55 Non-Bloating Foods

Does your stomach often rumble after eating or does your stomach feel uncomfortably bloated? Then you may have eaten the wrong products. Here we provide you with a handy list of non-bloating foods.

Unpleasant bloating

Just enjoyed a delicious meal with friends and shortly afterward you feel an unpleasant feeling of fullness and have a bloated stomach? Then there is probably too much air in the intestine. If the excess gases cannot be carried away through the blood or as wind, they accumulate and cause you discomfort. The increased gas formation can have very different causes. Here are some of them:

• Consuming a lot of or unfamiliar fiber (raw food or whole grain products)
• Hasty eating/swallowing and thus increased air intake
• Especially high-fat foods
• Artificial additives and flavorings
• Food intolerance to gluten, lactose, or fructose
• Disturbed intestinal flora due to too much sugar or taking antibiotics
• Very sumptuous and large meals
• Carbonated Beverages
• Excessive amounts of sugar substitutes such as sorbitol or xylitol
• Too much alcohol or caffeine
• Particularly hot spices
• worries and stress

Tip: If you have a bloated stomach extremely often, keep a food diary for a week to find out whether specific products could be the trigger for your problems. If there is a suspicion of particular intolerances, this can then be clarified in a medical test.

Non-flatulent foods

Fiber is healthy. However, too much of it or changing your diet too quickly can cause problems such as a bloated stomach. However, there are a number of foods that do not cause discomfort to most people. Since everyone has a different composition of intestinal microorganisms and a very different intestinal activity, the following list should be seen as a recommendation that can help you with a bloated stomach.

Non-flatulent vegetables

Raw vegetables cause problems for many people, especially in the evening. On the other hand, when vegetables are cooked, the stomach has an easier time breaking down the food and there are fewer problems. These are particularly well-tolerated and non-bloating vegetables:

• zucchini
• pumpkin
• carrots
• fennel
• parsnip
• tomatoes
• potatoes
• Chicory
• asparagus
• Corn
• eggplants
• rhubarb

Attention: Do not use too much fat when preparing, otherwise the non-bloating vegetable variants mentioned may also cause problems. So better boiled potatoes than fried potatoes or fries. Preparation in the oven instead of in the pan is also lower in fat.

Non-flatulent fruit

Fruit in too large quantities can also trigger an unpleasant bloated stomach due to the high fructose content. The same applies here: Cooked fruit, for example as compote, is more digestible. The following applies the riper the fruit and the lower the fructose content, the better. These fruits, therefore, belong on the list of non-flatulent foods:

• watermelons
• Berries like raspberries, blueberries, strawberries, and blackberries
• Citrus fruits like grapefruit, lemon, lime, tangerine, clementine, orange
• kiwi
• papaya

Bread And Pastries

Too much fiber makes you full for a long time because it takes a long time to digest, but it also causes an unpleasant feeling of fullness. On the other hand, wholesome bread or pastry variants are:

• yeast-free or low-yeast baked goods
• Baked goods made from finely ground flour
• sourdough bread
• Baked goods with previous long (at least 24 hours) dough proofing
• Stale bread
• zwieback

Meat, sausage & fish products

Here you should pay particular attention to good quality and lean, low-fat, non-smoked or cured variants:

• chicken
• turkey
• Lean beef
• boiled ham
• poultry sausage
• beer ham
• coalfish
• pike
• plaice

Non-flatulent beverages

Drinking the right amount in sufficient amounts promotes your digestion. All carbonated drinks and fruit juices are not conducive to bloating problems. The following thirst quenchers are better for you:

• silent Waters
• tea
• fruit juices diluted with still water
• mild, low-acid coffee

Tip: Exercise also promotes digestion and stimulates intestinal activity. Sitting a lot, on the other hand, can cause constipation.

Dairy products

The low-fat products are also gentle on the stomach. Therefore, it is best to access:

• mild cheeses with max. 45% fat
• low-fat milk
• low-fat yogurt
• low-fat quark
• cottage cheese

Non-flatulent sweets

The more sugar and fat a dessert contains, the more likely you are to have a bloated stomach after eating it. Good alternatives can be:

• sweeten with honey instead of sugar
• Use dark chocolate with a cocoa content of 70% or more
• Refine desserts with fruit with little fructose or jam

Herbs & spices against flatulence

So-called bloating foods can help you make recipes easier on the gut. These include herbs and spices in particular:

• Caraway seeds
• savory
• anise
• fennel
• Ginger
• peppermint

Tip: This list is also recommended for breastfeeding mothers whose babies are struggling with colic. In some cases, the flatulent properties of foods eaten by the mother are passed on to the offspring.