Feeling Bloated After Snacking? Try These 10 Healthier Alternatives
Do you fancy a little something between meals? Snacking is a great way to keep your energy levels up and prevent overeating later. But sometimes, that seemingly innocent snack can leave you feeling puffy and uncomfortable, often termed bloating.
Bloating can happen for lots of reasons. According to NHS, the most common reason for bloating is having a lot of gas in your gut, other times caused by some food and drinks, such as some vegetables and fizzy drinks, or by swallowing air when you eat. Certain foods, especially those high in hard-to-digest fibres, artificial sweeteners, salt, or unhealthy fats, can be common culprits. Large portions and eating too quickly don't help either.
But don't worry, you don't have to give up snacking altogether. Choosing the right kinds of foods can make a big difference. We've put together a list of 10 delicious and healthier snack options that are generally easier on the tummy and less likely to cause that dreaded bloat. We've even included some fantastic Indian favourites!
Top 10 Healthy Snacking Options That Are Less Likely To Cause Bloating
1. Cool Cucumber Slices
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Simple, refreshing, and incredibly hydrating. Cucumbers are mostly water, which helps flush out excess sodium that can cause water retention. They are also naturally low in calories and fibre, making them very easy to digest.
2. Berries
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Berries like strawberry, and blueberry are packed with antioxidants and vitamins. While they do contain fibre, they are often better tolerated than some other fruits. Their natural sweetness can satisfy sugar cravings without resorting to processed snacks.
3. Plain Greek Yoghurt or Curd
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Greek yoghurt is thicker and higher in protein than regular yoghurt, which can help you feel full and satisfied. Both plain Greek yoghurt and traditional Indian curd contain probiotics, beneficial bacteria that can help digestion for many people. Do make sure it's plain, as added sugars can sometimes contribute to bloating. If lactose is an issue for you, choose lactose-free options.
4. A Hard-Boiled Egg
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Eggs are a powerhouse of protein and nutrients. They are generally very easy to digest and don't contain fibre or sugars that typically cause gas. A hard-boiled egg is a super convenient, filling snack.
5. Roasted Makhana
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A hugely popular snack across India, and for good reason. Makhana are light, crunchy, and low in calories and fat. They are generally considered easy on the digestive system. Roasting them at home means you control the salt and flavourings.
6. Ripe Banana
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Bananas are brilliant for potassium, which can help balance sodium levels and reduce water retention. Ripe bananas are generally easier to digest than green ones, which contain more resistant starch that can sometimes cause gas.
7. Plain Rice Cakes
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These offer a satisfying crunch without much fat, fibre, or common bloating triggers. They act as a great base for simple toppings. Choose plain varieties made from brown or white rice.
8. Handful of Almonds
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Almonds provide healthy fats, protein, and fibre. While nuts are nutritious, they are calorie-dense, and too much fat or fibre at once can slow digestion or cause gas for some. The key is sticking to a small portion.
9. Seasoned Murmura
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Another Indian favourite. Plain puffed rice is incredibly light and easy to digest. It's low in calories and fat. Making a simple 'bhel' at home using just murmura, maybe a tiny bit of chopped onion or tomato (if tolerated), and minimal seasoning is a great option. Avoid heavy, oily, or overly spiced versions.
10. Carrot Sticks
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Crunchy, slightly sweet, and packed with Vitamin A. Like cucumbers, carrots are relatively easy to digest when eaten raw in moderation. They offer a satisfying crunch without being heavy.
Top Tips To Avoid Bloating
- Eat Slowly: Gulping down food means you swallow more air. Chew thoroughly for better digestion and less air intake.
- Stay Hydrated: Drinking plain water throughout the day aids digestion
- Watch Portions: Even healthy foods can cause discomfort in large amounts.
- Listen to Your Body: Bloating triggers are very individual. Notice what works for you.
- Go Easy on Salt: Excess sodium makes your body hold onto water.
- Introduce Fibre Gradually: If you're not used to high-fibre foods, increase your intake slowly to allow your gut to adjust.
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Frequently Asked Questions (FAQs)
1. Why do some 'healthy' snacks still cause bloating for me?
Bloating is very individual. Even healthy foods can cause issues for some people due to sensitivities (like lactose), high fibre content (especially if you're not used to it), certain natural sugars (FODMAPs), or simply eating too large a portion or eating too quickly. Listening to your body is key to finding what works best for you.
2. Are Indian snacks like Makhana (Foxnuts) and Murmura (Puffed Rice) always safe for bloating?
Makhana and Murmura are generally considered light and easy to digest, making them good choices for reducing bloat compared to heavier snacks however, how they are prepared matters! Avoid versions loaded with excessive salt, fat, or spices, as these additions can contribute to discomfort. Stick to lightly roasted or plain options in moderation.
3. Besides choosing specific snacks, what else helps prevent bloating after eating?
How you eat is as important as what you eat. Try eating slowly and chewing your food thoroughly, staying well-hydrated by drinking water throughout the day, managing portion sizes, and avoiding known personal triggers like artificial sweeteners or very fatty foods.
4. Should I avoid all high-fibre snacks if I tend to get bloated?
Not necessarily. Fibre is essential for good health. If you experience bloating with high-fibre foods, try introducing them gradually into your diet rather than all at once. This gives your digestive system time to adapt. Some high-fibre foods (like beans or cruciferous vegetables) are more likely to cause gas than others (like berries or carrots in moderation).
5. What kinds of snacks are generally the worst for causing bloating?
Common culprits often include snacks high in unhealthy fats (like fried items), excessive salt (crisps, processed meats), artificial sweeteners (diet drinks, sugar-free sweets), hard-to-digest fibres (beans, lentils in large amounts if unaccustomed), lactose (in dairy, for sensitive individuals), and carbonated drinks.
Finding healthy snacks that keep you energised without causing discomfort is possible. Give these options a try, pay attention to how your body feels.
