Common symptoms of indigestion, or stomach discomfort, include cramping, feelings of fullness when you have not eaten much, nausea, bloating and gas. You can reduce your chances of indigestion by choosing your foods carefully. The best foods to eat to prevent uncomfortable bloating and intestinal gas are free from common triggers, and they are nutrient-dense to help you meet your nutritional needs.
Risk factors for indigestion include smoking, irritable bowel syndrome, and high amounts of levels of stress in your life, according to the Mayo Clinic. If you have a condition such as celiac disease and are unable to properly digest foods with wheat, you can get symptoms of indigestion, such as bloating, when you eat food products with wheat. Some ways to reduce your risk for indigestion are to chew your food slowly and avoid foods which may trigger symptoms.
Soy Products
Fortified soy products can be good alternatives to dairy products for meeting your calcium requirements. Lactose is the natural sugar in milk, and it can cause bloating and gas in individuals with lactose intolerance, or the inability to properly digest lactose, according to the University of Michigan. Along with calcium for bone health, soy products, such as tofu, soy milk, soy yogurt, miso and tempeh, provide high-quality protein and other essential nutrients, such as zinc, iron and selenium.
Whole Grains
Magnesium deficiency can lead to bloating, and whole grains are natural sources, according to the University of Maryland. Whole grains are good sources of dietary fiber because they contain the bran, germ and endosperm components of the entire grain kernel. High-fiber foods can lead to bloating, but you can lower your risk by choosing insoluble fibers, such as from wheat bran, instead of soluble fibers, which are in beans, oat bran and fruits, according to the National Institute for Diabetes and Digestive and Kidney Diseases. Other good sources of magnesium include nuts, chocolate, seeds and leafy green vegetables.
Vegetables
Most vegetables are low in calories, and they may lower your risk for bloating from gas by helping you maintain a healthy weight. Overweight or obesity increases your risk for indigestion, including gas or bloating, according to the Mayo Clinic. The effect of vegetables on gas and bloating varies by individual, and you may need to experiment to find out which vegetables cause the fewest symptoms for you. You might want to avoid certain gas-forming vegetables, such as broccoli, cauliflower, cabbage and Brussels sprouts.
References
- National Institute for Diabetes and Digestive and Kidney Diseases: Gas in the Digestive Tract
- University of Maryland Medical Center: Magnesium
- MayoClinic.com: Bloating, Belching, and Intestinal Pains: How to Avoid Them
- MayoClinic.com: Indigestion
- University of Michigan; Healing Foods Pyramid: Dairy
- University of Michigan: Healing Foods Pyramid: Soy
