BLOATING FOODS TO AVOID LIST + BLOAT-FREE GROCERY LIST

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, 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