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5 Nutrient-Rich, Non-Bloating Foods

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Ever feel like certain “healthy” foods cause you some uncomfortable bloating, gas and constipation? Maybe you’re making a step toward including all of those nutrient-dense foods in your diet and you feel nothing but, well, bloated.

How to Avoid Bloating

Certain foods do cause bloating, that’s no secret. But, there are plenty of healthy options out there packed with vitamins, polyphenols and nutrients that can help you feel great without the bloat. Before we go into the list, here are a few tips to avoid bloating when you eat:

• Do not eat fiber-packed fruits by themselves. Foods such as grapes, apples and pears are full of fiber — so they’re good for you — but when eaten alone, they can cause bloating

Eat smaller portions and slow down. Large meals and quick eating cause the upper section of the stomach to fill quickly. When all this food moves in a mass through the digestive system, you can feel bloated.

• Try a probiotic supplement to help alleviate bloating, gas and constipation.

Foods to Stop Bloating

Of course, these foods can vary from person to person, but here are our top picks for nutrient-packed foods that won’t encourage bloating:

1. Avocado: packed with vitamins K, B6, C and potassium.

2. Fish: from salmon to scallops to shrimp, seafood is an excellent source of essential minerals and fatty acids.

3. Mushrooms: full of vitamins that are well retained during cooking, mushrooms make a great addition to any meal.

4. Potatoes: loaded (the nutrient value, that is, not the potato itself) with vitamin C, B6, potassium and minerals, baked potatoes are a healthy, no-bloat option.

5. Lean Beef: gone are the days when beef was bad. In addition to protein, lean beef (free range is best) packs in vitamin B12, zinc, selenium and other B vitamins for a healthy and delicious, sink-your-teeth-into-it meal.

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