What beverages worsen bloating?
Written by
Tran Quang
Reviewed by
Prof. Graham Pierce, Ph.D.What you drink has a significant effect on your bloating. Some drinks produce gas, irritate your gut lining, or ferment in your gut. I found this out the hard way. Here I share drinks that should be avoided, as well as safer alternatives to keep your tummy free of discomfort.
Carbonated Sodas
- Force carbon dioxide gas directly into your digestive system
- Sugars and artificial sweeteners ferment creating additional gas
- Causes abdominal distension within 20 minutes of consumption
Alcoholic Drinks
- Irritates your stomach lining causing inflammation and swelling
- Slows digestion allowing more fermentation time for foods
- Dehydrates you leading to water retention bloating
Sugary Fruit Juices
- High fructose content overwhelms your small intestine's capacity
- Undigested sugars ferment in your colon producing gas
- Even natural juices like apple or pear cause issues
Dairy-Based Beverages
- Lactose sugar remains undigested without sufficient lactase enzyme
- Ferments in your lower gut creating methane and hydrogen gas
- Includes milk, lattes, smoothies, and cream-based drinks
Timing is important with possibly harmful drinks. Never drink them on an empty stomach; always eat a little before drinking them. This causes a buffering effect on them. They should not be taken in amounts greater than four ounces, and a two-hour interval should be maintained between different types of drinks.
Stay hydrated as necessary with bloat-free liquids throughout your day. Peppermint or ginger tea is soothing to the digestive tract: water, at room temperature, with lemon aids the digestive process. I carry a thermos with these choices of drinks. All prevent dehydration without stimulating gas production.
Observe how your body behaves with different drinks. Keep an elementary journal like I do. Write down the drink, how much you drank, and how bad the bloating is. In a week, the patterns emerged. This personalized approach provides a clear understanding of your individual triggers.
Read the full article: 8 Proven Ways How To Reduce Bloating Fast
