Bloating is a top complaint among my patients, one that frustrates many gastroenterologists, and Chutkan’s guide to banishing bloat helps to shed light on this irksom condition.
Here’s a sneak peek at some of Chutkan’s key nutrition & lifestyle recommendations to minimize bloating:
- Avoid highly processed foods, particularly those with processed soy and artificial sweeteners
- Limit/avoid foods with added sugar
- Eat lots of vegetables (check out her 1-2-3 rule for eating more vegetables), fruit, beans, legumes, whole grains, nuts and seeds
- Avoid eating too late because your stomach is less active at night
- Drink lots of water
- Be physically active
- Schedule regular pooping times
- Eat less meat and dairy
- Avoid antibiotics unless absolutely necessary
- Take a look at your medicine cabinet - acid suppressing medications (e.g. PPIs), narcotics, and anti-depressant drugs are just a few examples of medications that contribute to bloating
NOTE: Although less common, bloating can be an early sign of various cancers, such as ovarian, uterine, stomach and pancreatic. It’s important that you tell your doctors about your bloating and any family history of cancer.