524710/
6. Cleveland Clinic. Foods that help reduce bloating. Health Essentials. 2021;Oct 31. https://health.clevelandclinic.org/foods-that-help-with-bloating
7. Quinten T, Philippart J, De Beer T, et al. Can the supplementation of a digestive enzyme complex offer a solution for digestive problems? Archives of Public Health. 2014;72. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4094108/
8. Majeed M, Nagabhushanam K, Paulose S, et al. The effects of Bacillus coagulans MTCC 5856 on functional gas and bloating in adults: a randomized, double-blind, placebo-controlled study. Medicine. 2023;102(9). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9982755/