Go for gluten-free bread, and try other types of grains, such as quinoa, corn and rice," says Dr Skypala. "Just make sure you substitute other equally nutritious foods for the wheat-based ones you're cutting out."
Sourdough bread's fermentation process breaks down those hard-to-digest fructans and may give you at least one great, gluten-containing bread option that you can enjoy without worrying about setting off bloating. Plus, sourdough bread actually helps your digestion, in addition to other health benefits.
'Sourdough bread is often made using various wheat-based flours. Just like conventional bread this can lead to us feeling bloated if eaten in large amounts, or due to the gas produced in our gut in response to any prebiotics in the bread,' says Sarah.
Wheat. Wheat contains a protein called gluten, which may cause bloating, gas, stomach pain, and diarrhea for some people.
If the only FODMAP that seems to be an issue if wheat, sourdough bread may be a good option to switching to. Although this is a bread that still contain wheat is has a much lower fructan/FODMAP content and often causes less bloating after people eat it.
In some people, lacking certain gut enzymes may contribute to bloat while eating bread. White bread is actually an easy food to substitute to limit bloat. Alternatives to white bread include bread made with a different type of grain, such as spelt or kamut. You can also try gluten-free bread.
"Whole wheat sourdough is great for those with sensitive stomachs thanks to the slow fermentation process and naturally occurring good bacteria that partially breaks down GI irritants such as phytic acid, wheat, and gluten," says Greene. Sourdough is made with the help of yeast and beneficial bacteria.
The most common cause of stomach pain and bloating is excess intestinal gas. If you get a bloated stomach after eating, it may be a digestive issue. It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up.
As long as they're made with whole grains and have limited or no added sugar, both rye bread and sourdough bread are healthy bread options. Sourdough bread may be even healthier than regular bread because the fermentation makes certain vitamins and minerals easier for our bodies to absorb.
Toast is easier to digest than bread as the toasting process breaks down some of the carbohydrates.
Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating.
Whole grains:Oatmeal, brown rice, whole-wheat bread, and other unrefined grains tend to be high in fiber, and fiber also may help with inflammation.
Probiotics may alleviate bloating in many ways. They may aid in the restoration of the balance of good and harmful bacteria in the stomach, hence reducing gas production and inflammation. Probiotics may also aid in the digestion of meals, which can assist in alleviating bloating.
Probiotics help eliminate or decrease common gastrointestinal symptoms such as abdominal pain, bloating, gas, reflux and even nausea/vomiting. These foods help fill your gut with healthy bacteria that will assist in the healthy breakdown of the food you eat.
May be easier to digest
Traditional sourdough undergoes a slow fermentation process, the result of which is an increase in the bioavailability of the bread's vitamins and minerals. This process also starts the breakdown of protein (including gluten), making sourdough easier to digest.
There isn't much nutritional difference between bread and wraps. Both contain similar ingredients, except the bread is leavened with yeast and a wrap is flat. The Nutrition Facts labels show similar nutritional profiles for one wrap and two slices of commercially baked bread.
Sourdough bread may be easier to digest than white bread for some people. According to some studies, sourdough bread acts as a prebiotic, which means that the fiber in the bread helps feed the “good” bacteria in your intestines. These bacteria are important for maintaining a stable, healthy digestive system.
Fruits and vegetables such as Brussels sprouts, cabbage, cauliflower, carrots, prunes, and apricots. These items contain sugars and starches that may cause gassiness and bloating, even though these foods are good for you. Sweeteners can also cause gas and bloating. Sorbitol, an artificial sweetener, can't be digested.