Food Swaps to Prevent Bloating

Stop bloating in its tracts by trying our five simple and easy food swaps.

We hate bloating. There’s nothing worse than eating a delicious meal and feeling like we’re going to explode afterward. Bloating can ruin even the best evening, but thankfully, you can beat the bloat with a few simple food swaps. Though bloating isn’t always caused by what we eat, it’s a major culprit, and if you pay attention to what you consume, you can stop bloating in its tracks. Try these five great food swaps.


  1. Salt

Salt attracts water. While it might be delicious, it’s a common bloating magnet and something you want to avoid if you want to keep fitting in your skinny jeans. Too much salt can cause you to retain water and make you feel sluggish, puffy, and uncomfortable.

Food Swap

Instead of adding salt to your favorite dishes, add Mrs. Dash. It’s an Italian seasoning medley that’s salt-free!

  1. Carbonated Drinks

While we all enjoy a glass of champagne or soda every once in a while, it’s not great for bloating. Even carbonated water can cause you to bloat. So it’s best to steer clear.

Food Swap

Instead, grab a glass of plain water, and, if you need to mix it up, create one of Prevention’s 25 flat belly water recipes.

  1. Carb-Heavy Foods

Unfortunately, carb-laden foods like bagels, pasta, pretzels, and cereals can cause major bloating. Eating a lot of carbohydrates causes your muscles to store up glycogen, which comes with about 3 grams of water. Unless you’re working out like crazy, this extra water and glycogen leaves you with bloat.

Food Swap

Instead of a baguette or pretzel, choose whole grain breads and spread them out. Don’t use two slices for your sandwich; use just one slice and pack on the extra protein and cheese.

  1. Raw Vegetables and Fruits

We’ve talked countless times about how difficult raw fruits and veggies can be on your digestion. Unfortunately, raw fruits and veggies take up a lot of room in your digestive system, leaving you bloated until you digest.

Food Swap

Cook your fruits and veggies. A half-cup of cooked carrots delivers the same nutrition as one cup or raw carrots. Just give your vegetables a quick steam (and skip the salt). As for your fruits, eat canned varieties in their natural juice or enjoy small portions of dried fruits like raisins and dried plums.

  1. Spicy Food

While you might love spicy food, it almost always leads to bloating. Spices like black pepper, nutmeg, cloves, chili powder, hot sauces, onions, garlic, mustard, barbecue sauce, horseradish, tomato sauce, and vinegar can all cause you to bloat because it releases excess stomach acid.

Food Swap

Instead of spicy food, stick with fresh, dried herbs like dill, mint, sage, tarragon, and rosemary. You can even use curry powder, lemon, or lime juice to boost the flavors in your dishes without the bloating.

You can beat your bloating issue with just a few simple food swaps. It’s all about knowing how your body reacts to foods and what you can do to improve your digestion.

Yours in eating right,
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