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BLOATING FOODS TO AVOID LIST + BLOAT-FREE GROCERY LIST

Diet & Nutrition Inspiring People

The gut knows what our body needs and works in tandem with other systems of the body. Tons of people, whether knowingly or not, suffer from gut issues that include IBS, IBD, Colitis, Crohn's Disease, as well as gastrointestinal discomfort, flatulence, bloating, heartburn, nausea, constipation, diarrhea, food sensitivities, incontinence, abdominal pain and cramps, loss of appetite, weight loss, and bloating. If you want to have a healthy gut, you can start in the kitchen.

This easy, printable shopping guide includes foods that are gut friendly and some that might even you help with occasional bloating.

Common foods that cause bloating:

  • Dairy and whey
  • Rye
  • Wheat
  • Barley
  • Beans (including lentils)
  • Apples
  • Pears
  • Broccoli
  • Kale
  • Cabbage
  • Cauliflower
  • Garlic
  • Corn
  • Beer
  • Alcohol
  • Soda and carbonated drinks
  • Sugar and sugar alcohols
  • Fast food
  • Greasy foods
  • Frozen meals
  • Boxed meals
  • Pizza
  • Canned foods (including soup)
  • Artificial sweeteners

Bloat-free shopping guide

PLANT PROTEINS

  • Nuts
  • Seeds

PROBIOTIC FOODS

  • Kimchi
  • Sauerkraut
  • Yogurt
  • Kombucha

FRUIT

  • Bananas
  • Watermelon
  • Melon
  • Strawberries
  • Avocado
  • Lemons
  • Limes
  • Oranges
  • Raspberries
  • Grapefruit
  • Papaya
  • Pineapple
  • Coconut water
  • Grapes
  • Blueberries
  • Blackberries
  • Cantaloupe

VEGETABLES

  • Cucumbers
  • Asparagus
  • Ginger
  • Lettuce
  • Spinach
  • Zucchini
  • Eggplant
  • Pumpkin
  • Sweet potatoes
  • Carrots
  • Celery

LEAN PROTEINS

  • Eggs
  • Fish
  • Chicken

WHOLE GRAINS

  • Quinoa
  • Grains
  • Lentils
  • Pure oats
  • Buckwheat
  • Wild rice
  • Almond and coconut flours

BEVERAGES

  • Lactose-free milk
  • Almond milk
  • Soy milk
  • Rice milk
  • Flax milk
  • Fennel tea
  • Green tea
  • Plain or flavored water
  • Fresh fruit and vegetable juices

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