On your wedding day - the last thing you want to deal with is gas.

If your wedding dress is tight, being bloated is something you definitely want to avoid. Even if you’re on a weight loss journey, you need to specifically think about foods that cause bloating, because you can be bloated even if you lose weight.

Here are some foods you may want to stay away from pre-wedding - the few weeks and days of your big day, so you don’t feel bloated.

Avoiding these foods while you’re wedding planning and wedding prepping will help with your mental health, weight loss journey, feeling bloated, and it will help you walk down the aisle more confident and happy!

Foods to Avoid Before the Wedding That May Cause Bloating

Sugar Alcohols

Sugar alcohols are used to replace sugar in sugar-free foods and gum. Common types: xylitol, sorbitol and mannitol. They are indigestible artificial sweeteners, and may cause bloating, gas and diarrhea.

Instead: Erythritol is a sugar alcohol, but it is easier on digestion. Stevia is also a healthy alternative to sugar and sugar alcohols.

Gluten

For those with IBS, a gluten sensitivity, and celiac disease, gluten may Wheat has been highly controversial in the past few years, mainly because it contains a protein called gluten.

Instead: choose pure oats, quinoa, buckwheat

Beans, Legumes and Lentils

Most beans contain sugars called alpha-galactosides, which belong to a group of carbs called FODMAPs - short-chain carbohydrates that are fermented by gut bacteria, and gas becomes a byproduct of this process.

Instead: Some beans are easier on the digestive system such as pinto beans and black beans. You can also replace beans with meat or quinoa.

Dairy Products

Dairy is highly nutritious, as well as an excellent source of protein and calcium. However, about 75% of the world's population can't break down lactose, the sugar found in milk. If you're lactose intolerant, dairy can cause major digestive problems.

Instead: cream, butter, yogurt, greek yogurt, lactose-free milk products, and harder cheeses like cheddar or asiago can often be tolerated. Milk alternatives include coconut, almond, soy or rice milk. Other good fat sources include avocado, nuts, seeds, and oil.

Carbonated Drinks

Carbonated beverages contain high amounts of carbon dioxide (a gas), which can get trapped in the digestive system.

They also include artificial sweeteners, which are always bad for you, and they can cause bloating as well.

Instead: drink still water

Cruciferous Vegetables

Including broccoli, cauliflower, cabbage, Brussels sprouts. These also contain FODMAPs so they may cause bloating in some people. Cooking cruciferous vegetables often makes them easier to digest.

So, while vegetables are super healthy and good for you, this is one of the reasons it’s not just enough to eat healthy if you want to avoid being bloated on your wedding day - you also need to think about which healthy foods cause bloating, not just which unhealthy foods cause it.

Instead: cooking them, or choosing spinach, cucumbers, lettuce, zucchini

Onions

Even eaten in small quantities, onions are one of the main dietary sources of fructans - soluble fibers that can cause bloating

Instead: Cooking the onions may reduce these digestive effects.

Garlic

Like onions, garlic contains fructans, which can cause bloating and gas.

Instead: Cooking garlic may reduce these effects. Try using other herbs and spices in your cooking, such as thyme, parsley, chives or basil.

Apples

Apples may cause bloating for some people due to their high fructose and fiber content, which are both fermented in the large intestine.

Instead: bananas, blueberries, grapefruit, oranges, strawberries, etc.

Processed food

Processed food can make you bloat, as you don’t know exactly what’s been added to it. So, it’s better to stick to fresh, whole foods that you know won’t hurt your stomach.

Here are Some Tips for a Flat Tummy

Eating Proper-Sized Meals

Not over-eating and stopping when you feel full can be incredibly helpful with decreasing bloating. This Is definitely the #1 trick for me! Planning ahead & sticking with your meal plan is key.

When you plan ahead, you will probably make the right portion for yourself.

Oftentimes, if you cook too much food, you will feel the need to eat all of it, because you don’t want to throw anything away, and you don’t think there’s enough for a whole meal for tomorrow, so you end up finishing everything, even if you felt full a while ago.

Try a Probiotic

Several studies have shown that certain probiotic supplements can help reduce gas production and bloating in people with digestive problems. Probiotic supplements can take a while to start working though, so be patient. This is the one I recommend.

Drink Up

There actually isn's a ton of research to show that this is actually beneficial - but drinking plenty of water definitely won't hurt you. Try to drink at least 2 cups with each meal. Remember still water is preferable to sparkling. Add some lemon or lime for flavor if you like.