For some people, abdominal bloating is not only embarrassing, it’s also a source of extreme physical discomfort.
If your stomach often gets too big, especially after eating, making you feel like the Atlantic Ocean is moving around inside your swollen belly, you might want to take a closer look at what you’re eating. Most gastroenterologists agree that if you don’t have a disease like heart or liver disease or IBD, the most likely cause of your belly fullness is gas building up in your intestines.
People often find that even though they eat healthy foods and what they think are the “right” foods, they still have stomach pain and swelling all the time. Making yourself feel like the Michelin Man after a tasty and healthy meal is the worst thing that can happen.
Here is a list of 10 common foods that could be causing your stress-inducing belly bloat. This will help you figure out why this might be happening and help you narrow down what you might find is a common cause. Keep in mind that everyone’s digestive system is different, so it’s not likely that all of these foods will make you sick. The best method for determining your inflatable culprits is to experiment with trial and error. The amount of food you eat may also matter; you might be able to handle these foods, but only in small amounts.
To say it again, you will have to try these foods and watch your symptoms to figure out when they start to bother your stomach. You might want to get help with this from a nutritionist or dietitian, or you could keep a food diary.
The more you know, the more likely it is that you can correctly identify foods that make your belly bloat and take care of your symptoms so that you can finally say goodbye to belly bloat for good.
A lot of almond milk brands in stores have the thickening agent carrageenan in them. This comes from seaweed and has been linked to stomach problems like ulcers. Homemade almond milk is your bloating tummys best friend, and it’s so simple to make.
Many people have trouble digesting onions, especially when eaten raw. When you eat onions, gas builds up in your digestive tract. This gas can make you belch, bloat, feel stomach pain, and have flatulence. To avoid this, eat fewer well-cooked onions or use herbs or spices like asafoetida instead. The green part of a spring onion can also be used to add flavor to food.
Many common “healthy” snack bars include protein isolate, which is derived from soybeans, a common gas-inducing culprit. Check the label to make sure that the protein in these bars comes from the nuts and seeds and not from soy-based ingredients.
Lentils contain high levels of fiber, indigestible sugars called oligosaccharides and phytic acid which may lead to bloating. By soaking lentils in cold water with lemon juice or vinegar added overnight, you can greatly lower their phytate levels, which makes them less likely to cause gas. Once the lentils have been soaked, rinse them thoroughly with filtered water before cooking them well.
Sugarless varieties of chewing gum typically contain sorbitol, a sugar alcohol notorious for causing digestive distress. Read the labels to check that any gum you do consume is sorbitol-free.
When looking to lose weight, it’s common for many of us to turn to soup. However, canned soups generally contain high sodium levels, which may lead to water retention and temporary bloating.
Try making a large batch of homemade soup. On my blog you’ll find plenty of healthy and simple recipes to experiment with. You can make them over the weekend, and then freeze to last throughout the week.
Dried fruit has a lot of fructose, which is a natural sugar that can be hard for people with sensitive stomachs to digest and can ferment in the stomach, giving you gas and bloating. Fresh citrus fruits and berries are lower fructose fruit options.
Examples of pro-inflammatory fats include salami, bacon and other processed meats, corn, soybean, and sunflower oils.
There are three kinds of fat in food that some people find hard to digest. These fats are linked to inflammation, which may make belly fat worse.
Omega-6 fatty acids are important for overall health, but most of us eat too many of them compared to omega-3s. This can lead to inflammation and stomach problems.
Salmon is renowned as one of the healthiest fish you can eat It’s full of beneficial omega-3 fatty acids, high-quality protein, and various vitamins and minerals However, some people experience bloating and other digestive discomfort after eating salmon.
What is it about this nutritious fish that causes bloating in some individuals? And how can you still enjoy salmon without a ballooned belly? Let’s dive in and explore the connection between salmon and bloating,
What Causes Bloating After Eating Salmon?
There are a few potential reasons why salmon may lead to a bloated, gassy, or distended stomach:
Fats
Like all fish, salmon contains healthy fats. However, a high fat meal takes longer to digest. When food sits in your stomach and intestines for too long, it can ferment and produce gas, causing bloating and discomfort.
Allergies
It’s possible to have an allergy to fish like salmon. Allergies cause the immune system to overreact, triggering digestive symptoms like cramping, nausea, diarrhea and bloating.
Intolerances
An intolerance to salmon is more common than an allergy. A lot of people don’t have enough digestive enzymes to fully break down the oils and proteins in fish. This causes indigestion and gas, but the symptoms are usually not as bad as those from an allergy.
Contamination
If fish is spoiled, contaminated, or not handled properly, it could have bacteria, parasites, or toxins that make you sick like food poisoning. This includes bloating, stomach cramps, diarrhea, nausea and vomiting. Only eat fresh, properly cooked salmon from a trusted source.
How it’s Prepared
Salmon that is fried, fish that is cooked in a lot of butter or cream, and fish that is breaded. The added fats and cooking methods may be part of the problem.
Tips to Prevent Bloating When Eating Salmon
If you experience bloating after eating salmon, there are some things you can try to help prevent that puffy, uncomfortable feeling:
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Eat salmon in moderation – Don’t overdo your portion sizes. A 3-4 oz serving of salmon once or twice a week is recommended.
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Avoid fatty preparations – Skip the butter, breading and frying. Opt for grilled, baked, or poached salmon instead.
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Try milder fish – Less oily fish like tilapia or cod may be easier to tolerate.
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Cook thoroughly – Ensure any bacteria or parasites are killed by cooking fish to 145°F internally.
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Take a digestive enzyme – Over-the-counter enzymes like bromelain can improve digestion of fish.
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Use ginger – This aromatic spice aids digestion and can relieve gas and bloating.
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Limit high-fiber foods – When eating salmon, go easy on veggies, beans, whole grains and other fiber that day.
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Prevent constipation – Stay hydrated and active to keep your digestive system moving smoothly.
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Avoid triggers – Alcohol, carbonated drinks, raw veggies and sugar alcohols like xylitol can make bloating worse.
Health Benefits of Salmon
It would be a shame to miss out on salmon’s stellar nutritional profile because of some temporary bloating. Here’s an overview of the many health perks this oily fish delivers:
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Omega-3 fatty acids – Salmon is one of the best sources of anti-inflammatory omega-3s that benefit your brain, heart, joints and more.
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Quality protein – Salmon contains over 20 grams of satiating, muscle-supporting protein per 3 oz serving.
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B vitamins – Salmon provides high levels of metabolism and energy-boosting B vitamins like niacin, B12 and B6.
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Potassium – A 3 oz serving of salmon boasts about 595 mg of potassium, which regulates fluid balance and blood pressure.
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Selenium – Salmon is an excellent source of antioxidant selenium, which supports thyroid and immune function.
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Vitamin D – Wild caught salmon also contains vitamin D, supporting bone health and your immune system.
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Lean and low-calorie – Compared to meat, salmon is low in saturated fat and calories, making it perfect for weight management.
Alternatives to Salmon for Reducing Bloating
If salmon always seems to bloat you up, there are other fish in the sea! You can get similar health benefits from these non-salmon options that may be less likely to cause discomfort:
- Tuna
- Mahi mahi
- Halibut
- Snapper
- Sardines
- Anchovies
- Herring
- Rainbow trout
- Atlantic mackerel
- Black cod
These fish provide omega-3 fatty acids, vitamin D, selenium, B vitamins and protein. Aim to get 2-3 servings of any combination of fatty or white fish each week.
When to See a Doctor
In some cases, chronic bloating or extreme digestive distress after eating fish warrants a visit to your physician. Seek medical advice if you experience:
- Hives, swelling or trouble breathing (signs of anaphylaxis)
- Diarrhea lasting over 48 hours
- Blood in stool or black, tarry stool
- Fever over 101°F
- Vomiting that prevents keeping liquids down
- Severe abdominal pain
- Unintentional weight loss
These symptoms could indicate an allergy, intolerance, infection or other underlying gastrointestinal issue that requires proper diagnosis and treatment.
Enjoy Salmon Without the Bloat!
When prepared properly and eaten in moderation, salmon can be part of a healthy diet for most people. Follow the guidance provided here to prevent or reduce bloating from this nutritious fish.
Pay attention to how your body responds when trying different types of fish and seafood. Stick to the kinds that make you feel your best. With a little care and planning, you can gain all the benefits salmon has to offer without the unwanted side effect of a puffy tummy.
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The Institute of Integrative Nutrition has certified Lee Holmes as a holistic health coach. He is also a Hatha yoga teacher and a whole foods chef. One of her best-known books is Supercharged Food, and the other two are Eat Yourself Beautiful and Supercharged Food for Kids. Lees website www. superchargedfood. com encourages S. O. L. E food; sustainable, organic, local and ethical. There are tasty anti-inflammatory recipes, facts, news, reviews, and menu planning ideas on it to make it easy for people to eat a healthy, satisfying diet. She started a petition to get better food in Australian hospitals, and now the Minister for Health has put in place a healthier menu. In addition to passionately creating change at government and policy level, in ….
BRUSSELS SPROUTS, CABBAGE, & KALE
All of these vegetables have a lot of fructans, which are not broken down well in the gut and can ferment in the stomach. People with a sensitive stomach, especially those who have trouble absorbing fructose, may have a lot of different symptoms, such as abdominal pain and discomfort, bloating, changes in bowel habits, heartburn, nausea, and feeling too full.
Other symptoms include excessive wind, a noisy abdomen, and pain in the rectum. Avoid consuming these vegetables raw. Eat them very well steamed and/or fermented for optimal nutrient absorption and digestion.
What Eating Salmon Every Day Does To Your Body
FAQ
Will salmon make you bloated?
Why does salmon upset my stomach?
Why is salmon hard to digest?
Can salmon cause gas & bloating?
Salmon is a delicious and nutritious fish that is rich in omega-3 fatty acids, making it a healthy addition to any diet. However, some people may experience gas and bloating after eating salmon due to its high protein content.
What are the side effects of eating Salmon?
For individuals who enjoy fish and do not have a fish allergy, salmon is a high-quality, nutrient-rich food to include in your diet. Unless an individual has a fish allergy, the side effects from eating salmon would primarily be positive for heart and brain health for instance. It is possible that farmed salmon contains higher amounts of contaminants like PCBs compared to wild salmon and that eating it regularly may contribute to an accumulation of toxins. However, very large amounts of contaminated farmed salmon would have to be consumed and many salmon farms are finding sustainable practices that considerably reduce contaminants. The benefits of eating salmon in most cases outweighs the risks. The USDA agrees that eating 4 ounces of wild or farmed salmon twice a week is safe and can give you the nutritional benefits of omega-3 fatty acids for heart and brain health.
Can salmon help bloating?
The study also found that consuming oily fish can reduce inflammation in the gut, which can lead to a reduction in symptoms such as gas and bloating. However, more research is needed to determine the specific effects of salmon on gut health and whether it can be used as a treatment for digestive issues.
Can fish cause bloating?
Fish and shellfish have low saturated fat and high omega-3 content, but you may be allergic or intolerant to fish. Symptoms of an allergy typically affect your digestive system and include gas, stomach cramps, diarrhea and bloating. Although harmless, bloating is an uncomfortable feeling causing your stomach to distend and feel full and tight.