foods that cause bloating

The following post was written by the registered dietitians of C & J Nutrition, Stephanie Clarke and Willow Jarosh. We turned to them for their expert advice to answer a FitSugar reader's question.

Hi,
I am dealing with some serious bloating issues and it isn't pretty — especially since it's Summer and I plan to hang out in a bikini as much as possible. Can you tell me what foods cause bloating that I should be avoiding? Also, are there any foods out there that alleviate bloating? Thanks!
— Puffy Tummy

When dealing with bloating you need to approach the problems from a couple of different angles to find the source of the problems and figure out what is causing the bloating. A common cause we see with our clients is eating too much, too fast. The remedy for this is to slow down and be more conscious both before and during eating. Don't let yourself get famished between meals — because then you'll want to eat a ton of the first thing you see, quickly. Have a snack in between meals so that you're hungry but still able to make wise portion decisions and slow down at meals. In other words, try eating smaller amounts more often.

If your bloating is PMS-related, skip sodas/carbonated water/etc., as the same bubbles that give carbonated drinks their fizz can enter our digestive tract and cause bloating. Also go easy on salty foods/snacks — too much salt causes our bodies to hold onto water, leading to that puffy feeling of fluid retention. Finally, don't skimp on protein and your meals and snacks. Protein can actually help pull excess water out of your body (especially handy during water-retention prone PMS time).

Keep reading for a few more tips and foods to avoid.

The last thing anyone wants to deal with on the day of a big event — like your wedding! — is being uncomfortably bloated. While the best way to a flat belly is through cardio and ab work, feeling bloated is a whole other beast. Here are some tips to banish the bloat on your big day.

• Eat the right kinds of foods. Certain foods like whole grains and pineapple actually help ease bloating because they keep the digestive system on track. It's also important to stay hydrated. When dehydrated, your body retains fluids, which is a surefire way to get a little belly bump.
• Stay away from certain foods. While pineapple might banish that balloon belly, there are a host of foods that do just the opposite. Before the big day, try to limit your intake of foods that cause bloating. These are foods that cause the body to feel too full and/or gassy like beans, broccoli, pears, and cabbage. Salty and fatty foods are also big culprits, and so are carbonated beverages.
• Eat slowly and chew your food. Often the reason we feel bloated is that we're swallowing air while we eat. A surefire sign that you're eating too fast is if you get the hiccups. Slow down and take time to really chew your food. You'll feel fuller sooner, swallow less air, and make things easier on your digestive system.

If you've done all of the above but are still feeling out of sorts, you can always take a cue from Eric Damon — the costume designer for Gossip Girl. Whenever the girls on set are feeling bloated, he puts them in Spanx. Keep in mind that when your wedding day arrives — Spanx or no Spanx — you'll be the most beautiful woman in the room.