Have you ever eaten a delicious meal and then look like you are nine months pregnant? Bloat is actually a buildup of gas in the stomach and intestines, and if you have ever experienced it, it isn’t fun! Gass producing foods, IBS, menstruation and constipation are just a few of the reasons you may be experiencing bloat. There are many reasons you may develop bloat and ways to help reduce the symptoms. Foods that may creat bloat include:

• Fiber. Many people do not get enough fiber, but too much fiber can create bloat. Women should shoot for 21 grams and men 30 grams.
• FODMAP foods. FODMAP stands for fructans, oligosaccharides, disaccharides, monosaccharides and polyols. These can iritate the GI tract and cause extensive bloat. An RD can help you with this elimination diet to see if any of these foods are your bloat offender. Trying this on your own can be complicated.
• Artificial sweeteners and sugar alcohols are hard to digest and can cause gas.
• Sodium: When you consume too much sodium, your body willl hold onto fluid which can make you feel swollen. Try never to consume more than 2300 mg of sodium a day. Stay away from packaged and processed foods.
• Lactose Intolerance: Not everyone is sensitive to dairy and some dairy is more tolerable than others such as greek yogurt, which is triple strained, but if you notice every time you eat dairy, you get uncomfortable gas or bloating, lactose may be the offender.
• Remove carbonated beverages, straws, chewing gum, sucking candy or gulp fluids. These things push air into the stomach and can distend the stomach. 
• High bloat foods: Beans, lentils, brussels sprouts, cabbage, cauliflower, added sugar, fried and greasy foods and dried fruits are big bloat offenders.

What can you do once you are experiencing bloat?

• Do not talk and eat at the same time.
• Take a walk after meals to get your GI tract moving.
• Slow down when you eat. Chew 20-30 chews per bite and have smaller meals. Put down your silverware between bites or try using your non dominant hand while eating.
• Drink room temperature beverages and avoid ice cold beverages.
• Stay well hydrated.
• Try abdominal massage. Use circular movements and light pressure.
• Over the counter products such as phazyme, digestive enzymes,  probiotics, DGL and beano can assist with bloat. Always talk to your doctor or RD before taking OTC products.
• There are some foods that can help reduce bloat: Cucumbers, ginger, green tea, avocado, celery, pineapple, asparagus, kefir, peppermint, zuchinni , kiwi and fennel.

Although bloat can be very uncomfortable, it is usually not serious. Consuming a healthy, well rounded diet can help with bloat, but If you can’t figure out what it is, an RD can help. If bloat becomes chronic, you should always reach out to your physician, especially if it is accompanied by nausea, vomiting and weight loss.

 

 

 

Active: 20 mins

Total: 20 mins

Servings: 6

Ingredients

Ingredient Checklist

• 1 cup peas, fresh or frozen
   
• 3 small zucchini (4-5 inches each)
   
• 1 medium fennel bulb
   
• 4 cups gently packed trimmed watercress (about 1 large bunch)
   
• ⅓ cup torn fresh mint, plus more for garnish
   
• 3 tablespoons good-quality extra-virgin olive oil
   
• 1 tablespoon lemon zest
   
• 3 tablespoons lemon juice
   
• ¼ teaspoon sea salt 
   
• ¼ teaspoon ground pepper
   
• ⅔ cup crumbled sheep’s-milk feta, plus more for garnish
   

Directions

Instructions Checklist

• Step 1

  If using frozen peas, cook in boiling salted water for 45 seconds to 1 minute. Transfer to a bowl of ice water until cold. Drain well.

• Step 2

  Trim zucchini and thinly slice on the bias. Slice fennel paper-thin, using a mandoline if you have one.

• Step 3

  Combine the peas, zucchini and fennel in a large bowl with watercress and mint. Gently toss with oil, lemon zest and juice, salt and pepper. Gently stir in feta. Serve right away, garnished with more mint and/or feta, if desired.

Nutrition Facts

Serving Size: 1 3/4 cups

 

Per Serving:

 

156 calories; protein 5.6g; carbohydrates 10.3g; dietary fiber 3.6g; sugars 5.2g; fat 11g; saturated fat 3.6g; cholesterol 14.8mg; vitamin a iu 1679IU; vitamin c 39.6mg; folate 54.8mcg; calcium 156.3mg; iron 1.6mg; magnesium 37.1mg; potassium 493.5mg; sodium 281.7mg.