7 Tips to Build an Anti-Bloating Lunch—Plus How to Relieve Bloating Fast
Ever wrap up your lunch break only to be left bloated and uncomfortable by the time you’re back on the clock? Hopefully, this doesn’t occur often—but if it does, it might be time to rethink your midday meal. In the spirit of back-to-school season, we’re sharing how to build an anti-bloating lunchbox, no matter if […] The post 7 Tips to Build an Anti-Bloating Lunch—Plus How to Relieve Bloating Fast (Just in Case) appeared first on HUM Nutrition Blog.
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Ever wrap up your lunch break only to be left bloated and uncomfortable by the time you’re back on the clock? Hopefully, this doesn’t occur often—but if it does, it might be time to rethink your midday meal. In the spirit of back-to-school season, we’re sharing how to build an anti-bloating lunchbox, no matter if you’re prepping for the classroom or the office. Brigitte Zeitlin, MPH, RD, CDN, founder of BZ Nutrition, leads the way. (And later: what relieves bloating fast when you need some fast-acting support.)
7 Tips to Build an Anti-Bloating Lunch
1. Pack Your Own Meal
As tempting as it may be to order takeout or dine out with your work bestie, chances are it’ll be easier on your stomach (not to mention your wallet) to pack your own lunch at home. “Sometimes buying lunch out or eating out in general can contribute to a bigger bloat than eating [home-cooked] food,” Zeitlin shares.
Salt is often the culprit here, which some restaurants and fast-casual spots will add in excess. “Salt makes our bodies hold on to water, and holding on to water causes us to feel and look bloated,” the dietitian explains. Seed oils are another common ingredient used for frying, in salad dressings, and beyond that may inflame the large intestine. (Extra virgin olive oil, on the other hand, has been shown to decrease inflammatory GI markers—including bloating and constipation—in people with ulcerative colitis when compared to canola oil.)
In short, you can get ahead of bloating by preparing your own lunch at home. This will help you ensure that your meal contains non-bloating ingredients.
2. Don’t Forget Your Water Bottle
If and when bloating hits from excess salt intake, Zeitlin says it’s time to hydrate. “The key is to actually flush your body with even more water,” she shares. “I know it sounds counterintuitive, but water pushes out water; it will actually flush out the added salt and the excess water that’s hanging around.”
Of course, it’s important to sip on H2O throughout the day not only to relieve bloating but also to support your energy levels and greater health. With beverages in mind, you may want to skip the likes of sparkling water, prebiotic sodas, and kombucha if bloating is an issue. Though tasty, the carbonation in these drinks can trigger digestive distress in sensitive individuals.
In case you want to mix things up or plain H2O isn’t your favorite, you can also opt for other RD-approved beverages to help with bloating. Zeitlin recommends sipping on unsweetened green tea or dandelion tea not only at lunchtime, but also throughout the workday.
3. Rethink Your Salad Game
Salads are a lunch staple for many of us (and not just because Mason jar salads are aesthetically pleasing). Sure, they’re a great option to load up on diverse macronutrients, fiber, and ideally some protein. But they can also be a sneaky source of foods that cause bloat such as quinoa, beans, legumes, and onions.
If salad is your go-to for lunch, Zeitlin recommends prioritizing non-bloating veggies, which include:
- Romaine
- Spinach
- Fennel
- Celery
- Cucumbers
- Asparagus
- Carrots
- Avocado
- Tomatoes
“Instead of beans, get your protein from tofu, eggs, salmon, tuna, or chicken,” she adds. To beat the bloat, you may also want to pack in cooked veggies instead of raw ones. Cooked veggies are easier to digest and will thus help you keep bloating and discomfort at bay.
4. Limit Deli Meats
Prefer to bite into a sandwich over salad? Zeitlin suggests skipping deli meats that are high in sodium and thus can trigger bloating. She cites grilled chicken and tuna as worthy substitutions for protein. “Have it on whole wheat or homemade sourdough bread, which are less bloating than white flour products like white bread,” she adds.
5. Feed Your Good Gut Bacteria
As you’re building your anti-bloating lunchbox, Zeitlin recommends including fermented foods. Not only do many pack tons of flavor, but also probiotics (aka friendly gut bacteria)
and prebiotic fiber (i.e., the fuel that allows good gut bacteria to thrive). When your gut is healthy and diverse, you’ll be in a better position to keep bloating at bay.
“Add in some good gut bacteria to your lunches by including fermented foods that work as natural probiotics in your gut like kimchi, sauerkraut, and pickles,” Zeitlin advises. Fortunately, these foods are versatile regardless of which non-bloating meal you pack on a given workday. They’re great thrown onto salads for a bit of acidity, for an extra crunch in sandwiches, and simply as mouth-puckering side dishes.
Note: While probiotic and fermented foods are healthy in and of themselves, they’re not compatible with everyone across the board. For instance, those with an overgrowth of ‘bad’ bacteria in the gut may find that these types of foods trigger bloating instead of helping to get rid of it.
6. Be Selective About Protein Powder
Some mornings might get hectic and you’ll be pressed for time to prepare your own anti-bloating lunch. If your office kitchen has some things to nosh on, perhaps you can put a few ingredients together to make a smoothie. To make it a more complete mini meal, throw in some protein powder… but be mindful of the type of protein powder you choose, as some can trigger GI distress. HUM’s vegan-friendly Core Strength is a worthy option thanks to its low FODMAP (read: non-bloating) formula.
7. Keep Tabs on Portions
With this anti-bloating lunch tip, we don’t suggest restriction or not eating until you’re satiated. Instead, it’s simply to reiterate the importance of enjoying the right digestion-friendly foods until you’re comfortably full. “Even if the foods you’re choosing are helpful choices, remain mindful of the overall size of your lunch,” Zeitlin advises. “A big meal may still leave you feeling bloated and blah.”
What Relieves Bloating Fast?
These anti-bloating lunch hacks can help you build smarter meals to keep digestive discomfort at bay, allowing you to focus more on your work and less on your tummy troubles. Yet bloating may still arise from time to time, so it’ll be helpful to keep targeted, fast-acting support in your bag or on your desk.
HUM’s Flatter Me relieves bloating fast courtesy of 18 full-spectrum digestive enzymes that help break down carbs, fats, protein, fiber, sugars, and lactose. Take it with your meal as needed to say bye to bloating and hello to a tamer tummy (If your bloating gets extra gnarly, opt for Flatter Me Extra Strength, which offers 50 percent more digestive enzymes and thus more potent relief for bloating.)
The post 7 Tips to Build an Anti-Bloating Lunch—Plus How to Relieve Bloating Fast (Just in Case) appeared first on HUM Nutrition Blog.
