artificial sugar bloating

Things to avoid to prevent bloating

Written by Sadie Wirthlin

We all hate that bloated, puffy feeling when our mid-section looks like a balloon! Bloating normally happens after eating too much or too fast, but sometimes it can happen without either of those things. Dr. Robynne Chutkan, MD, author of The Bloat Cure, studies bloating and the culprits that cause it. She named 5 items that can cause bloating that one may want to avoid. These 5 include:

1. Artificial Sweeteners

Artificial sweeteners “don’t get absorbed in the small intestine and end up in the colon, where they’re fermented by bacteria,” she writes. They cause a lot of gas, as does regular sugar. Dr. Chutkan recommends eating foods that have less than 5 grams of sugar per serving.

2. Cruciferous Vegetables

Vegetables have so many health benefits, but some like cabbage, kale, and cauliflower can be hard to digest. They contain a starch called raffinose that is tough on your colon and becomes methane gas. Dr. Chutkan suggests eating these vegetables in small portions and slowly increasing. She also says that adding lemon juice can help with digestion.


Nonsteroidal anti-inflammatory drugs (NSAIDs) are helpful with joint pain, but Dr. Chutkan states that they can cause fluid retention and problems on the intestinal lining. Pain relievers that don’t contain ibuprofen or aspirin could do the trick!

4. Soy

Soymilk might seem like a good option if someone is lactose intolerant, but processed soy has estrogen-like effects and can cause a lot of bloating. Dr. Chutkan suggests staying away from foods that contain soy protein isolate and choosing coconut or unsweetened almond milk over soymilk.

5. Sports Drinks

Sports drinks contain a lot of sugars and sweeteners that can cause puffiness. According to Dr. Chutkan, water and a banana are the best way to rehydrate. She also suggests drinking unflavored coconut water.

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Sadie Wirthlin

Sadie Wirthlin

Sadie grew up in Rigby, Idaho, dancing and playing sports. She moved to Utah to pursue her dreams and to attend Brigham Young University. There she studied Exercise and Wellness and was apart of the BYU Cougarette Dance Team. During this time, Sadie had the opportunity to travel worldwide for dance, work/volunteer for various health companies, and continue in her love of overall wellness. Her work has always involved writing and she continues to keep up with the latest health topics! Sadie graduated from BYU in August 2015 and recently married the love of her life. She is a fun loving 25 year old with a passion for nutrition, traveling, and exploring.
Sadie Wirthlin

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