Bloating can sneak up at the most inconvenient times, leaving you uncomfortable and anything but cozy. The good news is you don’t need harsh fixes or fancy remedies to ditch the bloating. A few simple spices, soothing teas, and even nourishing soups can work wonders for your digestion and help you feel light and comfortable again.

What Causes Bloating?

Bloating happens when your digestive system gets sluggish or overwhelmed, leaving you feeling puffy, full, or gassy. Some of the most common culprits include:

• Eating too fast – When you rush through meals, you swallow extra air, which can expand your belly.
• Gas-producing foods – Certain foods like beans, lentils, and cruciferous veggies (e.g., broccoli and cauliflower) contain oligosaccharides, a type of carbohydrate that can cause gas during digestion.
• Hormonal shifts – Fluctuations around your menstrual cycle can slow digestion, making water retention more likely.
• Too little or the wrong kind of fiber – While soluble fiber helps keep things moving smoothly, insoluble fiber or certain fermentable fibers can make bloating worse.
• Dehydration – When your body isn’t getting enough water, digestion slows down, leaving you feeling backed up and bloated.

Spices To Beat The Bloat

Certain spices are known for their gas-relieving and anti-inflammatory properties. These are some of the essential staples you should have in your pantry:

• Fennel: Relaxes the digestive muscles and helps expel trapped gas.
• Ginger: Stimulates digestion, reduces gas, and soothes nausea.
• Peppermint: Calms the gut and eases intestinal cramping.
• Cumin: Promotes enzyme activity for smoother digestion.
• Coriander: Reduces bloating and aids in nutrient absorption.
• Turmeric: An anti-inflammatory powerhouse that also supports bile production.

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These spices are versatile in everything from warming teas to comforting soups. They can even be found in wellness supplements like HUMs Flatter Me, which combines fennel, peppermint, and ginger to help combat bloating naturally.

The Tea On Debloating

Tea is one of the coziest and most effective ways to debloat. Many blends combine soothing herbs with warming spices for both comfort and results.

Some of the best debloating teas include:

• Chai (spice-rich and gut-friendly)
• Ginger (stimulates digestion)
• Peppermint (relaxes the gut)
• Chamomile (calming and anti-inflammatory)
• Green tea (light caffeine boost with antioxidants)
• Turmeric tea (reduces inflammation)

Here are two easy, cozy recipes you can make at home:

Ginger and Peppermint Tea

This combination soothes the gut and helps digestion move along.

Ingredients:

• 1 inch fresh ginger root, grated
• 6-8 fresh peppermint leaves
• 1 cup boiling water
• 1 tsp honey (optional, for taste)

Directions:

1. In a small pot, bring 1 cup of water to a boil.
2. While heating your water, grate your ginger and place it and your peppermint leaves in a tea infuser.
3. Once your water is boiling, pour it over the tea infuser.
4. Let the infuser seep for five minutes. If you prefer a stronger flavor, remove the peppermint leaves and let the ginger continue to steep for another few minutes.
5. Remove the infuser. Add honey to taste (optional).

Chai, Ginger, and Turmeric Tea

This mixture adds warmth and spice while delivering anti-inflammatory benefits.

Ingredients:

• 1 inch fresh ginger root, grated
• ½ teaspoon ground turmeric (or 1 teaspoon freshly grated turmeric root)
• 1 teaspoon chai spice blend (or 1 chai tea bag)
• 1 cup boiling water
• 1 tsp honey or a splash of milk (optional, for taste)

Directions:

1. In a small pot, bring 1 cup of water to a boil.
2. While your water heats, grate ginger and turmeric and place them in an infuser with the chai spice or tea bag.
3. Pour boiling water over the infuser.
4. Steep for 5–7 minutes. For a bolder flavor, remove the chai tea bag and let the ginger and turmeric continue steeping for a few more minutes.
5. Remove the infuser. Add honey or milk if desired.

Soups That Soothe The Bloat

Soup is another cozy way to support digestion. It’s warm, hydrating, and can deliver debloating spices in every spoonful. Here are two recipes to keep you comfortable and bloat-free:

Spiced Butternut Squash Soup

This recipe is a fall favorite, packed with debloating spices. (The original recipe calls for lentils, but they are omitted here due to high levels of oligosaccharides, which can trigger bloating.)

Ingredients:

• 1 tbsp olive oil
• 1 small onion, chopped
• 2 cloves garlic, minced
• 1 tsp ground cumin
• ½ tsp turmeric
• 1 medium butternut squash, peeled and diced
• 4 cups low-sodium vegetable broth
• Salt & pepper to taste
• Optional: swirl of coconut milk or Greek yogurt to serve

Directions:

1. Heat olive oil in a large pot. Sauté onion and garlic until fragrant.
2. Add spices and toast for 30 seconds.
3. Stir in squash and broth. Bring to a boil, then simmer for 25–30 minutes.
4. Blend for a smooth texture (or leave chunky). Season to taste.

De-Bloating Veggie Soup

This nourishing soup uses bloat-friendly veggies and spices like turmeric and ginger.

Ingredients:

• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 small onion, diced (optional)
• 2 medium carrots, sliced
• 1 zucchini, sliced into half-moons
• 2 medium tomatoes, chopped (or 1 cup canned diced tomatoes)
• 2 cups fresh spinach
• 4 cups low-sodium vegetable broth (or water + 1 bouillon cube)
• ½ tsp ground turmeric
• ½ tsp ground ginger (or fresh grated)
• Salt and pepper to taste
• Fresh parsley or dill for garnish (optional)

Directions:

1. Heat olive oil in a pot over medium heat. Add garlic (and onion if using). Sauté 2–3 minutes.
2. Add carrots and zucchini. Cook 5 minutes, stirring occasionally.
3. Stir in tomatoes, turmeric, and ginger. Cook 2 minutes.
4. Pour in broth. Bring to a boil, then simmer for 15–20 minutes, until carrots are tender.
5. Stir in spinach and cook 2 minutes until wilted.
6. Season to taste and garnish with herbs.

The Takeaway on How to Debloat, Really

Bloating doesn’t have to cramp your cozy vibe. Using the right spices, teas, and soups can all help you ease digestion, reduce inflammation, and feel comfortable again. Whether you’re winding down with a cup of ginger and peppermint tea or curling up with a bowl of debloating veggie soup, these comforting remedies can help you kick bloating to the curb.

The post The Cozy Girl’s Guide to Debloating: Teas, Soups, and Spices That Work Like Magic appeared first on HUM Nutrition Blog.

The way you start your mornings can set the scene for the rest of the day. Opting for more nutritious and healthy breakfast ideas as opposed to sugary, carb-heavy go-tos like bagels, toast, waffles, and so on can help you feel more awake, energized, and can even keep bloating at bay.  

“When it comes to beating the bloat, the key is to focus on foods that are naturally easy to digest, provide steady energy, and support your gut, not stress it,” says Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT. 

Food triggers that lead to bloating can vary from person to person, so finding the best no-bloat breakfasts for you can take some trial and error. But starting with a balanced meal containing foods like eggs, fruit, veggies, and even oats can help set you up for success and avoid uncomfortable puffiness and bloating. 

In this article, we explore breakfasts for bloating relief. Read on for more ideas and insights.

Healthy Breakfast Ideas That Won’t Trigger Bloating

Eggs: Some people with egg sensitivity might bloat if they add this common breakfast food to their plate. However, Bianchini says the complete protein is easy to digest for most people and a super versatile breakfast choice. “Scrambled, hard-boiled, or poached eggs can keep you satisfied without leaving you feeling heavy.” 

Chicken Sausage: While a lot of the popular breakfast meats can lead to bloating, Bianchini says chicken sausage is a great alternative to its greasy counterparts. “Just make sure to look for a brand that is low in sodium, does not contain nitrates, and is free from fillers, preservatives, and added sugars, as these can all increase the potential for bloating.” 

Fruit: Some fruit can also help ward off bloat and be added to your breakfast plate for added nutrients (and something sweet!). “Berries are rich in anthocyanins and prebiotic polyphenols, which have been shown to help reduce inflammation, a common trigger of puffiness,” says Jenna Volpe, RDN, LD, CLT of Whole-istic Living. “Berries are also generally low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), so they’re less likely to trigger bloat compared to most other types of fruit.” Some other fruit for breakfast options include pineapple, which Volpe says is a low FODMAP fruit that contains bromelain, an enzyme that supports natural digestion.   

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Veggies: When in doubt, vegetables are always a great, go-to healthy breakfast idea that won’t cause bloating. Bianchini says to add more veggies like spinach, zucchini, or tomatoes to your plate as these are packed with fiber and antioxidants, plus they contain a lot of water, which can also help reduce bloating. 

Oats: If you want more carbs in the morning, Bianchini recommends eating oats for breakfast, since they’re a great fiber source and typically don’t lead to bloating either. As a tip, she recommends adding a scoop of vegan protein powder or collagen to your oatmeal to help balance blood sugar and minimize bloating induced by potential carb overload. 

Greek Yogurt & Cottage Cheese: “Greek yogurt and cottage cheese are great breakfast options that are high in protein and contain probiotics, which are beneficial for gut health and help prevent bloating,” says Bianchini. With that said, these healthy breakfast ideas are also prone to added sugars and artificial sweeteners, so she recommended reading the label closely to ensure you select the plain flavor. For added nutritional value, add fruit and chia seeds for more fiber. 

FAQs on Bloating Relief

What Breakfast Foods Make You Bloat?

Sadly, lots of the breakfast foods we know and love can cause bloating and aren’t actually a nutritious way to start off our day. Bianchini says some of the biggest culprits include pancakes, waffles, French toast, muffins, and croissants because they are “all heavy in refined carbohydrates and sugars, which can spike blood sugar, cause water retention, and slow digestion.” 

Breakfast cereals (including those that claim to be “healthy”) are also typically loaded with added sugars and don’t have an adequate amount of fiber to provide the body with the nutrients it needs to stabilize blood sugar spikes and crashes and keep bloating at bay. Similarly, highly processed breakfast bars are usually loaded with hidden sugars and, according to Bianchini, super tough on the digestive system. 

The greasy and fried breakfast foods we know and love to order at a local diner are also no-nos if you’re trying to reduce bloating. “High-fat, fried foods like bacon, hash browns, or even certain breakfast sandwiches are filled with sodium and unhealthy fats, which can slow down digestion and leave you feeling heavy and bloated,” says Bianchini.  

Volpe also says to be wary of FODMAP foods such as whole wheat bread, regular milk and cream, and even seasonings like garlic and onions, which are commonly used in savory breakfasts like omelets and everything bagel seasoning. “Some of the most common types of bloat-causing breakfast foods are high FODMAP foods,” she notes. 

Is It Better to Eat Hot or Cold Food? 

When it comes to food temperature, Bianchini says it’s not so much about hot vs. cold and is instead important to look at the quality of ingredients and how your body feels when consuming them. “In summertime, many people prefer cooler over warmer foods due to the hot weather,” she notes. “However, some people find warm foods easier to digest, especially first thing in the morning, because warmth naturally helps stimulate digestion and feels more grounding.” 

With that said, she notes that you can absolutely eat a cold breakfast—such as Greek yogurt with berries, a protein smoothie, or overnight oats—and feel great (and less bloated), so long as you choose low-sugar and nutrient-rich options. “It’s more important to prioritize balanced meals rich in protein, healthy fats, fiber, and complex carbs than it is to worry about the temperature of your meal.” When experimenting with hot vs. cold breakfast ideas, tune into your body and pay attention to how your gut responds to your diet. 

The Takeaway on Bloating Relief Breakfasts

In addition to choosing healthy breakfast ideas to reduce the risk of bloating, Volpe recommends tuning into your food habits, especially if you’re someone who eats fast. “The more we slow down to eat mindfully and chew our food regularly—regardless of what we are eating—the less likely we are to experience bloating,” she notes. “That’s because chewing helps reduce the likelihood of undigested food particles reaching our intestines and fermenting.” Slowing down while eating can also stimulate the cephalic phase of digestion, which Volpe notes can increase digestive sufficiency.

The post No-Bloat Breakfasts Perfect for Summer appeared first on HUM Nutrition Blog.

Keep reading to learn more about papain—including where to find it, its key benefits, and recipe ideas from a registered dietitian.

What Is Papain?

Papain is a naturally occurring enzyme in the latex of unripe papaya. “It’s most abundant in green papayas and it’s also found in the leaves and fruit of the plant,” adds Christiane Matey, MSHS, RDN, an integrative dietitian and the founder of MINT Nutrition in Mooresville, North Carolina.

Per a 2019 entry in Enzymes in Food Biotechnology, papain is a “highly efficient enzyme” that breaks down dietary protein. As such, it’s also been used in industrial settings to make meat more tender.

4 Benefits of Papain

According to Matey, papain offers some impressive health benefits. 

1. Aids Digestion and Absorption of Protein

“Due to its enzymatic nature, papain helps break down proteins to aid in digestion and absorb amino acids,” she shares.

2. Promotes Bowel Movements

When you enjoy papaya, you encourage regular, healthy BMs. Papaya helps with digestive motility courtesy of its mild laxative properties, says Matey, which can help those with occasional constipation as well as those with irritable bowel syndrome (IBS) and leaky gut.

According to the United States Department of Agriculture (USDA), one small papaya offers just under 3 grams of dietary fiber, or about 10 percent of the recommended 25 grams per day for women. Fiber famously supports gut health plus digestive function and regularity—yet an estimated 90 percent of women and 97 percent of men in the U.S. don’t meet the daily recommended intake for fiber, per the 2020–2025 Dietary Guidelines for Americans.

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3. Offers Antioxidants

Research shows that both papain and papaya juice offer antioxidant effects. Because of this, Matey says that both can help:

• Fight oxidative stress
• Combat inflammation
• Support immune function

4. Accelerates Wound Healing

When applied topically, papain may enhance wound healing. (However, high doses should be avoided to mitigate side effects like potential skin irritation.)

Where to Find Papain

“Papaya is the main source of papain,” says Matey. In case you lack access to tropical fruit or it’s out of season, you can also turn to supplements to experience its benefits for digestive health year-round.

For instance, you can find papain in digestive enzyme supplements like HUM’s bestselling Flatter Me Fiber GLP-1 Booster as well as the original Flatter Me, prebiotic- and probiotic-enhanced Flatter Me Plus, and Flatter Me Extra Strength—all of which contain additional digestive enzymes (including bromelain, found in pineapple) to debloat and break down protein, carbs, and fats.

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Papaya Recipes to Support Digestion and Well-Being

In the United States, papayas are generally in season from May through September. To please your stomach and your taste buds alike, be sure to bookmark these RD-developed papaya recipes and put them to use when the time is right.

Papaya Coconut Smoothie

“Loaded with fiber, antioxidants, and flavor, this is a great protein smoothie for a healthy gut to start your day,” says Matey.

Ingredients

1 cup ripe papaya (cubed)

1/2 cup coconut milk or water

1 tbsp ground flaxseeds

1/2 banana 

1/2 tsp turmeric

Ice cubes 

2 sprigs fresh mint

1 serving of protein powder, like HUM’s Core Strength

Instructions

1. Blend all ingredients until smooth.
2. Pour into a glass and enjoy immediately.

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Vegan Papaya & Avocado “Ceviche”

Tropical vibes abound with Matey’s vegan-friendly take on ceviche. “This fun papaya and avocado ceviche has loads of flavor, fiber, and nutrients including antioxidants, minerals, vitamins C, A, E, K, and folate,” Matey shares.

Pro tip: She says it pairs incredibly well with plantain chips.

Ingredients

• 1 cup ripe papaya (diced)
• 1 small avocado (diced)
• 1 cup cucumber (diced)
• 1/2 cup green onion (finely chopped)
• 1/2 jalapeño, seeded and diced
• 1/4 cup fresh cilantro (chopped)
• Juice of 1 lime
• 1/2 tbsp lime zest
• 1 tbsp tamari 
• 1/2 tsp pink Himalayan salt
• 1/2 tsp black pepper
• 1 tbsp extra virgin olive oil
• 1/4 cup pomegranate seeds

Instructions

1. In a mixing bowl, combine papaya, avocado, cucumber, green onion, and jalapeño.
2. Drizzle lime juice, zest, tamari, and olive oil over the mixture.
3. Season with salt and black pepper, then gently toss to combine.
4. Garnish with fresh cilantro and pomegranate seeds.
5. Let it sit for 5-10 minutes, serve cold.
6. Serve chilled as a refreshing appetizer or side dish.

The Takeaway

No matter if you opt for papain supplements, incorporate papayas into your diet, or both, chances are you’ll benefit from digestive relief and other worthy benefits for overall well-being. Since digestive issues are most often multifactorial, it’s worth addressing other aspects of your diet and lifestyle—including but not limited to nutrient diversity, stress levels, and sleep quality—to ensure that you give your gut and digestive system the best odds of thriving.

Papain and Papaya FAQs

What food is rich in papain?

Unripe papayas are the best source of dietary papain. However, you can also get papain via supplements.

Why does my stomach hurt after eating papaya?

Eating papaya shouldn’t hurt your stomach. If it does, it may be because you’re eating too much of it and/or you’re not used to consuming fiber-rich foods. When you increase your intake of high-fiber foods, it’s important to do so slowly, as well as boost water intake to mitigate digestive distress.

Does papain cause constipation?

Papain should typically alleviate—not cause—constipation. However, if you have an existing digestive disorder or other health issues, be sure to consult your physician before integrating papain supplements into your routine.

The post Is Papain the Digestive Lifeline You Need? Here’s What It Is and Where to Find It appeared first on HUM Nutrition Blog.

Here, We’re sharing a week’s worth of delicious gut-friendly, anti-bloating meals that will help reduce unpleasant discomfort.

Possible Causes of Bloat

There’s no one single cause of bloating, however, it’s most often linked to the foods we eat, according to Emma Laing, PhD, RDN, director of dietetics at the University of Georgia and a national spokesperson for the Academy of Nutrition and Dietetics. “For many people, feeling bloated is simply due to having a distended stomach – a normal response after eating that doesn’t necessarily need to be ‘fixed,’ she says. “The types of gas that can cause discomfort with eating come from the air that gets swallowed, perhaps from talking or eating/drinking too quickly, and from fermentation, which is a normal process of carbohydrate digestion by intestinal bacteria.”

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One of the biggest culprits of bloating is known as FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols), types of carbohydrates found in certain foods like wheat, garlic, onions, and certain fruits, that have been linked to unpleasant stomach symptoms like gas, bloating, diarrhea and constipation. 

Another major food culprit when it comes to bloating is sodium. Excessive sodium intake can cause our bodies to retain excess water, which can cause bloating and a sort of puffed-up appearance, notes Michelle Routhenstein, R.D.N., Registered Dietitian Nutritionist and Preventive Cardiology Dietitian at EntirelyNourished.com. “Processed foods are often high in sodium—things like sweetened breakfast cereals, soda, potato chips (especially with seasonings), blended coffee beverages, energy drinks, artificially flavored crackers, etc,” she says. 

For individuals with gluten sensitivity or celiac disease, foods like bread, pasta, cereal, crackers, and baked goods can trigger bloating and other digestive symptoms. Another common intolerance that can affect people and cause bloating is lactose intolerance. This is characterized by unpleasant symptoms like bloating after consuming dairy products. 

Feeling bloated and uncomfortable can have a direct impact on your day-to-day life and make everyday tasks difficult. While it’s tempting to reach for some of the quick fixes you might see being marketed online and at drug stores, a more sustainable approach lies in understanding and addressing the root causes of bloating. An anti-bloating meal plan can be a game-changer, offering a structured approach to reducing discomfort and improving digestive health.

Anti-Bloating Weekly Meal Plan

Anti-Bloating Meals Day 1

Breakfast: Oatmeal with berries and a sprinkle of chia seeds

Both oatmeal and berries are great options for reducing bloat. Oatmeal is rich in soluble fiber, which absorbs water in the digestive tract to form a gel-like substance. This helps regulate bowel movements and prevents constipation, a common cause of bloating. Berries, like raspberries, strawberries, or blueberries, add a boost of antioxidants and fiber, further aiding digestion and promoting gut health. Together, these ingredients create a nutritious and effective meal for combating bloat and maintaining digestive wellness.

Lunch: Grilled chicken salad with mixed greens, avocado, and a vinaigrette dressing

Protein helps regulate blood sugar levels, preventing spikes that can contribute to bloating as well as other issues like heart issues. Lean protein like grilled chicken, in particular, is a good choice since it’s easier for your body to digest than other lean proteins like red meat, according to research published in Frontiers in Microbiology. Having lean chicken over mixed greens can help cut down on bloating as the greens are packed with fiber. The addition of avocado is wise since this monounsaturated fat can aid in nutrient absorption and support overall digestive health. 

Dinner: Salmon with roasted asparagus and sweet potatoes

Another lean protein that’s easier on the digestive system and can therefore reduce bloating is salmon. Not only that, but salmon is also a rich source of omega-3 fatty acids, known for their anti-inflammatory properties. Pairing the salmon with asparagus and sweet potatoes is even more beneficial since they’re both loaded with fiber. Asparagus also contains certain digestive enzymes that can further break down food while the potassium in sweet potato helps regulate fluid balance in the body. 

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Anti-Bloating Meals Day 2

Breakfast: Greek yogurt with honey and a handful of nuts

Rich in probiotics, Greek yogurt contains beneficial gut bacteria that aids proper digestion. Topping your yogurt off with fiber-filled nuts like almonds, hazelnuts, peanuts, or pecans can further aid in digestion and cut down on constipation. Honey is not only a nice way to add sweetness—it’s also a great alternative to refined sugars which can lead to gas and bloating. 

Lunch: Leftover grilled chicken salad

Use the grilled chicken from the day before on top of another fiber-filled salad. If the salad dressing is light and contains ingredients like lemon juice or vinegar, it can contribute to hydration, which is crucial for proper digestion.

Dinner: Lentil soup with whole grain bread

Lentils are a great source of plant-based protein and fiber, helping to combat bloating by regulating your bowel movements and cutting down on constipation. They’re also low in fat, so they’re lighter on your stomach than some other proteins. If prepared without excessive salt, lentil soup can also be low in sodium, reducing both water retention and bloating.

Anti-Bloating Meals Day 3

Breakfast: Scrambled eggs with whole-grain toast and avocado

Scrambled eggs are a classic breakfast that’s high in protein—helping to aid in digestion and regulate sugar levels. As mentioned, avocado is rich in monounsaturated fats and is considered low-FODMAP. Last, but not least, whole-grain toast offers added fiber.

Lunch: Turkey and vegetable wrap

Turkey is a lean protein source that’s easy to digest—just make sure you opt for turkey that’s not loaded with saturated fat like some deli-meat versions. By adding in various vegetables, you’re incorporating essential fiber, promoting regular bowel movements and preventing constipation. If possible, opt for a whole-grain wrap over a white one for added fiber and nutrients. 

Dinner: Chicken stir-fry with brown rice

You already know that chicken is a lean protein source that can regulate blood sugars. Adding vegetables into your stir-fry bulks up the fiber and the brown rice is a whole-grain, providing fiber and essential nutrients. For less bloat, opt for low-sodium soy sauce or tamari. 

Anti-Bloating Meals Day 4

Breakfast: Smoothie bowl with spinach, banana, and almond milk

Smoothie bowls can be a wonderful option if you’re trying to reduce bloat. “Smoothie bowls can be an easy way to include vitamins, minerals, and antioxidants, which can support overall health, including heart health by providing nutrients like potassium and fiber that help manage blood pressure,” says Routhenstein. Spinach is high in fiber and bananas are rich in potassium, both of which further help cut down on bloat.

Lunch: Leftover lentil soup

Opt for some leftover lentil soup from two days before. It should last about 3-5 days in the fridge when stored in an air-tight container.

Dinner: Grilled shrimp with quinoa and steamed broccoli

Shrimp is a low-fat, high-protein food that’s surprisingly gentle on the digestive system. Combining it with the complete protein, quinoa, is a good choice, since it’s loaded with fiber, as is the broccoli. Steaming the broccoli can provide additional benefits, since this cooking process allows the vegetable the ability to retain the majority of its water content, upping your hydration. “Steaming, roasting, or sautéing the vegetables breaks down part of the plant fibers and makes them easier to digest,” says Laing.

Anti-Bloating Meals Day 5

Breakfast: Whole-grain toast with avocado and a fried egg

A similar breakfast to day 3 is this combo, but you’re switching things up by frying the egg. Opt to use avocado oil to aid in nutrient absorption. 

Lunch: Chicken Caesar salad with romaine lettuce

With chicken as the lean protein source and romaine as the fiber-filled star of the show, a Ceasar salad can be a healthy lunch option that can cut down on bloat. Just be sure to opt for a Caesar dressing that’s not too high in sodium and fat. You could skip the Caesar dressing altogether by swapping in a blend of olive oil, lemon juice, and Dijon mustard.  

Dinner: Baked cod with roasted Brussels sprouts and sweet potatoes

Like salmon, cod is a lean fish, providing protein without excessive fat, which can cut down on bloating and help regulate blood sugar levels. Both Brussels sprouts and sweet potatoes are great sources of fiber, but Brussels sprouts come with the added benefit of enzymes that further break down food and reduce bloating. It’s worth pointing out, however, that individuals with IBS should avoid Brussels or other cruciferous veggies, as these can lead to more bloating than less, warns Laing. “For example, if you have suddenly started eating a lot more of these vegetables (or vegetables in general) than you’re used to eating, the high fiber content can cause GI discomfort if your body is not used to this amount,” she says.

Anti-Bloating Meals Day 6

Breakfast: Oatmeal with berries and a dollop of Greek yogurt

As already mentioned, oatmeal is a fiber powerhouse, berries add in even more fiber and Greek yogurt offers up a serving of probiotics that support health and digestion. 

Lunch: Leftover chicken stir-fry

At lunchtime, enjoy some leftover chicken stir-fry from a few days before. 

Dinner: Salmon with roasted asparagus and quinoa

The lean protein from the salmon coupled with fiber-rich asparagus and quinoa is a great bloat-busting meal. The asparagus also contains digestive enzymes that further break down food in the body and quinoa is a good source of potassium, an electrolyte that helps regulate fluid balance in the body.

Anti-Bloating Meals Day 7

Breakfast: Scrambled eggs with whole-grain toast and smoked salmon

Scrambled eggs and smoked salmon offer up protein while whole-grain toast serves up fiber. Just be sure to opt for smoked salmon that is lower in sodium, ideally opting for fresh rather than pre-packaged.

Lunch: Tuna salad wrap

Tuna is a lean protein source and turning it into a tuna salad with veggies like celery or onions increases your fiber intake. To further cut down on bloating, opt for tuna packed in water rather than oil and use a light mayonnaise or a Greek yogurt-based dressing. For the wrap, opt for whole wheat. 

Dinner: Grilled chicken breast with sweet potato fries and steamed green beans

Grilled chicken breast serves up some lean protein. Sweet potatoes and green beans are great sources of fiber too when prepared with minimal salt. This meal combo can be super effective at reducing unpleasant bloating. 

Anti-Bloating Snack Options

Throughout the day and in between meals you might get hungry. If so, here are some snacks that won’t cause bloat: 

Fruits like berries, apples, or pears

These fruits are rich in fiber, offering a refreshing and nutritious way to combat bloat by helping to regulate your bowel movements and prevent constipation. Their high water content contributes to hydration, while the fiber content promotes regular bowel movements.

Vegetables like carrots or cucumber sticks

High in water content, these vegetables contribute to hydration and can help flush out excess sodium. They also provide fiber for digestive health.

Nuts and seeds (in moderation)

Offering up both healthy fats and fiber, nuts and seeds are great for supporting digestive health. They should, however, be consumed in moderation as they can be high in fat and potentially contribute to bloating for some individuals. 

Greek or plain yogurt

A good source of protein and probiotics, plain yogurt can support gut health and digestion. Those with lactose intolerance should opt for dairy-free alternatives.

Hard-boiled eggs

Eggs are lean sources of protein, helping to regulate blood sugar levels and prevent spikes that can contribute to bloating. They are also low in carbohydrates, making them a suitable option for those watching their carb intake.

The Takeaway

While this meal outline is just a friendly guide to help you out, there are other ways to mix and match equally healthy foods. Don’t forget to take your FLATTER ME digestive enzyme with your biggest meal of the day to combat bloating in 30 minutes or less! 

The post The Ultimate Anti-Bloating Meal Plan: A Week of Delicious and Gut-Friendly Dishes appeared first on HUM Nutrition Blog.

7 Tips to Build an Anti-Bloating Lunch

1. Pack Your Own Meal

As tempting as it may be to order takeout or dine out with your work bestie, chances are it’ll be easier on your stomach (not to mention your wallet) to pack your own lunch at home. “Sometimes buying lunch out or eating out in general can contribute to a bigger bloat than eating [home-cooked] food,” Zeitlin shares.

Salt is often the culprit here, which some restaurants and fast-casual spots will add in excess. “Salt makes our bodies hold on to water, and holding on to water causes us to feel and look bloated,” the dietitian explains. Seed oils are another common ingredient used for frying, in salad dressings, and beyond that may inflame the large intestine. (Extra virgin olive oil, on the other hand, has been shown to decrease inflammatory GI markers—including bloating and constipation—in people with ulcerative colitis when compared to canola oil.)

In short, you can get ahead of bloating by preparing your own lunch at home. This will help you ensure that your meal contains non-bloating ingredients.

2. Don’t Forget Your Water Bottle

If and when bloating hits from excess salt intake, Zeitlin says it’s time to hydrate. “The key is to actually flush your body with even more water,” she shares. “I know it sounds counterintuitive, but water pushes out water; it will actually flush out the added salt and the excess water that’s hanging around.”

Of course, it’s important to sip on H2O throughout the day not only to relieve bloating but also to support your energy levels and greater health. With beverages in mind, you may want to skip the likes of sparkling water, prebiotic sodas, and kombucha if bloating is an issue. Though tasty, the carbonation in these drinks can trigger digestive distress in sensitive individuals.

In case you want to mix things up or plain H2O isn’t your favorite, you can also opt for other RD-approved beverages to help with bloating. Zeitlin recommends sipping on unsweetened green tea or dandelion tea not only at lunchtime, but also throughout the workday.

3. Rethink Your Salad Game

Salads are a lunch staple for many of us (and not just because Mason jar salads are aesthetically pleasing). Sure, they’re a great option to load up on diverse macronutrients, fiber, and ideally some protein. But they can also be a sneaky source of foods that cause bloat such as quinoa, beans, legumes, and onions.

If salad is your go-to for lunch, Zeitlin recommends prioritizing non-bloating veggies, which include:

• Romaine
• Spinach
• Fennel
• Celery
• Cucumbers
• Asparagus
• Carrots
• Avocado
• Tomatoes

“Instead of beans, get your protein from tofu, eggs, salmon, tuna, or chicken,” she adds. To beat the bloat, you may also want to pack in cooked veggies instead of raw ones. Cooked veggies are easier to digest and will thus help you keep bloating and discomfort at bay.

4. Limit Deli Meats

Prefer to bite into a sandwich over salad? Zeitlin suggests skipping deli meats that are high in sodium and thus can trigger bloating. She cites grilled chicken and tuna as worthy substitutions for protein. “Have it on whole wheat or homemade sourdough bread, which are less bloating than white flour products like white bread,” she adds.

5. Feed Your Good Gut Bacteria

As you’re building your anti-bloating lunchbox, Zeitlin recommends including fermented foods. Not only do many pack tons of flavor, but also probiotics (aka friendly gut bacteria)

and prebiotic fiber (i.e., the fuel that allows good gut bacteria to thrive). When your gut is healthy and diverse, you’ll be in a better position to keep bloating at bay.

“Add in some good gut bacteria to your lunches by including fermented foods that work as natural probiotics in your gut like kimchi, sauerkraut, and pickles,” Zeitlin advises. Fortunately, these foods are versatile regardless of which non-bloating meal you pack on a given workday. They’re great thrown onto salads for a bit of acidity, for an extra crunch in sandwiches, and simply as mouth-puckering side dishes.

Note: While probiotic and fermented foods are healthy in and of themselves, they’re not compatible with everyone across the board. For instance, those with an overgrowth of ‘bad’ bacteria in the gut may find that these types of foods trigger bloating instead of helping to get rid of it.

6. Be Selective About Protein Powder

Some mornings might get hectic and you’ll be pressed for time to prepare your own anti-bloating lunch. If your office kitchen has some things to nosh on, perhaps you can put a few ingredients together to make a smoothie. To make it a more complete mini meal, throw in some protein powder… but be mindful of the type of protein powder you choose, as some can trigger GI distress. HUM’s vegan-friendly Core Strength is a worthy option thanks to its low FODMAP (read: non-bloating) formula.

7. Keep Tabs on Portions

With this anti-bloating lunch tip, we don’t suggest restriction or not eating until you’re satiated. Instead, it’s simply to reiterate the importance of enjoying the right digestion-friendly foods until you’re comfortably full. “Even if the foods you’re choosing are helpful choices, remain mindful of the overall size of your lunch,” Zeitlin advises. “A big meal may still leave you feeling bloated and blah.”

What Relieves Bloating Fast?

These anti-bloating lunch hacks can help you build smarter meals to keep digestive discomfort at bay, allowing you to focus more on your work and less on your tummy troubles. Yet bloating may still arise from time to time, so it’ll be helpful to keep targeted, fast-acting support in your bag or on your desk. 

HUM’s Flatter Me relieves bloating fast courtesy of 18 full-spectrum digestive enzymes that help break down carbs, fats, protein, fiber, sugars, and lactose. Take it with your meal as needed to say bye to bloating and hello to a tamer tummy (If your bloating gets extra gnarly, opt for Flatter Me Extra Strength, which offers 50 percent more digestive enzymes and thus more potent relief for bloating.)

The post 7 Tips to Build an Anti-Bloating Lunch—Plus How to Relieve Bloating Fast (Just in Case) appeared first on HUM Nutrition Blog.

Q: What are the most common dietary and lifestyle factors contributing to bloating, and how can we identify and manage them?

Gaby: Foods that are difficult to digest, such as dairy or high-fiber foods, and cruciferous veggies like broccoli are the main dietary factors that cause bloating.

Q: Can you explain the role of digestive enzymes in reducing bloating and how they work within the digestive system?

Gaby: Bloating happens when the nutrients from our food don’t get fully digested. As such, the nutrients aren’t effectively absorbed and make their way to the lower gut where they ferment, causing bloating and discomfort. Digestive enzymes help fight bloating because they help break down those nutrients into smaller parts that are more easily absorbed by the body. 

Q: Are there specific foods or nutrients that naturally contain digestive enzymes or support enzyme production in the body?

Gaby: Yes! Pineapple and papaya are two fruits that naturally deliver digestive enzymes to the body. Specifically, they offer bromelain and papain, respectively, which help digest proteins.

Q: Who is a good candidate for Flatter Me?

Gaby: Flatter Me is ideal for anyone who struggles with bloating and healthy digestion. It is a popular supplement among foodies and people who enjoy indulging in delicious foods that are hard to digest.

Q: How do you take Flatter Me? 

Gaby: For best results, take twice daily with meals. Pro tip: take Flatter Me with the first few bites of your meal.

Q: What is the difference between Flatter Me and Flatter Me Extra Strength 

Gaby: Both formulas offer the clinically studied Flatter Me enzymes. However, Flatter Me Extra Strength is going to provide 50% more enzymes, making it a great option for people who need additional digestive support.

Q: What should consumers look for when choosing a digestive enzyme supplement, and are there any ingredients they should avoid?

Gaby: Make sure that your supplement offers a variety of enzymes that will help break down different parts of your meal as this will help ensure that you are getting well-rounded support. For instance, Flatter Me offers 18 digestive enzymes that will help break down proteins, carbs, fats, fiber, and even milk sugars. Formula quality is important as well. I suggest looking for a supplement that has additional third-party certifications and clinical studies to support the efficacy of its ingredients. 

Q: Can you provide any tips or strategies for maintaining a healthy digestive system and preventing bloating on a day-to-day basis?

Gaby: A healthy digestive system is all about diet. Prioritizing variety, especially when it comes to fruits and vegetables, is an excellent way to support gut health and regularity – two important markers of a healthy digestive system.Staying hydrated is also key to having a healthy functioning digestive system. A simple hack for staying adequately hydrated is to drink half your body weight in ounces of water. For example, if you weigh 130 pounds, then your goal is to drink around 65 ounces of water (or a little over 8 cups of water) daily.

Optimize your digestion with digestive enzymes, especially when enjoying meals that cause you to bloat. Flatter Me provides clinically studied enzymes to help reduce bloating and soothe digestion.

The post Ask the Registered Dietician: Bloat Edition appeared first on HUM Nutrition Blog.

This article will explain the difference between gas and bloating, plus a list of foods that can help minimize digestive discomfort. 

The Difference Between Bloating and Gas

The main difference between gas and bloating is that gas is the release of air, either through belching or the rectum, while bloating describes the feeling of pressure or fullness in the abdomen. 

Both symptoms are closely related. For instance, one can feel gassy with or without feeling bloated. But on the flip side, bloating is usually a result of trapped gas in the colon.

Causes of Bloating and Gas

Typically, gas occurs when too much air is swallowed and accumulates within the digestive tract. Excess air can enter the body when eating or drinking too quickly, using straws, chewing gum, and sucking on candies. Wearing loose dentures and smoking can also introduce extra air into the body, leading to gas. 

Gas also results from foods that are difficult to digest. When nutrients aren’t fully digested in the stomach and small intestine, bacteria in the colon are forced to break them down via fermentation. Fermentation then creates a build-up of gas, leading to abdominal pressure and often, bloating.

Foods that prevent gas and bloating

Though uncomfortable, these are are normal parts of the digestion process. In fact, according to an article in Harvard Health, most people pass gas about 14 times per day. Despite its normalcy, there are ways to minimize gas and bloating for a more comfortable digestion experience

One of the best ways to prevent gas and bloating is by limiting your intake of foods that are difficult to digest. Here’s a list of foods to avoid:

• Beans & Lentils (Pro Tip: soaking beans and lentils prior to cooking can help break down difficult-to-digest starches, making them easier to digest!)
• Cruciferous Veggies
• Dairy Products 
• High Sodium/Highly processed Foods

Carbonated drinks like sparkling water and sodas can also cause gas and bloating.

Other Ways to Prevent Bloating and Gas

In addition to diet, there are other lifestyle modifications that can help prevent these two pesky problems.

One of the simplest ways is by adding a comprehensive digestive enzyme supplement into your supplement routine. Digestive enzymes aid in the breakdown of nutrients that are difficult to digest. By doing so, they help minimize the need for fermentation in the colon that causes gas and bloating in the colon.

HUM’s Flatter Me digestive enzymes are clinically studied and effectively helps reduce bloating as soon as 30 minutes after taking. In fact, a 2024 placebo-controlled clinical study found that people who took Flatter Me with a test meal experienced up to 2 inches less bloating.

Other tips to help prevent gas and bloating include:

• Avoid eating large or excessive portions 
• Chew slowly 
• Drinking plenty of water with and between meals
• Slowly increase your fiber intake 
• Going on a post-meal walk
• Go straw-less

When to See a Doctor

Incorporating dietary and lifestyle changes should help provide relief from gas and bloating. However, these persistent symptoms can sometimes be indicative of a more serious condition. 

Talk to your doctor about your digestion issues if you are experiencing:

• Chronic diarrhea or constipation
• Fever
• Painful or persistent GI symptoms
• Poops that are bloody or dark in color
• Unintentional weight loss 

In Summary

In summary, these two symptoms are common and interrelated digestive issues. Remember, gas is the release of air through belching or the rectum, whereas bloating is the sensation of fullness or pressure in the abdomen. Simple adjustments in your diet and lifestyle can significantly alleviate these symptoms. However, persistent or severe digestive discomfort may indicate a more serious condition that is best addressed by a doctor. 

The post The Difference Between Bloating and Gas plus, Foods that Prevent the two!  appeared first on HUM Nutrition Blog.

Ahead, we’re covering the top 10 healthy foods that cause bloating—some of which may surprise you. Plus: RD-approved tips to reduce their effects and substitutes to consider.

10 Healthy Foods That May Cause Bloating and Constipation:

1. Sparkling water

Are you the type to keep a stash of sparkling water in stock at all times? If so, know that it can adequately hydrate you, which in theory can stave off constipation and consequent bloating. However, it also has the potential to trigger bloating post-consumption. “If you’re concerned about bloat, switch to plain H2O and watch the bloat subside,” says Brigitte Zeitlin, MPH, RD, CDN, founder of BZ Nutrition.

2. Prebiotic sodas

Prebiotic sodas are having a major moment right now—to the tune of a $262.2 million market value, per research by Future Market Insights. Not only are they tasty dupes for sugary sodas and juices; they’re also more nutritionally valuable due to their prebiotic fiber content.

“Gut-friendly seltzers with ingredients like inulin and chicory root are popular health drinks due to their prebiotic properties,” says Erin Kenney, MS, RDN, LDN, HCP, a dietitian who specializes in digestive health. “Prebiotics are substances that promote the growth of beneficial bacteria in the gut, which can improve overall digestive health. However, these ingredients can also cause bloating and gas in some people, especially if they have overgrowth of certain types of bacteria in the gut.”

That said, if you’re prone to bloating, constipation, and gas—or experience other telltale signs of poor gut health—you’re better off ditching these trendy drinks. (Zeitlin notes that the same goes for other bubbly drinks that seem healthy enough, including but not limited to kombucha.) Still itching for sippable flavors? “Choosing non-carbonated beverages with fresh fruit would be a better alternative,” Kenney shares.

3. Chia seeds

I’m a huge fan of chia seeds. They’re not only a powerhouse of plant-based protein and fiber (4.68 grams and 9.75 grams), respectively, for two tablespoons) but also highly versatile to throw into salads, smoothies, puddings, and more. However, Kenney says that they’re among the top healthy foods that can trigger bloating in sensitive individuals. “Chia seeds can absorb a lot of water and expand in the digestive tract, potentially causing bloating,” she explains. Before eliminating them from your diet completely, she advises drinking a lot of water whenever you eat chia seeds, which can help *things* keep moving along and potentially mitigate this side effect.

P.S. Upping your H2O intake is advised when eating or drinking anything fibrous, especially if you’re adding more high-fiber foods into your diet.

4. Quinoa

Kenney recognizes quinoa’s status and worth as a superfood. One cup offers eight grams of plant protein, 5.2 grams of fiber, and a smattering of vitamins and minerals including iron, magnesium, and vitamin B6. These benefits aside, quinoa may be incompatible with people who have digestive issues, in large part due to its high fiber content. “It also contains saponins, which can irritate the digestive tract for some,” Kenney explains. If you notice that quinoa leaves your tummy worse for wear after eating it, she suggests either reducing your serving size or swapping it for a different carbohydrate source such as rice.

Tip: As you’re adjusting your diet to beat the bloat, consider complementing your regimen with digestive enzymes like HUM’s Flatter Me. The vegan-friendly capsules pack 18 full-spectrum digestive enzymes to help break down foods including carbs, fats, protein, fiber, sugars, and lactose. (Those in need of more potent relief may prefer Flatter Me Extra Strength, which packs 50 percent more of these enzymes for seriously strong and fast-acting anti-bloat support.)

5. Beans and legumes

Similar to quinoa, beans and legumes (including lentils, chickpeas, and peanuts) are favored for being a healthy and hefty source of both plant protein and fiber. Nonetheless, Zeitlin warns that there can be too much of a good thing if you pack more onto your plate than your tummy can handle. She suggests aiming for no more than a quarter-cup of any legume in one serving and paying attention to how your digestion fares with that amount. “If you still notice bloat or gas, then swap the beans for tofu for [another] plant-based protein option,” she advises.

6. Cruciferous vegetables

The last fibrous foods on this list that can lead to bloating are cruciferous veggies, which include but aren’t limited to:

• Bok choy
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Kale

“These are a sneaky cause of bloating because they are typically touted as some of the healthiest foods to include in your day,” says Zeitlin. “This is still true: It’s their high fiber content that makes them great for you, but it also potentially [triggers] bloating.” If your stomach is sensitive, she recommends cooking these veggies instead of eating them raw, as doing so will reduce the fiber content and make them easier to digest.

7. Onions and garlic

While these alliums offer flavor and depth to many dishes, they could also give you more than you bargained for in the form of an upset stomach. “Onions and garlic contain fructans, which can contribute to digestive discomfort and bloating,” Kenney explains. This rings especially true for people with IBS or small intestinal bacterial overgrowth (SIBO). Since they’re ubiquitous in countless meals across diverse cultures, it might be challenging to do away with them completely. Similarly with cruciferous veggies, cooking them may help reduce digestive discomfort. Kenney also recommends swapping them with alternatives like green onion or garlic-infused oil, which can offer the flavors minus the fructans.

8. Peaches

Delicious as they are, these juicy fruits are a surprising healthy food that may leave you bloated after enjoying them. “They’re high in fructose and sugar alcohols, such as sorbitol, which can lead to bloating and digestive discomfort for some people,” says Kenney. If you’re not ready to give them up when they’re in season, she recommends eating them sparingly.

9. Dairy

This food category may not be a surprising bloating trigger, especially if you have a lactose intolerance or sensitivity. Still, it bears repeating that dairy is a common source of digestive distress. “Be mindful of the total amount of cheese, cottage cheese, yogurt, or cow’s milk [you consume],” Zeitlin advises. The dash of creamer or milk you add to your coffee may even be enough to instigate bloating, which may warrant opting for alt milks or taking your java black.

10. Artificial sweeteners

Artificial sweeteners are like a wolf in sheep’s clothing. You might think you’re doing yourself a favor by favoring them over refined sugar, but they come with their own potential issues. Per a 2022 clinical trial published in the journal Nature Medicine, non-nutritive sweeteners disrupted the gut microbiome of healthy participants while also hindering glucose tolerance. “These faux sugars—often with sugar alcohols that give them the sweetness without calories—disrupt your gut bacteria and cause bloat, gas, and stomach upset,” Zeitlin warns. She suggests paying closer attention to where they may lurk (e.g., in your coffee, office snacks, and other sugar-free treats) and steering clear of them. Alternatively, opting for ‘bloat-less’ snacks will help your gut stay healthier and happier *and* keep bloating at bay.

The Takeaway on Bloating and Constipation

In addition to all of the suggestions above, remember that everybody is different, and when in doubt consult your physician for any serious concerns.

The post 10 Surprising Healthy Foods That May Be Behind Your Bloating appeared first on HUM Nutrition Blog.

Fortunately, there are plenty of snacks in the sea (of options) that are less likely to cause unwelcome puffiness. Once you determine the types of foods that cause bloating (or specific ingredients), you can more easily avoid them. Let’s take a look at common food factors that cause bloating and the types of snacks that are less likely to lead to gassy discomfort. 

Understanding Bloating to Bloat Less

Bloating is a common gastrointestinal issue that occurs when your abdomen feels full, swollen, and tight. You might feel gas bubbles or even mild pain. These feelings are primarily attributed to the buildup of gas in your digestive system, fluid retention, or slowed digestion. But how do these things happen in the first place?

Excessive gas production can result from the breakdown of certain foods by the community of bacteria in your digestive tract. This leads to the release of gases like methane and hydrogen, which can build up and cause discomfort.

Fluid retention is often caused by eating a lot of sodium or added salt, as this draws water out of your cells and tissues and into your bloodstream. This causes your body to hang onto more water and can disrupt the fluid balance. 

Finally, slow digestion could result from things like low fiber intake, a sedentary lifestyle, or dehydration. When your digestion is slowed, this allows food to linger in your stomach and intestines, which can promote a sense of fullness and discomfort. 

Foods That Cause Bloating After Eating

When it comes to choosing snacks that won’t induce bloating, steering clear of certain culprits is key. What causes bloating for one person may not affect someone else, so it’s important to pay attention to the foods that cause bloating for you. 

In general, snacks that are more likely to promote bloating often have one or more of the following characteristics:

• High sodium content: Snacks high in sodium, such as traditional potato chips or salted nuts, can lead to water retention, contributing to that uncomfortable bloated feeling.
• Carbonation: Carbonated beverages introduce gas into your digestive system, which could potentially exacerbate bloating symptoms if you drink them regularly and in large quantities. Examples include seltzers, sodas, kombucha, and other fizzy drinks.
• High fiber content: For people who aren’t used to consuming much fiber (which may be a high percentage of the population), suddenly adding high-fiber snacks could lead to bloating. High-fiber snacks take longer to digest than low-fiber snacks. 
• Artificial sweeteners: Foods with artificial sweeteners, especially sugar alcohols often found in “diet”, “light”, or sugar-free products, can be hard for some people to digest, leading to bloating. Sugar alcohols aren’t completely absorbed in your small intestine, so they are fermented in your colon where they produce gas that can accumulate and promote bloating.
• Ultra-processed and fried foods: These types of foods are often laden with unhealthy saturated fats, which may slow down digestion and cause discomfort. Not to mention, they tend to be low in overall nutritional benefit.
• Dairy: Many people are sensitive to dairy and therefore likely to experience digestive side effects from consuming dairy-derived snacks and ingredients. Over 65% of the global population is lactose intolerant to some degree.

Avoiding snacks with these characteristics and instead opting for snacks with lower sodium levels, minimal processing, and easily digestible ingredients can make a significant difference in preventing bloating.

7 Snacks That Won’t Cause (as Much) Bloating

Snacks that are less likely to promote bloating are minimally processed and of higher nutritional quality. We asked 7 registered dietitians to provide their favorite bloat-less snacks, which are listed below 

1. Fresh fruits and veggies

“My go-to snack is raw fruit or veggies with nut butter,” says Sydnee Mostek, RDN, ACSM-EP of Rooted Wellness Academy. “Raw produce means I have to take the time to thoroughly chew my food so I eat more mindfully, and the fat, fiber, and protein from the nut butter keeps me full until my next meal or snack.” 

Fresh fruits and vegetables, rich in fiber and water content, provide a satisfying crunch without contributing to excess gas. Some are more water-rich than others, such as cucumbers, watermelon, and strawberries, which can help satisfy crunchy or sweet snack cravings while also supporting optimal fluid balance. 

2. Homemade trail mix

Alyssa Simpson RDN, CGN, CLT of Nutrition Resolution says, “My go-to non-bloating snack is a homemade mix of gluten-free pretzels, Rice Chex, 1 Tbsp raisins or dried cranberries, 1 Tbsp chocolate chips, and 1 Tbsp nuts. It’s easy to prepare in batches, perfect for on-the-go in pre-portioned ziplock bags, offering a balanced blend of fiber, carbohydrates, protein, and fat for sustained energy and controlled blood sugar without excess calories.” 

You can create your version of trail mix with other favorite non-bloating ingredients. Consider other no-added-sugar dried fruits, dehydrated legumes, seeds, and whole grains that satisfy your appetite with unwanted side effects.

3. Low FODMAP snacks

Katie Schimmelpfenning, RD of Eat Swim Win says her favorite bloat-less snacks include, “Rice cakes with nut butter and/or jam, homemade smoothies, hard cheese and rice crackers, or low-lactose/lactose-free yogurt with berries.” 

FODMAPs are a type of short-chain carbohydrate that can resist digestion. The acronym stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. 

While eliminating or minimizing FODMAPs in the diet — found in foods like apples, sugar alcohols, garlic, onions, and more — is primarily beneficial for people with existing digestive issues (like irritable bowel syndrome), they may promote bloating among people with FODMAP sensitivities. 

4. Plain nuts and seeds

“My favorite anti-bloat snacks are plain almonds, which are full of healthy fats and fiber,” says Wan Na Chun, MPH, RD, CPT of One Pot Wellness. “Dietary fiber is important because it helps add bulk to stool which helps prevent constipation and bloating. Having just a handful of almonds a day can be a great quick snack that doesn’t cause gastrointestinal discomfort or bloating.” 

Nuts and seeds offer a nutrient-dense alternative, providing healthy fats and protein without the sodium and added sugar often found in traditional ultra-processed snacks. Just be sure to choose unsalted options.

5. Smoked salmon on toast

“A favorite brain-healthy snack of mine is smoked salmon on whole grain toast with a smear of cream cheese,” says Jessie Hulsey RD, LD of Health Down South. “It makes for a yummy combination of protein, healthy fats, and whole grains, without the worry of bloating.” 

Salmon is an excellent source of the omega-3 fatty acids EPA and DHA, which benefit brain and eye health. A combination like this can promote fullness without discomfort, as well as a variety of important nutrients. 

6. Savory cottage cheese

Alyssa Pacheco, RD of The PCOS Nutritionist notes, “I love a good savory cottage cheese bowl for snacks! Mix some 2% cottage cheese with chives, pepitas, and chopped veggies like cucumber, bell peppers, and tomatoes for a protein-packed, filling snack. The cottage cheese provides some probiotics to help improve your digestive health and reduce bloating.” 

Experiment with the types of flavors you enjoy with your cottage cheese. If you don’t like savory versions, you could also add fresh fruits like sliced bananas, blueberries, or strawberries with a dash of ground flax seeds.

7. Hard-boiled eggs

Christina Iaboni, RD says, “One of my favorite snacks is two hard-boiled eggs. They contain protein to keep me full as well as plenty of other vitamins and minerals such as B12, choline, Vitamin A, and selenium which support good health.”

Eggs are a compact and nutrient-dense snack and can be convenient to take with you on the go. Pair them with a piece of fruit, some whole grain crackers, and/or some nuts for a well-rounded small plate. 

Other Tips for Preventing Bloating After Eating

In addition to avoiding foods that cause bloating, adopting habits can further contribute to preventing bloating and maintaining digestive comfort. 

Staying hydrated

Staying hydrated is important for your overall health, as your body is around 75% water at any given time and your fluid levels need to be replenished regularly. Ample water intake also helps facilitate smooth digestion and minimize water retention and feelings of bloating. 

Exercise

Regular exercise benefits all aspects of your overall health and wellness, but physical movement may be particularly good for your digestive process. Research also shows that even 10-15 minutes of walking following a meal can help minimize digestive effects like bloating. 

Using digestive aids for Bloating After Eating

If you have trouble digesting certain ingredients, you might consider relevant digestive aids like HUM’s Flatter Me.

Probiotics and prebiotics 

Maintaining a healthy balance of microbes in your gut, also known as your gut microbiome, is essential for all aspects of your health, including a reduced risk of various diseases. A healthy gut microbiome — AKA having more disease-fighting microbes than disease-promoting microbes — is also less likely to promote uncomfortable symptoms like bloating. 

Probiotics are known as the good bacteria in your gut. Regular intake of fermented foods, like tempeh, miso, and sauerkraut, can support a healthy gut microbiome as they contain natural digestion-promoting probiotics. Prebiotics act as fuel for probiotics and can be found in foods like bananas, chicory root, and Jerusalem artichokes. Try HUM’s Gut Instinct Probiotic to help maintain a healthy microbiome.

Herbal remedies

Integrating herbs like ginger and peppermint into your routine may help alleviate bloating symptoms, as these natural remedies are known for their soothing effects on the digestive system. One of the easiest ways to add these to your day is by making an herbal tea. 

Ultimately, a combination of mindful eating habits and strategic additions to your routine can go a long way in preventing bloating and promoting a more comfortable and balanced snacking experience.

Healthy Snacks, Happy Gut

Bloating is an annoying, albeit common, side effect that we all experience on occasion. However, if you’re regularly bloating after eating certain snacks, start by identifying potential triggers and determining where you can make healthier bloat-less substitutes. 

Choosing minimally processed and nutrient-dense versus ultra-processed snacks is the best way to prevent bloating and other uncomfortable digestive side effects. Additionally, incorporate other healthy everyday habits that support gut health, like exercise, hydration, and natural probiotics. 

The post Bloating After Eating Snacks? Here are Bloat “less” Snacks To Nosh On Now appeared first on HUM Nutrition Blog.

“The term bloating is used to refer to an uncomfortable feeling of tightness, pressure, or fullness in our midsection,” Brittany Werner, MS, RDN, LDN, the director of coaching at Working Against Gravity, tells us. While we often associate bloating with an expansion of the belly or abdomen, Werner says that isn’t always the case, and sometimes, you can experience the feeling of bloating without obvious visible detection. Instead, you might find that your pants feel a little tighter than usual, which Werner says can last anywhere from a few hours to days in more extreme cases. “Bloating can range from a slight discomfort for some to intense pain in other cases,” she adds, explaining that usually this goes away but, for some, it’s a recurring problem. 

Up ahead, we explore the common causes of bloating, plus how to get rid of bloating with several key digestion hacks. 

The Common Causes of Bloating 

Before diving into how to get rid of bloating, it’s important to understand the common causes of bloating, as this might allow you to avoid the discomfort to begin with. According to Werner, some of the most common causes of bloating revolve around eating habits, including eating too quickly and eating too much. Constipation, food intolerances, and hormonal fluctuation (like those experienced around menstrual cycles) can also result in bloating. Additionally, eating foods that are high in added sugars and fats can impact the body in ways that trigger the feeling—and sometimes the look—of bloat. 

How to Get Rid of Bloating 

Getting rid of bloat starts with eliminating some of the common causes that we have control over, like minimizing sugar and saturated fat intakes and avoiding foods that we might have known intolerances for. You can also get rid of bloat by practicing mindful chewing and taking your time when eating so as not to inhale a lot of air and, therefore, create bloat. From there, it comes down to your digestion. 

“Digestion is a vital bodily function where our body processes the food we eat and extracts nutrients to provide us with energy,” says Werner. One of the best ways the body gets rid of bloating is by utilizing its natural digestive enzymes, which Werner says are naturally occurring proteins that break down food and aid in the overall digestion process. “Digestion begins in the mouth as our saliva starts to break down our food into a form that can be used by the body,” she explains, noting that our stomach, small intestine, and pancreas all make digestive enzymes. “The pancreas is the center of digestion because it produces the most important digestive enzymes, which are responsible for breaking down the micronutrients, carbohydrates, proteins, and fats.” 

With that said, some people don’t have enough digestive enzymes, or their bodies might not release them as they should. “This condition is known as exocrine pancreatic insufficiency (EIP) and means they can’t break down certain foods and absorb nutrients,” Werner explains, noting that the condition is quite rare and usually occurs more frequently in people with medical conditions like type 1 and type 2 diabetes, inflammatory bowel disease (IBD), and pancreatic cancers. “Common symptoms of digestive enzyme insufficiency include abdominal pain or cramps, excessive bloating, sudden onset diarrhea, gas, oily stools, and unexplained weight loss,” Werner adds. 

In some cases, taking a digestive enzyme supplement can help get rid of bloating (more on that, below!). 

Digestion Hacks TO GET RID OF Bloating 

As mentioned, there are several ways you can get rid of bloating through changes to both your lifestyle and eating habits, as well as through medically addressing digestion conditions like EIP. Ahead, we break down some of the best digestion hacks for bloating.

Watch Your Fiber Intake

If you don’t usually include a lot of high-fiber foods in your diet and want to up your whole food game, Werner says to go slow at first. “Gradually increase your fiber intake to allow your digestive system to adjust,” she explains, noting that high-fiber foods can cause gas and bloating, especially if you are not used to consuming them on a regular basis. “Aim for soluble fiber sources like oats, beans, and fruits, as they are easier on the digestive system.” 

Limit Gas-Producing Foods

Another way to get rid of bloating is by identifying and reducing foods that are known to cause gas, says Werner. These include beans, broccoli, cabbage, onions, and carbonated drinks. “These can be a little different for everyone, as no two digestive systems are the same, so be patient when adding and eliminating foods,” Werner explains. “Pay extra attention to artificial sweeteners, which can also contribute to bloating,” she adds, noting that things like sorbitol, mannitol, and xylitol are sweeteners you should be wary of. 

Manage Portion Sizes

To get rid of bloating, Werner also recommends managing portion sizes. “Eating large meals can put extra pressure on your stomach and lead to bloating,” she explains. “Consider having smaller, more frequent meals throughout the day to help reduce the overall volume in your stomach.” 

Be Mindful When Chewing

Werner also recommends slowing down and practicing mindful eating. “Chew your food thoroughly and eat slowly to avoid swallowing air, which can contribute to bloating,” she notes. Since we are often preoccupied with other things around us when eating—such as our phones or the TV—Werner says it’s important to be more mindful and make your meal the center of your attention when eating. “Sit down, chew your food slowly, and eat your meal with purpose—this will allow those digestive enzymes in your saliva to go to work.” 

Hydrate, Hydrate, Hydrate

Water intake (or lack thereof) is another reason why we might experience bloat. “Drink plenty of water throughout the day to help prevent constipation, which can contribute to bloating,” Werner notes. For most non-athletes, Werner recommends starting with 64 ounces of water per day. But, if you live in a warm climate or are highly active, you might need to drink more water. In addition to drinking water, Werner recommends limiting the consumption of carbonated beverages since the bubbles can contribute to bloating. 

Identify Food Sensitivities

Since food sensitivities can cause bloating and digestion discomfort, Werner says identifying these can make a major difference. “Keeping a food diary to track your meals and symptoms can help identify specific foods that may cause bloating or discomfort,” she explains. “If you notice a correlation between foods and symptoms, consider an elimination diet under the guidance of a registered dietitian or help better understand and eliminate potential trigger foods.”

Taking HUM Nutrition’s Flatter Me to get rid of Bloating 

Aside from these hacks for bloating, incorporating a digestive enzyme supplement into your daily ritual might also help alleviate symptoms. HUM Nutrition’s Flatter Me is formulated specifically for targeting bloat and promoting overall healthier digestion thanks to its formulation, which includes 18 full-spectrum digestive enzymes plus peppermint, ginger, and fennel seeds. 

“In traditional medicine, peppermint is widely recognized for helping soothe digestive issues,” says Werner. She notes that some studies suggest that the plant compounds found in peppermint “may inhibit the activity of immune cells found in the gut, which can contribute to bloating.” Additionally, peppermint is known to relax the gut, which can relieve intestinal spasms along with the bloating and pain that come with them.

Ginger is another powerful ingredient for digestion support. “One of the natural components of ginger benefits gastrointestinal motility, [which is] the rate at which food exists the stomach and continues along the digestive process,” Werner explains. “Adding ginger to your diet may encourage efficient digestion, preventing food from lingering too long in your gut and potentially causing bloating,” she adds.

Fennel seeds also benefit digestion by providing additional fiber to your diet. “They are known to have several health benefits, including anti-inflammatory benefits and helping alleviate irritation in the intestines,” says Werner. “Fennel seeds may also relax muscles in the intestines, which can help relieve constipation,” she adds, noting that some studies also show that fennel seeds can prevent gas, too. 

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The Takeaway

If you’re wondering how to get rid of bloating, the best thing to do is first consider your eating habits as bloating is often caused by how fast we eat, what we eat, and how much we eat. Additionally, ensuring your body stays properly hydrated can help support overall digestion health and more waste through the body more efficiently, preventing the potential for bloat. And, if you find that you need a little more support, incorporating a digestive enzyme supplement such as the HUM Nutrition Flatter Me can be an effective remedy for doing so. 

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