Bloating: foods to avoid to prevent a swollen stomach

Here is a list of foods that can be responsible for bloating. Rather than systematically eliminating all of them, we recommend removing them from your diet one by one and taking notes on your reaction, for example, when you reintroduce them.

• Large and fatty meals
• Fast food (avoid!)
• Sauces, fatty meats, fried foods
• Fruit immediately after meals
• Overripe fruit
• Cruciferous vegetables (cabbage, broccoli, cauliflower, Brussels sprouts, etc.)
• Green peas
• Potatoes
• Asparagus
• Legumes
• Onion, garlic, shallot, leek
• Wheat or oat cereals
• Corn
• Carbonated drinks and beer

Habits to prioritize

• Go for a walk after your meal. It stimulates your body and, consequently, your intestines.
• Drink tea or herbal infusions regularly.
• Add a few drops of peppermint, cinnamon, or ginger extract to a glass of water.
• Before meals, you can take natural activated charcoal products, which reduce feelings of bloating. Additionally, angelica, fennel, basil, thyme, and sage are known to have significant antispasmodic or digestive effects.
• Gradually add fiber to your diet along with plenty of water to reduce the risk of constipation.
• If you really enjoy legumes, soak them for at least one night before cooking them.
• Digestive enzymes taken before meals can also help reduce and even eliminate bloating. Talk to your doctor about this.

If, despite your efforts to change your diet, gas is still very present, it could be a sign of a physical health issue. In that case, it is best to speak with your doctor.