a woman with her hands in the shape of a heart against her belly

10 Foods to Avoid to Keep Bloating At Bay

If you’re a typical American, lunch or dinner is more likely to be the house special than a home-cooked meal.

That can spell trouble for your wallet and your waistband. Regardless of where you eat, one key to managing your tummy troubles is to avoid your trigger foods.

We’ve shared dining strategies for those on restricted diets and have posted tips for easy weeknight meal prep.

However, if you’ve only recently begun to experience intestinal gas and bloating, it may be difficult to figure out where to begin. Here’s a list of the top ten trouble foods for people like you!

Distinction between eliminating a food and avoiding a food

French Women Don’t Get Fat is a cause of envy to the rest of us, the title of a best-selling book and a popular website.

Its core principal is that moderation is the key to a healthy, happy life. You can reduce the number of times you eat a trigger food and eat smaller servings (avoid) if you prefer not to eliminate the food from your diet. This tip can mean the difference between feeling your best and experiencing the embarrassment and discomfort of intestinal gas when someone else has prepared the meal.

Top ten list of foods to avoid

  • Beans
  • Broccoli, cabbage and other cruciferous vegetables
  • Carbonated drinks
  • Fruits, such as apples, peaches and pears
  • Hard candy
  • Lettuce
  • Milk and milk products
  • Onions
  • Sugar alcohols (sorbitol, mannitol and xylitol) found in sugar-free foods and gum
  • Whole-grain foods

How combinations of certain foods can exacerbate the problem (of intestinal gas and bloating)

As Women’s HealthMag reports, sometimes an individual food isn’t the source of your tummy trouble: the problem results from combining two menu options that are hard to digest.

Carbs + carbs

If you skip pizza when you’re dieting, you’re on the right track. The cheese – dairy -and bread contain a double serving of carbs.

Fruit + Protein or Starch

That quick burst of energy you get from grabbing an apple or banana usually means that your body is burning through fruit’s simple sugars. If, however, you add a starch (jelly donut or English muffin and jam), the “fruit sugar will stay [in your stomach] for too long.” The seemingly healthy breakfast of yogurt topped with fresh fruit may cause the same result.

Protein + Protein

You may opt for protein-rich meals if you have a physically demanding job, are working out, or are a new mom. Double servings of protein, such as chicken salad with beans, can be difficult to digest.

Fast food and the American diet

Other survey results: prominence of fast food meals in the typical American diet and the poor nutritional options available to those living in ‘food deserts.’
The polls confirm what we’ve known all along: most people love to eat out and 80% of us eat fast food at least once a month.

We continue to eat out despite the fact that “76% in the U.S. think the food served in fast-food restaurants is “not too good” or “not good at all for you,” the same percentage who said so in 2003.” Once you understand that your standing lunch order may significantly affect your well-being, you can make the best possible choice. Check our “Dining Strategies For Those On Restricted Diets: menu options when dining out” blog post.


CharcoCaps® dietary supplement relieves gas and bloating FAST!*  Enjoy your favorite foods without worry!

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.



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