Foods that can affect your Hypopressive exercises

Foods can affect your ability to achieve the desired rib flare and decompression in the abdominals while doing Hypopressive exercises.

While practicing the Hypopressive exercises it is to your advantage to make sure you are eating a well balanced diet and staying well hydrated. Knowing which foods are best for you can be challenging but thanks to Sarah Maughan the Holistic Gal she has compiled a list of foods for us that may cause unwanted bloating.  When the body has a hard time digesting certain foods it can cause gas and bloating of the stomach, making it harder to achieve the desired rib flare and decompression in the abdominals while doing the Hypopressives.  Here is the list of some foods you may want to consider modifying in your diet.

Sarah Maughan, B.A, RHN, Registered Holistic Nutritionist 416-925-5706 or 416-979-2449

Most & Least Gas Causing Foods

Least Gas Causing Foods*

Grains-oats and oat bran (unless gluten sensitive/allergic) quinoa flakes, brown rice, millet, buckwheat, white rice (use in moderation)

Breads– spelt and kamut ensure no seeds or whole flax – wheat free is easier to digest (if require gluten free avoid bread altogether)

Vegetables– carrots, mushrooms, asparagus, most cooked vegetables, any juiced vegetable or in smoothie

Starchy Vegetables– squash, pumpkin, sweet potato, white potato, parsnip, beets

Animal Protein– chicken, turkey, boiled eggs/poached eggs (although some people have an issue with the sulphur compounds), white fish

Healthy fats –nut butters (as opposed to nuts), avocado, coconut butter

Fruit Mangos, bananas, peaches – or anything in a smoothie or juice

Flavours– ginger and peppermint reduce gas

Dairy– natural yogurt, butter, cream (unless dairy sensitive/lactose intolerant)

*Unfortunately most of the easy to digest minimal gas producing foods tend to be high glycemic (so will create energy ups and downs) so make sure you are eating good protein throughout the day and lots of healthy fats and not just the grains/breads/starchy vegetables listed

Most Gas Causing Foods

Grains– couscous, wheat bran, whole wheat

Breads– Whole wheat breads, white flour breads, processed breads, breads with seeds

Vegetables– Broccoli, cauliflower, cabbage, onions, garlic (mostly in their raw state), corn

Animal Protein– High fat beef

Healthy Fats– tiny seeds like poppy, chia, flax, hemp (ground is better but introduced very slowly)

Fruit– berries (because of their tiny seeds) possible any raw food unless in smoothie


Dairy– milk, cheese, sometimes yogurt

Soy– tofu, tempeh, meat substitutes, edamame, soy milk


– some people are incredibly sensitive to all allergens (gluten, dairy, eggs, shellfish, soy, peanuts, sugar, caffeine, cocoa, tomatoes, etc) and may require a complete allergy free diet for awhile to eliminate extreme bloating & gas. Other times, it is an environment issue with the intestines which can mimic sensitivities – ie. Lack of good bacteria, lack of digestive enzymes, ulcers, celiac disease, IBD, IBS, low stomach acid – which would require more than just removing gas causing foods



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Trista Zinn

Canadian Director/ Master level trainer, & international course instructor for Hypopressive exercise Canada. Personal trainer with 20 years experience, specializing pelvic floor health. Mother of two and loves all things fitness and outdoors.

1 Comment

  1. John Gatesby on December 9, 2020 at 4:27 am

    Very informative post! Going for a holistic treatment that involves a better diet and lifestyle can make the most difference. This list of low gas and gas-causing foods is very helpful for people suffering fro chronic digestive ailments.

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