Does Fizzy Water Make You Gassy? An Expert Weighs In
We asked a registered dietitian if a carbonated beverage makes you bloated and gassy, and what to look out for if you enjoy fizzy water.
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If you’re one who loves to crack open a refreshing can of sparkling water in the afternoon, you’re in good company. According to a 2020 Market Analysis Report, the sparkling water industry at $29.71 billion in 2020, and analysts expect the market value to increase by almost 15% before 2028. With a booming industry that offers a plethora of delicious options on grocery shelves, there’s no wonder people are choosing to hydrate with fizzy water more and more.
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And yet, while sparkling water can be a refreshing way to get the correct amount of water you need in a day, Mackenzie Burgess, RDN, registered dietitian nutritionist and recipe developer at Cheerful Choices, says that drinking too much sparkling water can cause uncomfortable symptoms for some. “Some people may find when they consume too many fizzy waters, they’re left feeling somewhat bloating and gassy,” Burgess says. “This is likely due to the fact that these waters contain mini air pockets, which contribute to air building up in the stomach. Our bodies will naturally try to get rid of excess air by way of burping or gas.”
Although the research is ongoing, experts at the University of Chicago Medicine suggest drinking fizzy water—and other carbonated beverages—can cause bloating for patients with acid reflux, gastroesophageal reflux disease, or, yes: gas.
To this, Burgess says, “If you’re experiencing these undesirable effects often, you might try decreasing your fizzy beverage intake or swapping to flat or ‘still’ water.”
While fizzy water can make some gassy or bloated, not everyone is affected by bubbles, making sparkling water a great option for hydration. However, Burgess advises you to be wary of any added calories, added sugars, or artificial sweeteners in your beverage. Studies show consuming too many sugar-sweetened beverages can have a negative impact on your health, including increased cardiovascular risk factors, insulin resistance, type 2 diabetes, weight gain, and non-alcoholic fatty liver disease.
Burgess recommends looking for a low-calorie, low-sugar sparkling beverage—or one that is just simply fizzy water in a can. “One of my favorites to enjoy lately has been Richard’s Rainwater, coming in both sparkling and still,” she says. “It’s unique because the water is caught clean before it hits the ground and contains no added chemicals like you might find in other bottled and canned waters.”
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