If you feel uncomfortably bloated after meals, it might be time to look at the types of foods you are eating. We asked a nutritionist for the top foods that lead to bloat, plus the seven best foods you should eat to reduce uncomfortable bloat and gas. Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose—a sugar that remains undigested until bacteria in your gut ferment it. That produces gas and makes you bloat. But don’t shun those healthful greens just yet. So keep eating the green stuff, but limit your portions. And if you absolutely can’t part ways with even a gram of kale, steam it: “Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract,” Sass says.
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So eat your bloat away with yogurt that has active cultures. White beans are a great addition to soups, along with kale, carrots, and other vitamin-rich veggies. Keep in mind that there is an adjustment period while your body gets used to the increase in fiber, and you may experience an increase in gas and bloating during this time. Per 1 cup sliced: 19 calories, 0. Yogurt is packed with probiotics—good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them.