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1);}}.ssrcss-yr9wyh-NavItemHoverState{position:relative;-webkit-text-decoration:none;text-decoration:none;display:inline-block;}.ssrcss-yr9wyh-NavItemHoverState::after{content:'';display:block;background-color:#482878;position:absolute;right:0;left:0;bottom:0.375rem;height:0.125rem;width:66%;opacity:0;}@media (forced-colors: active){.ssrcss-yr9wyh-NavItemHoverState:hover,.ssrcss-yr9wyh-NavItemHoverState:focus,.ssrcss-yr9wyh-NavItemHoverState[data-open='true']{margin-bottom:-1px;border-bottom:1px solid currentcolor!important;}}.ssrcss-yr9wyh-NavItemHoverState:hover::after,.ssrcss-yr9wyh-NavItemHoverState:focus::after,.ssrcss-yr9wyh-NavItemHoverState[data-open='true']::after{width:100%;opacity:1;}@media (prefers-reduced-motion: no-preference){.ssrcss-yr9wyh-NavItemHoverState::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-b8amu3-NavItemHoverState{position:relative;-webkit-text-decoration:none;text-decoration:none;display:inline-block;}.ssrcss-b8amu3-NavItemHoverState::after{content:'';display:block;background-color:#002856;position:absolute;right:0;left:0;bottom:0.375rem;height:0.125rem;width:66%;opacity:0;}@media (forced-colors: active){.ssrcss-b8amu3-NavItemHoverState:hover,.ssrcss-b8amu3-NavItemHoverState:focus,.ssrcss-b8amu3-NavItemHoverState[data-open='true']{margin-bottom:-1px;border-bottom:1px solid currentcolor!important;}}.ssrcss-b8amu3-NavItemHoverState:hover::after,.ssrcss-b8amu3-NavItemHoverState:focus::after,.ssrcss-b8amu3-NavItemHoverState[data-open='true']::after{width:100%;opacity:1;}@media (prefers-reduced-motion: no-preference){.ssrcss-b8amu3-NavItemHoverState::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-k5txck-NavItemHoverState{position:relative;-webkit-text-decoration:none;text-decoration:none;display:inline-block;}.ssrcss-k5txck-NavItemHoverState::after{content:'';display:block;background-color:#149EDC;position:absolute;right:0;left:0;bottom:0.375rem;height:0.125rem;width:66%;opacity:0;}@media (forced-colors: active){.ssrcss-k5txck-NavItemHoverState:hover,.ssrcss-k5txck-NavItemHoverState:focus,.ssrcss-k5txck-NavItemHoverState[data-open='true']{margin-bottom:-1px;border-bottom:1px solid currentcolor!important;}}.ssrcss-k5txck-NavItemHoverState:hover::after,.ssrcss-k5txck-NavItemHoverState:focus::after,.ssrcss-k5txck-NavItemHoverState[data-open='true']::after{width:100%;opacity:1;}@media (prefers-reduced-motion: no-preference){.ssrcss-k5txck-NavItemHoverState::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-1jhw53r-NavItemHoverState{position:relative;-webkit-text-decoration:none;text-decoration:none;display:inline-block;}.ssrcss-1jhw53r-NavItemHoverState::after{content:'';display:block;background-color:#FA6400;position:absolute;right:0;left:0;bottom:0.375rem;height:0.125rem;width:66%;opacity:0;}@media (forced-colors: active){.ssrcss-1jhw53r-NavItemHoverState:hover,.ssrcss-1jhw53r-NavItemHoverState:focus,.ssrcss-1jhw53r-NavItemHoverState[data-open='true']{margin-bottom:-1px;border-bottom:1px solid currentcolor!important;}}.ssrcss-1jhw53r-NavItemHoverState:hover::after,.ssrcss-1jhw53r-NavItemHoverState:focus::after,.ssrcss-1jhw53r-NavItemHoverState[data-open='true']::after{width:100%;opacity:1;}@media (prefers-reduced-motion: no-preference){.ssrcss-1jhw53r-NavItemHoverState::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-1ck6yub-NavigationLink-MenuToggleControlLink{display:block;height:100%;line-height:calc(4rem - 0.5rem);-webkit-text-decoration:inherit;text-decoration:inherit;color:inherit;white-space:nowrap;text-align:center;min-width:1.25rem;margin-top:-0.25rem;}.ssrcss-1ck6yub-NavigationLink-MenuToggleControlLink:hover .eki2hvo15::after,.ssrcss-1ck6yub-NavigationLink-MenuToggleControlLink:focus .eki2hvo15::after,.ssrcss-1ck6yub-NavigationLink-MenuToggleControlLink[data-open='true'] .eki2hvo15::after{width:100%;opacity:1;}@media (min-width: 23.4375rem){.ssrcss-1ck6yub-NavigationLink-MenuToggleControlLink{text-align:center;min-width:1.5rem;}}@media (min-width: 18.75rem){.ssrcss-1ck6yub-NavigationLink-MenuToggleControlLink{min-width:2.75rem;}}@media (min-width: 23.4375rem){.ssrcss-1ck6yub-NavigationLink-MenuToggleControlLink{min-width:3rem;}}@media (min-width: 37.5rem){.ssrcss-1ck6yub-NavigationLink-MenuToggleControlLink{margin-top:0;}}.ssrcss-14kc44w-NavItemHoverState{position:relative;-webkit-text-decoration:none;text-decoration:none;display:inline-block;}.ssrcss-14kc44w-NavItemHoverState::after{content:'';display:block;background-color:currentcolor;position:absolute;right:0;left:0;bottom:0.375rem;height:0.125rem;width:66%;opacity:0;}@media (forced-colors: active){.ssrcss-14kc44w-NavItemHoverState:hover,.ssrcss-14kc44w-NavItemHoverState:focus,.ssrcss-14kc44w-NavItemHoverState[data-open='true']{margin-bottom:-1px;border-bottom:1px solid currentcolor!important;}}.ssrcss-14kc44w-NavItemHoverState:hover::after,.ssrcss-14kc44w-NavItemHoverState:focus::after,.ssrcss-14kc44w-NavItemHoverState[data-open='true']::after{width:100%;opacity:1;}@media (prefers-reduced-motion: no-preference){.ssrcss-14kc44w-NavItemHoverState::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}@media (min-width: 37.5rem){.ssrcss-14kc44w-NavItemHoverState{width:2rem;}}.ssrcss-13dpa8i-DotsMenuIconWrapper{display:none;}@media (min-width: 37.5rem){.ssrcss-13dpa8i-DotsMenuIconWrapper{display:inline-block;width:1.25rem;height:0.25rem;}.ssrcss-13dpa8i-DotsMenuIconWrapper>svg{vertical-align:0.1875rem;}}.ssrcss-1naw1ix-LastGlobalNavigationItem{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-order:2;-ms-flex-order:2;order:2;-webkit-align-self:center;-ms-flex-item-align:center;align-self:center;padding-left:0;}@media (min-width: 37.5rem){.ssrcss-1naw1ix-LastGlobalNavigationItem{-webkit-order:0;-ms-flex-order:0;order:0;}}.ssrcss-17eairw-GlobalNavigationItem-GlobalNavigationBurger{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;margin-top:-0.25rem;-webkit-align-self:center;-ms-flex-item-align:center;align-self:center;width:2rem;}@media (min-width: 18.75rem){.ssrcss-17eairw-GlobalNavigationItem-GlobalNavigationBurger{width:auto;}}@media (min-width: 37.5rem){.ssrcss-17eairw-GlobalNavigationItem-GlobalNavigationBurger{-webkit-order:0;-ms-flex-order:0;order:0;}}.ssrcss-17eairw-GlobalNavigationItem-GlobalNavigationBurger:hover>*>*::after,.ssrcss-17eairw-GlobalNavigationItem-GlobalNavigationBurger:focus>*>*::after,.ssrcss-17eairw-GlobalNavigationItem-GlobalNavigationBurger[data-open='true']{width:100%;opacity:100%;}@media (min-width: 18.75rem){.ssrcss-17eairw-GlobalNavigationItem-GlobalNavigationBurger{width:2.5rem;}}@media (min-width: 23.4375rem){.ssrcss-17eairw-GlobalNavigationItem-GlobalNavigationBurger{width:3rem;}}@media (min-width: 37.5rem){.ssrcss-17eairw-GlobalNavigationItem-GlobalNavigationBurger{display:none;}}.ssrcss-1myt22i-BurgerMenuIconWrapper{display:-webkit-inline-box;display:-webkit-inline-flex;display:-ms-inline-flexbox;display:inline-flex;width:1.5rem;height:1.375rem;vertical-align:-0.5em;-webkit-box-pack:space-evenly;-ms-flex-pack:space-evenly;-webkit-justify-content:space-evenly;justify-content:space-evenly;}@media (min-width: 37.5rem){.ssrcss-1myt22i-BurgerMenuIconWrapper{display:none;}}.ssrcss-fbjoge-GlobalNavigationItem{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;margin-top:-0.25rem;-webkit-align-self:center;-ms-flex-item-align:center;align-self:center;}@media (min-width: 18.75rem){.ssrcss-fbjoge-GlobalNavigationItem{width:auto;}}@media (min-width: 37.5rem){.ssrcss-fbjoge-GlobalNavigationItem{-webkit-order:0;-ms-flex-order:0;order:0;}}.ssrcss-fbjoge-GlobalNavigationItem:hover>*>*::after,.ssrcss-fbjoge-GlobalNavigationItem:focus>*>*::after,.ssrcss-fbjoge-GlobalNavigationItem[data-open='true']{width:100%;opacity:100%;}.ssrcss-sie4c8-NavigationLink-SearchLink{display:block;height:100%;line-height:calc(4rem - 0.5rem);-webkit-text-decoration:inherit;text-decoration:inherit;color:inherit;white-space:nowrap;text-align:center;background:none;min-width:1.25rem;text-align:center;margin-top:-0.25rem;position:relative;-webkit-text-decoration:none;text-decoration:none;display:inline-block;}.ssrcss-sie4c8-NavigationLink-SearchLink:hover .eki2hvo15::after,.ssrcss-sie4c8-NavigationLink-SearchLink:focus .eki2hvo15::after,.ssrcss-sie4c8-NavigationLink-SearchLink[data-open='true'] .eki2hvo15::after{width:100%;opacity:1;}@media (min-width: 23.4375rem){.ssrcss-sie4c8-NavigationLink-SearchLink{text-align:center;min-width:1.5rem;}}.ssrcss-sie4c8-NavigationLink-SearchLink::after{content:'';display:block;background-color:currentcolor;position:absolute;right:0;left:0;bottom:0.375rem;height:0.125rem;width:66%;opacity:0;}@media (forced-colors: active){.ssrcss-sie4c8-NavigationLink-SearchLink:hover,.ssrcss-sie4c8-NavigationLink-SearchLink:focus,.ssrcss-sie4c8-NavigationLink-SearchLink[data-open='true']{margin-bottom:-1px;border-bottom:1px solid currentcolor!important;}}.ssrcss-sie4c8-NavigationLink-SearchLink:hover::after,.ssrcss-sie4c8-NavigationLink-SearchLink:focus::after,.ssrcss-sie4c8-NavigationLink-SearchLink[data-open='true']::after{width:100%;opacity:1;}@media (prefers-reduced-motion: no-preference){.ssrcss-sie4c8-NavigationLink-SearchLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}@media (min-width: 18.75rem){.ssrcss-sie4c8-NavigationLink-SearchLink{min-width:2.75rem;}}@media (min-width: 23.4375rem){.ssrcss-sie4c8-NavigationLink-SearchLink{min-width:3rem;width:3rem;text-align:center;}}@media (min-width: 80rem){.ssrcss-sie4c8-NavigationLink-SearchLink{background:#F6F6F6;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;height:1rem;padding:0.75rem 0.625rem;margin-left:0.5rem;min-width:11.25rem;outline:0.0625rem solid transparent;}.ssrcss-sie4c8-NavigationLink-SearchLink::after{display:none;}.ssrcss-sie4c8-NavigationLink-SearchLink:hover,.ssrcss-sie4c8-NavigationLink-SearchLink:active,.ssrcss-sie4c8-NavigationLink-SearchLink:focus{background:#E6E8EA;color:#000000;}}.ssrcss-1lc3dkf-IconWrapper-SearchIconWrapper{display:inline-block;width:1.625rem;height:1.625rem;vertical-align:middle;width:1.75rem;height:1.8125rem;}@media (min-width: 80rem){.ssrcss-1lc3dkf-IconWrapper-SearchIconWrapper{width:1.375rem;height:1.375rem;}}@media (min-width: 80rem){.ssrcss-1lc3dkf-IconWrapper-SearchIconWrapper{width:1rem;height:1rem;vertical-align:-0.25rem;}}.ssrcss-qefkng-SearchText{padding-left:0.5rem;position:absolute;overflow:hidden;margin:0;width:1px;height:1px;-webkit-clip-path:inset(100%);clip-path:inset(100%);clip:rect(1px, 1px, 1px, 1px);white-space:nowrap;}@media (min-width: 80rem){.ssrcss-qefkng-SearchText{position:static;overflow:visible;width:auto;height:auto;-webkit-clip-path:none;clip-path:none;clip:auto;white-space:inherit;}}.ssrcss-91jqb8-GlobalNavigationDrawer{overflow:hidden;visibility:hidden;}@media (prefers-reduced-motion: no-preference){.ssrcss-91jqb8-GlobalNavigationDrawer>*{transition-property:max-height,height;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);transition-delay:0s,0s,0.4s;transition-duration:0.4s,0.4s,0s;transition-property:max-height,height,display;}@media (min-width: 37.5rem){.ssrcss-91jqb8-GlobalNavigationDrawer>*{transition-duration:0.2s,0.2s,0s;}}}.ssrcss-91jqb8-GlobalNavigationDrawer:focus{outline:5px auto -webkit-focus-ring-color;}.ssrcss-2hb8z7-GlobalNavigationMoreMenu{height:0;}.ssrcss-2hb8z7-GlobalNavigationMoreMenu:target{visibility:visible;display:block;height:auto;}@media (min-width: 18.75rem){.ssrcss-2hb8z7-GlobalNavigationMoreMenu:target{height:28rem;}}@media (min-width: 37.5rem){.ssrcss-2hb8z7-GlobalNavigationMoreMenu:target{height:4.0625rem;}}@media (min-width: 37.5rem){.ssrcss-2hb8z7-GlobalNavigationMoreMenu:target{height:8.125rem;}}@media (min-width: 41.25rem){.ssrcss-2hb8z7-GlobalNavigationMoreMenu:target{height:4.0625rem;}}.ssrcss-1obp207-MenuWrapper{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-webkit-justify-content:space-between;justify-content:space-between;}.ssrcss-s02jgx-MenuLinkList{-webkit-flex:auto;-ms-flex:auto;flex:auto;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;-webkit-box-flex-wrap:wrap;-webkit-flex-wrap:wrap;-ms-flex-wrap:wrap;flex-wrap:wrap;}.ssrcss-s02jgx-MenuLinkList:focus{outline:none;}.ssrcss-s02jgx-MenuLinkList>*{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;-webkit-flex-basis:50%;-ms-flex-preferred-size:50%;flex-basis:50%;}@media (min-width: 37.5rem){.ssrcss-s02jgx-MenuLinkList>*{-webkit-flex-basis:auto;-ms-flex-preferred-size:auto;flex-basis:auto;}}@supports (display: grid){.ssrcss-s02jgx-MenuLinkList{display:grid;grid-gap:0 0.5rem;gap:0 0.5rem;}@media (min-width: 18.75rem){.ssrcss-s02jgx-MenuLinkList{grid-template-columns:repeat(2, minmax(7.5rem, 1fr));}}@media (min-width: 37.5rem){.ssrcss-s02jgx-MenuLinkList{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-flex-wrap:wrap;-webkit-flex-wrap:wrap;-ms-flex-wrap:wrap;flex-wrap:wrap;}}.ssrcss-s02jgx-MenuLinkList>*{min-width:initial;}}@media (min-width: 37.5rem){.ssrcss-s02jgx-MenuLinkList >:nth-child(1){display:none;}}@media (min-width: 37.5rem){.ssrcss-s02jgx-MenuLinkList >:nth-child(2){display:none;}}@media (min-width: 37.5rem){.ssrcss-s02jgx-MenuLinkList >:nth-child(3){display:none;}}@media (min-width: 37.5rem){.ssrcss-s02jgx-MenuLinkList >:nth-child(4){display:none;}}@media (min-width: 37.5rem){.ssrcss-s02jgx-MenuLinkList >:nth-child(5){display:none;}}@media (min-width: 37.5rem){.ssrcss-s02jgx-MenuLinkList >:nth-child(6){display:none;}}@media (min-width: 40.875rem){.ssrcss-s02jgx-MenuLinkList >:nth-child(7){display:none;}}.ssrcss-1sg011d-MenuLinkListItem{height:1.75rem;margin:0.25rem 0;-webkit-align-items:stretch;-webkit-box-align:stretch;-ms-flex-align:stretch;align-items:stretch;}@media (min-width: 18.75rem){.ssrcss-1sg011d-MenuLinkListItem{height:3.5rem;}}@media (min-width: 37.5rem){.ssrcss-1sg011d-MenuLinkListItem{padding-right:1.25rem;}}.ssrcss-1sg011d-MenuLinkListItem:focus>*::after,.ssrcss-1sg011d-MenuLinkListItem[data-open='true']{width:100%;opacity:100%;}.ssrcss-kffy1u-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-kffy1u-MenuLink::after{content:'';display:block;background-color:currentcolor;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-kffy1u-MenuLink::after{bottom:0.5rem;}}.ssrcss-kffy1u-MenuLink:hover::after,.ssrcss-kffy1u-MenuLink:focus::after,.ssrcss-kffy1u-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-kffy1u-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-kffy1u-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-kffy1u-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-1wnoiuf-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-1wnoiuf-MenuLink::after{content:'';display:block;background-color:#EB1212;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-1wnoiuf-MenuLink::after{bottom:0.5rem;}}.ssrcss-1wnoiuf-MenuLink:hover::after,.ssrcss-1wnoiuf-MenuLink:focus::after,.ssrcss-1wnoiuf-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-1wnoiuf-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-1wnoiuf-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-1wnoiuf-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-1fmjesw-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-1fmjesw-MenuLink::after{content:'';display:block;background-color:#FFD230;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-1fmjesw-MenuLink::after{bottom:0.5rem;}}.ssrcss-1fmjesw-MenuLink:hover::after,.ssrcss-1fmjesw-MenuLink:focus::after,.ssrcss-1fmjesw-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-1fmjesw-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-1fmjesw-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-1fmjesw-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-hvxe5w-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-hvxe5w-MenuLink::after{content:'';display:block;background-color:#AAFF00;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-hvxe5w-MenuLink::after{bottom:0.5rem;}}.ssrcss-hvxe5w-MenuLink:hover::after,.ssrcss-hvxe5w-MenuLink:focus::after,.ssrcss-hvxe5w-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-hvxe5w-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-hvxe5w-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-hvxe5w-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-19ognqy-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-19ognqy-MenuLink::after{content:'';display:block;background-color:#0068FF;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-19ognqy-MenuLink::after{bottom:0.5rem;}}.ssrcss-19ognqy-MenuLink:hover::after,.ssrcss-19ognqy-MenuLink:focus::after,.ssrcss-19ognqy-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-19ognqy-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-19ognqy-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-19ognqy-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-13pa06y-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-13pa06y-MenuLink::after{content:'';display:block;background-color:#0052A1;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-13pa06y-MenuLink::after{bottom:0.5rem;}}.ssrcss-13pa06y-MenuLink:hover::after,.ssrcss-13pa06y-MenuLink:focus::after,.ssrcss-13pa06y-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-13pa06y-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-13pa06y-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-13pa06y-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-1b7djp-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-1b7djp-MenuLink::after{content:'';display:block;background-color:#589E50;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-1b7djp-MenuLink::after{bottom:0.5rem;}}.ssrcss-1b7djp-MenuLink:hover::after,.ssrcss-1b7djp-MenuLink:focus::after,.ssrcss-1b7djp-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-1b7djp-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-1b7djp-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-1b7djp-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-1i34t88-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-1i34t88-MenuLink::after{content:'';display:block;background-color:#482878;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-1i34t88-MenuLink::after{bottom:0.5rem;}}.ssrcss-1i34t88-MenuLink:hover::after,.ssrcss-1i34t88-MenuLink:focus::after,.ssrcss-1i34t88-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-1i34t88-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-1i34t88-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-1i34t88-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-p2g31p-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-p2g31p-MenuLink::after{content:'';display:block;background-color:#002856;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-p2g31p-MenuLink::after{bottom:0.5rem;}}.ssrcss-p2g31p-MenuLink:hover::after,.ssrcss-p2g31p-MenuLink:focus::after,.ssrcss-p2g31p-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-p2g31p-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-p2g31p-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-p2g31p-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-mr2uyx-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-mr2uyx-MenuLink::after{content:'';display:block;background-color:#149EDC;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-mr2uyx-MenuLink::after{bottom:0.5rem;}}.ssrcss-mr2uyx-MenuLink:hover::after,.ssrcss-mr2uyx-MenuLink:focus::after,.ssrcss-mr2uyx-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-mr2uyx-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-mr2uyx-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-mr2uyx-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-1b3a0us-MenuLink{font-size:1rem;line-height:1.375;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;margin:0 0.125rem;-webkit-text-decoration:inherit;text-decoration:inherit;color:#000000;white-space:nowrap;position:relative;height:100%;}.ssrcss-1b3a0us-MenuLink::after{content:'';display:block;background-color:#FA6400;position:absolute;right:0;left:0;bottom:0.125rem;height:0.125rem;width:0;opacity:0;}@media (min-width: 18.75rem){.ssrcss-1b3a0us-MenuLink::after{bottom:0.5rem;}}.ssrcss-1b3a0us-MenuLink:hover::after,.ssrcss-1b3a0us-MenuLink:focus::after,.ssrcss-1b3a0us-MenuLink[data-open='true']::after{width:100%;opacity:1;}@media (min-width: 37.5rem){.ssrcss-1b3a0us-MenuLink{font-size:0.8125rem;line-height:1.2307692307692308;}}@media (min-width: 56.25rem){.ssrcss-1b3a0us-MenuLink{margin:0 0.375rem;}}@media (prefers-reduced-motion: no-preference){.ssrcss-1b3a0us-MenuLink::after{-webkit-transition:width 0.2s,opacity 0.2s;transition:width 0.2s,opacity 0.2s;transition-timing-function:cubic-bezier(0.75, 0, 0.15, 1);}}.ssrcss-1ejv6c9-CloseButtonWrapper{margin-top:0.25rem;}.ssrcss-1ljchhs-CallToActionLink{font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:700;font-feature-settings:'ss01' off;font-size:1rem;line-height:1.25;box-sizing:border-box;display:-webkit-inline-box;display:-webkit-inline-flex;display:-ms-inline-flexbox;display:inline-flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;padding:calc(0.5rem - 2px) calc(0.75rem - 2px);border:2px solid transparent;min-height:2.75rem!important;text-align:center;-webkit-text-decoration:none;text-decoration:none;line-height:1.375!important;-webkit-transition:0.2s;transition:0.2s;background:transparent;color:#141414;}@media (min-width: 37.5rem){.ssrcss-1ljchhs-CallToActionLink{font-size:1.125rem;line-height:1.222222222222222;}}.ssrcss-1ljchhs-CallToActionLink:focus-visible{outline:none;box-shadow:none;}.ssrcss-1ljchhs-CallToActionLink .call-to-action-link-text-wrapper{border-bottom:2px solid transparent;-webkit-transition:border-bottom 0.2s;transition:border-bottom 0.2s;}@supports (text-underline-offset: 0.25em){.ssrcss-1ljchhs-CallToActionLink .call-to-action-link-text-wrapper{border-bottom:none;-webkit-text-decoration:underline transparent;text-decoration:underline transparent;text-decoration-thickness:2px;text-decoration-skip-ink:none;text-underline-offset:0.3125em;-webkit-transition:text-decoration 0.2s;transition:text-decoration 0.2s;}}.ssrcss-1ljchhs-CallToActionLink:hover,.ssrcss-1ljchhs-CallToActionLink:focus,.ssrcss-1ljchhs-CallToActionLink:active{cursor:pointer;background:#0051AD;color:#FFFFFF;box-shadow:0 0 0 0.125rem #0051AD;}.ssrcss-1ljchhs-CallToActionLink:hover .call-to-action-link-text-wrapper,.ssrcss-1ljchhs-CallToActionLink:focus .call-to-action-link-text-wrapper,.ssrcss-1ljchhs-CallToActionLink:active .call-to-action-link-text-wrapper{border-bottom:2px solid currentcolor;}@supports (text-underline-offset: 0.25em){.ssrcss-1ljchhs-CallToActionLink:hover .call-to-action-link-text-wrapper,.ssrcss-1ljchhs-CallToActionLink:focus .call-to-action-link-text-wrapper,.ssrcss-1ljchhs-CallToActionLink:active .call-to-action-link-text-wrapper{border-bottom:none;-webkit-text-decoration:underline currentcolor;text-decoration:underline currentcolor;text-decoration-thickness:2px;text-decoration-skip-ink:none;text-underline-offset:0.3125em;}}.ssrcss-1ljchhs-CallToActionLink:focus{box-shadow:0 0 0 0.125rem #FFFFFF;outline:0.125rem solid #000000;outline-offset:0.125rem;box-shadow:0 0 0 0.125rem #0051AD,0 0 0 calc(0.125rem + 0.125rem) #FFFFFF;outline-offset:calc(0.125rem + 0.125rem);}.ssrcss-1hfawy1-IconWrapper{display:inline-block;width:1.125rem;height:1.125rem;min-width:1.25rem;vertical-align:middle;}.ssrcss-12du144-ProductNavigationContainer{font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:400;font-feature-settings:'ss01' off;font-size:1rem;line-height:1.375;background-color:#545658;color:#FFFFFF;position:relative;}.ssrcss-z5zqxa-Masthead{font-size:1.5rem;line-height:1.1666666666666667;font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:700;font-feature-settings:'ss01' off;background:#E6E8EA;color:#141414;}@media (min-width: 37.5rem){.ssrcss-z5zqxa-Masthead{font-size:2rem;line-height:1.125;}}.ssrcss-12x0ma7-ContentWrapper{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;-webkit-box-pack:justify;-webkit-justify-content:space-between;justify-content:space-between;}.ssrcss-kpltdl-LogoWrapper{margin:0.25rem 0;}.ssrcss-1vyfvn-LogoLink{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;width:auto;-webkit-text-decoration:none;text-decoration:none;color:inherit;}@media all and (-ms-high-contrast: none),(-ms-high-contrast: active){.ssrcss-1vyfvn-LogoLink{width:100%;}}.ssrcss-19cmzaj-LogoIcon{display:block;padding:calc(0.75rem - 0.25rem) 0;height:1.625rem;fill:currentcolor;max-width:10rem;}@media (min-width: 25rem){.ssrcss-19cmzaj-LogoIcon{padding:calc(0.875rem - 0.25rem) 0;height:1.75rem;max-width:15.5rem;}}@media (min-width: 37.5rem){.ssrcss-19cmzaj-LogoIcon{padding:calc(1rem - 0.25rem) 0;max-width:initial;}}@media (min-width: 37.5rem){.ssrcss-1wzssl9-Navigation{border-top:0.0625rem solid #8A8C8E;}}html.no-js .ssrcss-1fzqb0d-MainNavBarContainer{border-bottom:0.25rem solid #545658;}.ssrcss-i1srk5-MenuContainer-PrimaryNavBarContainer{background-color:#FFFFFF;color:#141414;}@media (min-width: 37.5rem){.ssrcss-i1srk5-MenuContainer-PrimaryNavBarContainer{background-color:#545658;color:#FFFFFF;}}.ssrcss-cb3grh-PrimaryListContainer{margin:0 -0.5rem;}@media (min-width: 25rem){.ssrcss-cb3grh-PrimaryListContainer{margin:0 -1rem;}}@media (min-width: 37.5rem){.ssrcss-cb3grh-PrimaryListContainer{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-pack:justify;-webkit-justify-content:space-between;justify-content:space-between;margin:0;}.ssrcss-cb3grh-PrimaryListContainer .e14xdrat1 .eis6szr3:not(:last-of-type) .eis6szr2 .eis6szr1{border-right-style:solid;border-right-width:0.0625rem;border-right-color:#8A8C8E;}}.ssrcss-1pmx9cv-ToggleContainer{position:absolute;right:0.5rem;top:0.25rem;background-color:transparent;}@media (min-width: 25rem){.ssrcss-1pmx9cv-ToggleContainer{top:0.5rem;}}@media (min-width: 37.5rem){.ssrcss-1pmx9cv-ToggleContainer{display:none;}}.ssrcss-1pmx9cv-ToggleContainer .ekfn8591{border:0.0625rem solid;border-color:#8A8C8E;}.ssrcss-1pmx9cv-ToggleContainer .ekfn8591:hover,.ssrcss-1pmx9cv-ToggleContainer .ekfn8591:focus,.ssrcss-1pmx9cv-ToggleContainer .ekfn8591:active{color:#141414;background-color:#FFFFFF;border-color:transparent;}.ssrcss-n8k4p3-StyledToggle{font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:400;font-feature-settings:'ss01' off;font-size:1rem;line-height:1.375;-webkit-text-decoration:none;text-decoration:none;box-sizing:border-box;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;position:relative;padding:0.5rem;cursor:pointer;color:#FFFFFF;background-color:#545658;border:none;}html.no-js .ssrcss-n8k4p3-StyledToggle{background-color:#FFFFFF;color:#141414;}@media (min-width: 37.5rem){.ssrcss-n8k4p3-StyledToggle{min-height:2.375rem;}@media (pointer: coarse){.ssrcss-n8k4p3-StyledToggle{min-height:2.75rem;}}}.ssrcss-1m4972l-IconWrapper{display:inline-block;width:1rem;height:1rem;margin-right:0.5rem;}.ssrcss-141d9xq-MenuListContainer{display:none;}html.no-js .ssrcss-141d9xq-MenuListContainer{display:block;}@media (min-width: 37.5rem){.ssrcss-141d9xq-MenuListContainer{margin-left:-0.5rem;margin-right:-0.5rem;padding:0.5rem 0;}}@media (min-width: 37.5rem){.ssrcss-141d9xq-MenuListContainer{background-color:transparent;display:block;padding:0;margin:0;-webkit-flex-basis:100%;-ms-flex-preferred-size:100%;flex-basis:100%;}@media (pointer: coarse){.ssrcss-141d9xq-MenuListContainer{overflow-x:scroll;-webkit-overflow-scrolling:touch;-ms-overflow-style:-ms-autohiding-scrollbar;-ms-overflow-style:none;scrollbar-width:none;}.ssrcss-141d9xq-MenuListContainer::-webkit-scrollbar{display:none;}}}.ssrcss-yhbmpm-StyledMenuList{font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:400;font-feature-settings:'ss01' off;}@media (min-width: 37.5rem){.ssrcss-yhbmpm-StyledMenuList{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-box-flex-wrap:wrap;-webkit-flex-wrap:wrap;-ms-flex-wrap:wrap;flex-wrap:wrap;position:relative;left:-0.5rem;}@media (pointer: coarse){.ssrcss-yhbmpm-StyledMenuList{-webkit-box-flex-wrap:nowrap;-webkit-flex-wrap:nowrap;-ms-flex-wrap:nowrap;flex-wrap:nowrap;}}}.ssrcss-nbbm4f-StyledMenuItem{border-bottom:0.0625rem solid #141414;position:relative;break-inside:avoid;margin:0;padding:0;}@media (min-width: 37.5rem){.ssrcss-nbbm4f-StyledMenuItem{border-bottom:none;}}@media (min-width: 37.5rem){.ssrcss-nbbm4f-StyledMenuItem{-webkit-flex:none;-ms-flex:none;flex:none;}}.ssrcss-1y0t0q-StyledLink{box-sizing:border-box;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;padding:0.25rem 0 0.25rem 0.5rem;color:inherit;-webkit-text-decoration:none;text-decoration:none;min-height:2.375rem;}@media (pointer: coarse){.ssrcss-1y0t0q-StyledLink{min-height:2.75rem;}}.ssrcss-1y0t0q-StyledLink:hover,.ssrcss-1y0t0q-StyledLink:focus{background-color:#E6E8EA;}.ssrcss-1y0t0q-StyledLink:focus-visible{box-shadow:inset 0 0 0 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.ssrcss-kovgeq-ToggleContainer{background-color:#FFFFFF;}@media (min-width: 37.5rem){.ssrcss-kovgeq-ToggleContainer{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-flex-shrink:0;-ms-flex-negative:0;flex-shrink:0;-webkit-align-items:flex-start;-webkit-box-align:flex-start;-ms-flex-align:flex-start;align-items:flex-start;}}.ssrcss-kovgeq-ToggleContainer .ekfn8591:focus-visible{box-shadow:inset 0 0 0 calc(0.125rem + 0.125rem) #FFFFFF;outline:0.125rem solid #000000;outline-offset:-0.125rem;}.ssrcss-kovgeq-ToggleContainer .ekfn8591:hover::after,.ssrcss-kovgeq-ToggleContainer .ekfn8591:active::after{position:absolute;bottom:0;left:0;width:100%;content:'';height:0.25rem;background-color:#FFFFFF;}html.no-js .ssrcss-kovgeq-ToggleContainer .ekfn8591:hover::after,html.no-js .ssrcss-kovgeq-ToggleContainer 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37.5rem){.ssrcss-16l77gi-Wrap{-webkit-box-pack:end;-ms-flex-pack:end;-webkit-justify-content:flex-end;justify-content:flex-end;left:50%;max-width:976px;width:100%;padding-left:10rem;position:absolute;top:4rem;-webkit-transform:translateX(-50%);-moz-transform:translateX(-50%);-ms-transform:translateX(-50%);transform:translateX(-50%);pointer-events:none;}}@media (min-width: 80rem){.ssrcss-16l77gi-Wrap{max-width:1248px;}}.ssrcss-x54r63-Form{width:100%;pointer-events:auto;}.ssrcss-xv2le8-StyledComboboxWrapper{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:flex-start;-webkit-box-align:flex-start;-ms-flex-align:flex-start;align-items:flex-start;-webkit-flex:1;-ms-flex:1;flex:1;}html.no-js .ssrcss-xv2le8-StyledComboboxWrapper{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;}.ssrcss-xifuke-StyledWrapper{background:#F6F6F6;-webkit-flex:1;-ms-flex:1;flex:1;min-height:2.75rem;padding-bottom:0.125rem;}.ssrcss-2j3s5k-SearchBarWrapper{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;}.ssrcss-1gbn3xw-StyledDiv{position:relative;background:#F6F6F6;color:#141414;-webkit-box-flex:1;-webkit-flex-grow:1;-ms-flex-positive:1;flex-grow:1;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:flex-start;-webkit-box-align:flex-start;-ms-flex-align:flex-start;align-items:flex-start;}.ssrcss-dz0l25-StyledInput{font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:400;font-feature-settings:'ss01' off;font-size:1rem;line-height:1.375;background:#F6F6F6;border:none;box-sizing:border-box;padding:0.6875rem 3rem;padding-left:0.75rem;width:100%;}.ssrcss-dz0l25-StyledInput:focus-visible{outline-offset:0;}.ssrcss-1x5spx5-Button{font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:700;font-feature-settings:'ss01' off;font-size:1rem;line-height:1.25;display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-align-items:center;-webkit-box-align:center;-ms-flex-align:center;align-items:center;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;padding:calc(0.5rem - 2px) calc(0.75rem - 2px);border:2px solid transparent;min-height:2.75rem!important;text-align:center;line-height:1.375!important;-webkit-transition:0.2s;transition:0.2s;background:transparent;color:#141414;}@media (min-width: 37.5rem){.ssrcss-1x5spx5-Button{font-size:1.125rem;line-height:1.222222222222222;}}.ssrcss-1x5spx5-Button:focus-visible{outline:none;box-shadow:none;}.ssrcss-1x5spx5-Button:disabled{opacity:0.2;cursor:auto;}.ssrcss-1x5spx5-Button:hover:enabled,.ssrcss-1x5spx5-Button:focus:enabled,.ssrcss-1x5spx5-Button:active:enabled{position:relative;z-index:1;cursor:pointer;background:#0051AD;color:#FFFFFF;box-shadow:0 0 0 0.125rem #0051AD;}.ssrcss-1x5spx5-Button:focus:enabled{box-shadow:0 0 0 0.125rem #FFFFFF;outline:0.125rem solid #000000;outline-offset:0.125rem;box-shadow:0 0 0 0.125rem #0051AD,0 0 0 calc(0.125rem + 0.125rem) #FFFFFF;outline-offset:calc(0.125rem + 0.125rem);}.ssrcss-1a1fy59-IconWrapper{display:inline-block;width:1em;height:1em;min-width:1.25rem;vertical-align:-0.125em;}@media (min-width: 56.25rem){.ssrcss-q03fby-ContainerWithSidebarWrapper{display:grid;grid-gap:1rem;grid-template-columns:minmax(0, 1fr) 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37.5rem){.ssrcss-rriq22-ContentWrapper{display:-webkit-box;display:-webkit-flex;display:-ms-flexbox;display:flex;-webkit-flex-direction:column;-ms-flex-direction:column;flex-direction:column;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;}}.ssrcss-wa7iix-Heading{font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:700;font-feature-settings:'ss01' off;font-size:1.5rem;line-height:1.1666666666666667;margin:0;color:#000000;}@media (min-width: 37.5rem){.ssrcss-wa7iix-Heading{font-size:2rem;line-height:1.125;}}.ssrcss-wa7iix-Heading:focus{outline-style:none;}.ssrcss-wa7iix-Heading:focus-visible{outline-style:auto;}.ssrcss-3x3031-PageWrapper{font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:400;font-feature-settings:'ss01' off;font-size:1rem;line-height:1.375;color:#141414;margin-top:0;}@media (min-width: 56.25rem){.ssrcss-3x3031-PageWrapper{margin-top:0.5rem;}}.ssrcss-elf2q8-ArticleGridWrapper{margin-top:0.5rem;padding-bottom:1.25rem;}@media (min-width: 37.5rem){.ssrcss-elf2q8-ArticleGridWrapper{max-width:975px;}}@media (min-width: 56.25rem){.ssrcss-elf2q8-ArticleGridWrapper{margin-top:0;}.ssrcss-elf2q8-ArticleGridWrapper a[href='#main-content']{display:none;}}.ssrcss-1dpy58q-SectionWrapper{display:flow-root;}.ssrcss-1dpy58q-SectionWrapper[data-stack-active='true']{box-shadow:inset 0 0 0 4px #0051AD;}@media (min-width: 56.25rem){.ssrcss-1dpy58q-SectionWrapper[data-stack-active='true']{box-shadow:inset 0 0 0 4px #0051AD;}}@media (min-width: 56.25rem){.ssrcss-1mz6lc7-Row[data-layout='column']{display:grid;gap:1rem;grid-auto-flow:column;grid-auto-columns:minmax(0, 1fr);}}.ssrcss-1mz6lc7-Row[data-layout='float-image'] >div:nth-child(1){display:none;}@media (min-width: 56.25rem){.ssrcss-1mz6lc7-Row[data-layout='float-image']{display:flow-root;margin-bottom:1rem;}.ssrcss-1mz6lc7-Row[data-layout='float-image'] >div:nth-child(1){display:block;float:right;width:calc(50% - 0.5rem);margin-left:1rem;margin-bottom:0.5rem;}.ssrcss-1mz6lc7-Row[data-layout='float-image'] >div:nth-child(3){display:none;}}.ssrcss-pnveji-TextWrapper{padding-top:0.5rem;padding-bottom:0.5rem;}.ssrcss-pnveji-TextWrapper >*:not([hidden]):not(style):not(.visually-hidden)~*:not([hidden]):not(style):not(.visually-hidden){margin-top:1rem;}.ssrcss-pnveji-TextWrapper h1,.ssrcss-pnveji-TextWrapper h2,.ssrcss-pnveji-TextWrapper h3,.ssrcss-pnveji-TextWrapper h4,.ssrcss-pnveji-TextWrapper h5,.ssrcss-pnveji-TextWrapper h6,.ssrcss-pnveji-TextWrapper p,.ssrcss-pnveji-TextWrapper ul,.ssrcss-pnveji-TextWrapper ol,.ssrcss-pnveji-TextWrapper li,.ssrcss-pnveji-TextWrapper figure,.ssrcss-pnveji-TextWrapper blockquote{overflow-wrap:break-word;max-width:36.25rem;}.ssrcss-pnveji-TextWrapper mjx-container mjx-math{white-space:normal;line-height:0.5625rem;}.ssrcss-pnveji-TextWrapper mjx-assistive-mml{right:0px;bottom:0px;}.ssrcss-pnveji-TextWrapper .MJX-TEX:has(mjx-mtable){display:block;overflow-x:auto;overflow-y:hidden;max-width:36.25rem;}.ssrcss-pnveji-TextWrapper h1,.ssrcss-pnveji-TextWrapper h2,.ssrcss-pnveji-TextWrapper h3,.ssrcss-pnveji-TextWrapper h4,.ssrcss-pnveji-TextWrapper h5,.ssrcss-pnveji-TextWrapper h6{font-family:ReithSans,Helvetica,Arial,freesans,sans-serif;font-weight:700;font-feature-settings:'ss01' off;color:#141414;margin:0;}.ssrcss-pnveji-TextWrapper h1{font-size:1.5rem;line-height:1.1666666666666667;}@media (min-width: 37.5rem){.ssrcss-pnveji-TextWrapper h1{font-size:2rem;line-height:1.125;}}.ssrcss-pnveji-TextWrapper h2{font-size:1.5rem;line-height:1.1666666666666667;padding-top:0.5rem;}@media (min-width: 37.5rem){.ssrcss-pnveji-TextWrapper h2{font-size:1.75rem;line-height:1.1428571428571428;}}[data-layout='single'] .ssrcss-pnveji-TextWrapper h2{clear:both;}.ssrcss-pnveji-TextWrapper h3{font-size:1.25rem;line-height:1.2;}@media (min-width: 37.5rem){.ssrcss-pnveji-TextWrapper h3{font-size:1.5rem;line-height:1.1666666666666667;}}[data-layout='single'] .ssrcss-pnveji-TextWrapper h3{clear:both;}.ssrcss-pnveji-TextWrapper h4{font-size:1rem;line-height:1.25;}@media (min-width: 37.5rem){.ssrcss-pnveji-TextWrapper h4{font-size:1.125rem;line-height:1.222222222222222;}}.ssrcss-pnveji-TextWrapper h5{font-size:0.875rem;line-height:1.2857142857142858;}.ssrcss-pnveji-TextWrapper h6{font-size:0.8125rem;line-height:1.2307692307692308;}.ssrcss-pnveji-TextWrapper em{font-style:italic;}.ssrcss-pnveji-TextWrapper strong{font-weight:bolder;}.ssrcss-pnveji-TextWrapper sub{vertical-align:sub;}.ssrcss-pnveji-TextWrapper sup{vertical-align:super;}.ssrcss-pnveji-TextWrapper sub,.ssrcss-pnveji-TextWrapper sup{line-height:normal;font-size:smaller;}.ssrcss-pnveji-TextWrapper ul,.ssrcss-pnveji-TextWrapper ol{margin-left:0;padding-left:1.5rem;}.ssrcss-pnveji-TextWrapper ul li,.ssrcss-pnveji-TextWrapper ol li{margin-bottom:0.5rem;}.ssrcss-pnveji-TextWrapper ul p,.ssrcss-pnveji-TextWrapper ol p{margin-bottom:1rem;}.ssrcss-pnveji-TextWrapper ul{list-style-type:circle;}.ssrcss-pnveji-TextWrapper>ul{list-style-type:disc;}.ssrcss-pnveji-TextWrapper ol{list-style-type:decimal;}.ssrcss-pnveji-TextWrapper .indent{display:inline-block;padding-left:2rem;}.ssrcss-pnveji-TextWrapper span.foreigntext{font-style:italic;}.ssrcss-pnveji-TextWrapper mark{color:#0051AD;background:transparent;font-weight:bolder;}.ssrcss-pnveji-TextWrapper mark em{-webkit-text-decoration:underline;text-decoration:underline;}.ssrcss-pnveji-TextWrapper pre{max-width:36.25rem;white-space:pre-wrap;}.ssrcss-pnveji-TextWrapper pre code{display:block;line-height:1.375rem;overflow-x:auto;}.ssrcss-pnveji-TextWrapper p code{word-break:break-all;}.ssrcss-pnveji-TextWrapper q{quotes:'“' '”';}.ssrcss-pnveji-TextWrapper 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mode="compact" class="ssrcss-rriq22-ContentWrapper e1t29nfy4"><h1 id="main-heading" type="normal" tabindex="-1" class="ssrcss-wa7iix-Heading e10rt3ze0">Which foods cause bloating (and can any ease it)?</h1></div></div></div><div mode="compact" class="ssrcss-3x3031-PageWrapper e107fkov6"><div data-testid="grid-wrapper" width="wide" mode="compact" class="ssrcss-elf2q8-ArticleGridWrapper e107fkov1"><section id="gridBlock-0" data-stack-active="false" class="ssrcss-1dpy58q-SectionWrapper enh46943"><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><p><strong>One in five adults experience bloating at some point each week. Could diet be the key to beating it?</strong></p><p><strong>By Laura Tilt</strong></p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="image-block" class="ssrcss-1tohiex-ComponentWrapper eumsyy51"><figure class="ssrcss-1vfya96-StyledFigure e34k3c22"><div class="ssrcss-ab5fd8-StyledFigureContainer e34k3c21"><img alt="A person's holding their stomach while holding bread in their hand" sizes="(min-width: 1008px) 1280px,(min-width: 600px) 624px,(min-width: 320px) 320px" src="https://ichef.bbci.co.uk/images/ic/480xn/p0kz0qh8.jpg" srcSet="https://ichef.bbci.co.uk/images/ic/240xn/p0kz0qh8.jpg 240w, https://ichef.bbci.co.uk/images/ic/320xn/p0kz0qh8.jpg 320w, https://ichef.bbci.co.uk/images/ic/480xn/p0kz0qh8.jpg 480w, https://ichef.bbci.co.uk/images/ic/624xn/p0kz0qh8.jpg 624w, https://ichef.bbci.co.uk/images/ic/800xn/p0kz0qh8.jpg 800w, https://ichef.bbci.co.uk/images/ic/976xn/p0kz0qh8.jpg 976w" title="" class="ssrcss-12x2rbi-Image edrdn950"/></div></figure></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><p>Bloating – a sensation that your stomach is uncomfortably full, tight, or filled with gas – is a common experience. According to a recent study, <a href="https://pubmed.ncbi.nlm.nih.gov/37315866/" class="ssrcss-jx182a-InlineLink e1kn3p7n0">almost 20%</a> of us experience bloating at least once a week.</p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><h2>What causes bloating?</h2><p>Bloating isn’t a specific symptom with a single cause. It can, though, be a result of a build-up of gas and food in your stomach.</p><p>As you eat and drink throughout the day, your stomach expands to accommodate food and liquids, so your tummy won’t look the same by the evening as it does in the morning.</p><p>Some foods (which we’ll come back to) naturally produce gas when they’re broken down. This can contribute to feeling bloated, but is a normal part of healthy digestion. This type of bloating is temporary and usually subsides as food is digested and gas is passed.</p><p>However, bloating can also be a symptom of an underlying condition, such as coeliac disease, irritable bowel syndrome (IBS), or food intolerances like lactose intolerance.</p><p>This is why it’s important to speak with your GP if you experience bloating that does not go away, causes severe discomfort or is combined with symptoms like weight loss, tummy pain, or changes in your poo. Your GP will ask some questions about your symptoms and run some blood tests to check for potential causes.</p><p>Even without an underlying gut condition, it’s normal to experience bloating occasionally. <a href="https://pubmed.ncbi.nlm.nih.gov/37315866/" class="ssrcss-jx182a-InlineLink e1kn3p7n0">Research</a> suggests the factors that increase the chances of frequent bloating include:</p><ul><li><p><strong>Being female:</strong> Women are twice as likely as men to report bloating, possibly due to the influence of female sex hormones on gut motility and sensitivity.</p></li><li><p><strong>Age:</strong> Younger adults tend to experience bloating more often than older adults.</p></li><li><p><strong>Having a functional bowel condition:</strong> Conditions like irritable bowel syndrome (IBS) and functional abdominal pain are linked with more frequent bloating.</p></li><li><p><strong>Constipation:</strong> When stool builds up in the gut, it can lead to increased gas and bloating.</p></li></ul><p>If you are experiencing bloating, making changes to your diet may help. Some foods are more likely to lead to bloating, whereas others could potentially ease it.</p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><h2>Foods that can lead to bloating</h2><h3>Onion and garlic</h3><p>Onion and garlic are high in fructans, a type of <a href="https://www.bbc.co.uk/food/articles/what_is_a_fodmap_diet" class="ssrcss-jx182a-InlineLink e1kn3p7n0">FODMAP</a> (a group of short-chain carbohydrates) that isn’t well absorbed in the gut. When these carbohydrates reach the large intestine, they’re fermented by gut bacteria, producing gas that can trigger bloating in people with IBS.</p><p>If you think (or know) onion and garlic are a trigger for you, try using chives or the green part of spring onions instead of onion. Swap fresh or dried garlic for garlic-infused oil, as the FODMAPs don’t leach into the oil.</p><p>(A low FODMAP diet – where high FODMAP foods are swapped for low FODMAP alternatives – can improve gas bloating and pain for those with IBS. If you think this might help, speak to your doctor for guidance and a referral to a dietitian.)</p><h3>Bread and other wheat foods</h3><p>Wheat is another high-fructan food that can trigger bloating in people with IBS, especially when consumed in large amounts across multiple meals (for instance, toast for breakfast, sandwiches for lunch and pasta for dinner).</p><p>If you have IBS, try limiting wheat to one meal per day and opting for rice, potatoes, <a href="https://www.bbc.co.uk/food/quinoa" class="ssrcss-jx182a-InlineLink e1kn3p7n0">quinoa</a> or <a href="https://www.bbc.co.uk/food/oats" class="ssrcss-jx182a-InlineLink e1kn3p7n0">oats</a> at other meals if you suspect it’s a bloating trigger.</p><p>In my experience, <a href="https://www.bbc.co.uk/food/recipes/how_to_make_sourdough_08213" class="ssrcss-jx182a-InlineLink e1kn3p7n0">sourdough bread</a> often results in fewer gut discomforts than yeast-risen bread and there’s <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC6110937/" class="ssrcss-jx182a-InlineLink e1kn3p7n0">evidence</a> that fructan FODMAPs are reduced by lactic acid bacteria during the sourdough process.</p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="promo-block" class="ssrcss-1nq6mya-PromoComponentWrapper ew77c5b0"><div data-testid="promo" class="ssrcss-8745b4-Promo e1vyq2e80"><div class="ssrcss-qfiizb-PromoPortrait et3mn3r0"><div class="ssrcss-1v1new6-PromoContent exn3ah913"><div spacing="2" class="ssrcss-1f3bvyz-Stack e1y4nx260"><a href="https://www.bbc.co.uk/food/recipes/sourdough_starter_22976 " class="ssrcss-1yagzb7-PromoLink exn3ah95"><span role="text"><p class="ssrcss-1b1mki6-PromoHeadline exn3ah910"><span aria-hidden="false">Sourdough starter</span></p></span></a><p class="ssrcss-1q0x1qg-Paragraph e1jhz7w10">If switching your bread to sourdough helps with your bloating, try making your own</p></div></div><div class="ssrcss-z60stg-PromoImageContainer en81kx34"><div class="ssrcss-17h6w1t-PromoImageContainerInner en81kx32"><div class="ssrcss-fec6qv-ImageWrapper en81kx33"><img alt="Sourdough starter" sizes="(min-width: 1008px) 1280px, (min-width: 600px) 624px, (min-width: 320px) 320px" src="https://ichef.bbci.co.uk/images/ic/480xn/p0kz0rl4.jpg" srcSet="https://ichef.bbci.co.uk/images/ic/240xn/p0kz0rl4.jpg 240w, https://ichef.bbci.co.uk/images/ic/320xn/p0kz0rl4.jpg 320w, https://ichef.bbci.co.uk/images/ic/480xn/p0kz0rl4.jpg 480w, https://ichef.bbci.co.uk/images/ic/624xn/p0kz0rl4.jpg 624w, https://ichef.bbci.co.uk/images/ic/800xn/p0kz0rl4.jpg 800w, https://ichef.bbci.co.uk/images/ic/976xn/p0kz0rl4.jpg 976w" class="ssrcss-12x2rbi-Image edrdn950"/></div></div></div></div></div></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><p>If you bloat when eating wheat, it’s also important to rule out the possibility of coeliac disease. This is a condition where the body’s immune system attacks the small intestine in response to eating gluten (a protein in wheat, rye and barley) which can lead to <a href="https://www.nhs.uk/conditions/coeliac-disease/" class="ssrcss-jx182a-InlineLink e1kn3p7n0">bloating and gas</a>. Your GP can run a blood test for coeliac disease, but you must continue eating gluten for six weeks before the test to ensure accurate results, so don’t cut out wheat before this is done.</p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><h3>Pulses (beans, peas and lentils)</h3><p>Pulses are often blamed for bloating because they contain <a href="https://www.cerealsgrains.org/publications/cc/2006/July/Pages/83_4_428.aspx" class="ssrcss-jx182a-InlineLink e1kn3p7n0">raffinose</a>, another fermentable carbohydrate that gut bacteria readily breaks down, producing gas. But despite their reputation for being gassy, there’s plenty of reasons to keep pulses in your diet – they’re rich in many nutrients including protein, fibre, iron and zinc, plus their indigestible fibres nourish beneficial gut bacteria.</p><p>There’s also <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3228670/" class="ssrcss-jx182a-InlineLink e1kn3p7n0">some evidence</a> that eating beans regularly may help your body adapt, reducing gassiness over time.</p><p>Go with smaller portions (try two tablespoons per meal) as they’re usually better tolerated that way. Buying canned beans and lentils and rinsing them well before eating can help too, as the raffinose leaches into the canning water. If you’re cooking dried pulses, soak and rinse well before cooking.</p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="promo-block" class="ssrcss-1nq6mya-PromoComponentWrapper ew77c5b0"><div data-testid="promo" class="ssrcss-8745b4-Promo e1vyq2e80"><div class="ssrcss-qfiizb-PromoPortrait et3mn3r0"><div class="ssrcss-1v1new6-PromoContent exn3ah913"><div spacing="2" class="ssrcss-1f3bvyz-Stack e1y4nx260"><a href="https://www.bbc.co.uk/food/recipes/fried_lentils_mango_89427" class="ssrcss-1yagzb7-PromoLink exn3ah95"><span role="text"><p class="ssrcss-1b1mki6-PromoHeadline exn3ah910"><span aria-hidden="false">Fried lentils, mango chutney and eggs</span></p></span></a><p class="ssrcss-1q0x1qg-Paragraph e1jhz7w10">Tinned lentils may create less gas than dried, as the raffinose leaches into the liquid they’re stored in</p></div></div><div class="ssrcss-z60stg-PromoImageContainer en81kx34"><div class="ssrcss-17h6w1t-PromoImageContainerInner en81kx32"><div class="ssrcss-fec6qv-ImageWrapper en81kx33"><img alt="Fried lentils, mango chutney and eggs" sizes="(min-width: 1008px) 1280px, (min-width: 600px) 624px, (min-width: 320px) 320px" src="https://ichef.bbci.co.uk/images/ic/480xn/p0kz0rwf.jpg" srcSet="https://ichef.bbci.co.uk/images/ic/240xn/p0kz0rwf.jpg 240w, https://ichef.bbci.co.uk/images/ic/320xn/p0kz0rwf.jpg 320w, https://ichef.bbci.co.uk/images/ic/480xn/p0kz0rwf.jpg 480w, https://ichef.bbci.co.uk/images/ic/624xn/p0kz0rwf.jpg 624w, https://ichef.bbci.co.uk/images/ic/800xn/p0kz0rwf.jpg 800w, https://ichef.bbci.co.uk/images/ic/976xn/p0kz0rwf.jpg 976w" class="ssrcss-12x2rbi-Image edrdn950"/></div></div></div></div></div></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><h3>Milk, yoghurt and ice cream</h3><p>Milk, yoghurt and ice cream are high in milk sugar lactose. Lactose needs an enzyme called lactase to be properly digested, which is made in the small intestine. If your body doesn’t produce enough lactase (which can happen for lots of reasons), undigested lactose reaches the large intestine, where it can cause wind, bloating, pain and loose stools. This is known as <a href="https://www.nhs.uk/conditions/lactose-intolerance/" class="ssrcss-jx182a-InlineLink e1kn3p7n0">lactose intolerance</a> and affects around <a href="https://worldpopulationreview.com/country-rankings/lactose-intolerance-by-country" class="ssrcss-jx182a-InlineLink e1kn3p7n0">8% of the UK population</a>.</p><p>If you’re affected, there are alternative options. Try lactose-free milk and yoghurt and opt for hard cheese, which is low in lactose. A trial period of two to four weeks of using low lactose foods can help determine if lactose is a problem for you.</p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="promo-block" class="ssrcss-1nq6mya-PromoComponentWrapper ew77c5b0"><div data-testid="promo" class="ssrcss-8745b4-Promo e1vyq2e80"><div class="ssrcss-qfiizb-PromoPortrait et3mn3r0"><div class="ssrcss-1v1new6-PromoContent exn3ah913"><div spacing="2" class="ssrcss-1f3bvyz-Stack e1y4nx260"><a href="https://www.bbc.co.uk/food/recipes/low-fodmap_banana_and_22804 " class="ssrcss-1yagzb7-PromoLink exn3ah95"><span role="text"><p class="ssrcss-1b1mki6-PromoHeadline exn3ah910"><span aria-hidden="false">Low FODMAP banana and oat pancakes</span></p></span></a><p class="ssrcss-1q0x1qg-Paragraph e1jhz7w10">You could use soya yoghurt here to cut out the lactose</p></div></div><div class="ssrcss-z60stg-PromoImageContainer en81kx34"><div class="ssrcss-17h6w1t-PromoImageContainerInner en81kx32"><div class="ssrcss-fec6qv-ImageWrapper en81kx33"><img alt="Low FODMAP banana and oat pancakes" sizes="(min-width: 1008px) 1280px, (min-width: 600px) 624px, (min-width: 320px) 320px" src="https://ichef.bbci.co.uk/images/ic/480xn/p0kz0ryc.jpg" srcSet="https://ichef.bbci.co.uk/images/ic/240xn/p0kz0ryc.jpg 240w, https://ichef.bbci.co.uk/images/ic/320xn/p0kz0ryc.jpg 320w, https://ichef.bbci.co.uk/images/ic/480xn/p0kz0ryc.jpg 480w, https://ichef.bbci.co.uk/images/ic/624xn/p0kz0ryc.jpg 624w, https://ichef.bbci.co.uk/images/ic/800xn/p0kz0ryc.jpg 800w, https://ichef.bbci.co.uk/images/ic/976xn/p0kz0ryc.jpg 976w" class="ssrcss-12x2rbi-Image edrdn950"/></div></div></div></div></div></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><h3>Chewing gum and fizzy drinks</h3><p>One of the ways that gas can enter the gut is through swallowing air. Chewing gum and drinking fizzy drinks can lead to swallowing more air, causing fullness, bloating and burping. Swap fizzy drinks for still alternatives and try avoiding gum to see if symptoms improve.</p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><h2>Foods that may ease bloating</h2><h3>Kefir</h3><p>Kefir is a fermented milk drink similar to yoghurt but richer in live, beneficial microbes. Various studies have found that kefir may have a positive impact on the gut microbiome and can <a href="https://pubmed.ncbi.nlm.nih.gov/12728216/" class="ssrcss-jx182a-InlineLink e1kn3p7n0">reduce gas in people with lactose intolerance</a> compared to milk.</p><p>If you’re new to kefir, start with a small amount (50-100ml, perhaps) and if you tolerate it well, gradually increase to a full cup. You can try adding it to cereal, yoghurt, or smoothies.</p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="promo-block" class="ssrcss-1nq6mya-PromoComponentWrapper ew77c5b0"><div data-testid="promo" class="ssrcss-8745b4-Promo e1vyq2e80"><div class="ssrcss-qfiizb-PromoPortrait et3mn3r0"><div class="ssrcss-1v1new6-PromoContent exn3ah913"><div spacing="2" class="ssrcss-1f3bvyz-Stack e1y4nx260"><a href="https://www.bbc.co.uk/food/recipes/yoghurt_bark_61849" class="ssrcss-1yagzb7-PromoLink exn3ah95"><span role="text"><p class="ssrcss-1b1mki6-PromoHeadline exn3ah910"><span aria-hidden="false">Yoghurt bark</span></p></span></a><p class="ssrcss-1q0x1qg-Paragraph e1jhz7w10">You can use thick kefir in this yoghurt bark</p></div></div><div class="ssrcss-z60stg-PromoImageContainer en81kx34"><div class="ssrcss-17h6w1t-PromoImageContainerInner en81kx32"><div class="ssrcss-fec6qv-ImageWrapper en81kx33"><img alt="Yoghurt bark" sizes="(min-width: 1008px) 1280px, (min-width: 600px) 624px, (min-width: 320px) 320px" src="https://ichef.bbci.co.uk/images/ic/480xn/p0kz0s8y.jpg" srcSet="https://ichef.bbci.co.uk/images/ic/240xn/p0kz0s8y.jpg 240w, https://ichef.bbci.co.uk/images/ic/320xn/p0kz0s8y.jpg 320w, https://ichef.bbci.co.uk/images/ic/480xn/p0kz0s8y.jpg 480w, https://ichef.bbci.co.uk/images/ic/624xn/p0kz0s8y.jpg 624w, https://ichef.bbci.co.uk/images/ic/800xn/p0kz0s8y.jpg 800w, https://ichef.bbci.co.uk/images/ic/976xn/p0kz0s8y.jpg 976w" class="ssrcss-12x2rbi-Image edrdn950"/></div></div></div></div></div></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><h3>Kiwi</h3><p>If you’re feeling bloated due to constipation, kiwi fruit might help. It’s rich in a type of fibre which can hold lots of water, so softens stools making them easier to pass. They also contain the enzyme actinidin which <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9560827/#sec29" class="ssrcss-jx182a-InlineLink e1kn3p7n0">may help with gut motility</a>. Some studies have found that eating two kiwis a day can <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC9572406/" class="ssrcss-jx182a-InlineLink e1kn3p7n0">help relieve constipation</a>.</p><h3>Linseeds (Flaxseeds)</h3><p>Linseeds (also known as flaxseeds) are small seeds from the flax plant, which can be consumed whole or ground. They’re rich in fibre which isn’t particularly gas forming, making them a good choice if you want to increase your fibre intake without bloating.</p><p><a href="https://www.researchgate.net/publication/303870447_British_Dietetic_Association_systematic_review_and_evidence-based_practice_guidelines_for_the_dietary_management_of_irritable_bowel_syndrome_in_adults_2016_update?enrichId=rgreq-3256fe5bc1bf27ca80d2675d7b5c8338-XXX&enrichSource=Y292ZXJQYWdlOzMwMzg3MDQ0NztBUzo1NDQzNjU3MDk4ODU0NDBAMTUwNjc5ODMwNzEyNw%3D%3D&el=1_x_3" class="ssrcss-jx182a-InlineLink e1kn3p7n0">Some evidence</a> suggests that working up to two tablespoons of linseeds a day may help relieve bloating and constipation in people with IBS.</p><p>Start with half a tablespoon and gradually increase the portion size over a few weeks. Linseeds work well in <a href="https://www.bbc.co.uk/food/overnight_oats" class="ssrcss-jx182a-InlineLink e1kn3p7n0">overnight oats</a> or used to top yoghurt. Make sure you drink plenty of fluid when increasing fibre intake, as water helps fibre to soften stools.</p></div></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><figure data-component="video-block" class="ssrcss-quwkth-ComponentWrapper e15ii8li2"><div data-chromatic="ignore" class="ssrcss-dtyrnv-MediaPlayerWrapper e1h75hkw4"><div data-testid="media-player-container-landscape" class="ssrcss-aaorng-MediaContainer e1h75hkw3"><div class="ssrcss-199fzb3-MediaInner e1h75hkw2"><div data-testid="bbc-logo-wrapper" class="ssrcss-1twt4cc-LogoIconWrapper e1h75hkw0"><svg xmlns="http://www.w3.org/2000/svg" viewBox="0 0 112 32" class="ssrcss-xi5oyi-StyledIcon e161cein1" focusable="false" aria-hidden="true"><path d="M111.99999,4.44444577e-05 L111.99999,32.0000444 L79.9999905,32.0000444 L79.9999905,4.44444577e-05 L111.99999,4.44444577e-05 Z M72.0000119,-3.55271368e-15 L72.0000119,32 L40.0000119,32 L40.0000119,-3.55271368e-15 L72.0000119,-3.55271368e-15 Z 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C17.3541163,9.92028073 18.3252277,10.6338365 18.3252277,12.0600591 C18.3252277,12.7988371 18.0762276,13.373504 17.5786719,13.7846152 C17.0807829,14.1960598 16.3587826,14.4013932 15.4125601,14.4013932 L15.4125601,14.4013932 L12.6468927,14.4013932 L12.6468927,9.92028073 Z"></path></svg></div></div></div><noscript><div class="ssrcss-1mm7qis-ErrorMessage eitf6462"><div class="ssrcss-1b7cqa9-StyledInnerContainer eitf6461"><p class="ssrcss-1q0x1qg-Paragraph e1jhz7w10">This video can not be played</p><h2 type="normal" class="ssrcss-ad2rmd-Heading e10rt3ze0">To play this video you need to enable JavaScript in your browser.</h2></div></div></noscript></div><figcaption><p data-testid="caption" class="ssrcss-20y3qs-Caption e15ii8li1">Flaxseed makes a great addition to smoothies </p></figcaption></figure></div></div><div data-layout="single" class="ssrcss-1mz6lc7-Row enh46940"><div><div data-component="text-block" class="text-block ssrcss-pnveji-TextWrapper e1ekt5r40"><h2>What about peppermint tea?</h2><p>Peppermint has traditionally been used as a digestive aid, as it can relax smooth muscle (like that found in the gut) and relieve cramping. Peppermint oil (typically consumed in capsule form) has <a href="https://pubmed.ncbi.nlm.nih.gov/36994979/" class="ssrcss-jx182a-InlineLink e1kn3p7n0">been shown</a> to help ease symptoms of bloating and pain in people with IBS.</p><p>Although peppermint tea is often recommended to ease bloating, there haven’t been any human trials looking at whether it’s effective. Based on my clinical experience, some people find it soothing when they feel bloated.</p><p><em>Disclaimer: This article is not a substitute for proper medical diagnosis or dietary advice given by your doctor and dietitian. Please contact your GP for tailored support and advice.</em></p><p><em>Originally published March 2025</em></p><p><em>Want more? 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Could diet be the key to beating it?\",\"language\":\"en-GB\",\"attributionLink\":null,\"tags\":[],\"years\":[],\"home\":\"\",\"image\":{\"src\":\"https://ichef.bbci.co.uk/images/ic/$recipe/p0kz0qh8.jpg\",\"alt\":\"\"},\"modifiedDateTime\":\"2025-03-19T12:53:54.889635Z\",\"creationDateTime\":\"2025-03-19T12:53:54.889635Z\",\"publishedDateTime\":\"2025-03-19T12:53:54.889635Z\",\"locators\":{\"canonicalUrl\":\"\"},\"contentId\":\"4f14447a-7374-41c5-8152-b4723dd12549\",\"attributions\":[]},\"menuMetadata\":[],\"headline\":\"Which foods cause bloating (and can any ease it)?\",\"grid\":{\"isStacked\":false,\"data\":[[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003cp>\\u003cstrong>One in five adults experience bloating at some point each week. Could diet be the key to beating it?\\u003c/strong>\\u003c/p>\\u003cp>\\u003cstrong>By Laura Tilt\\u003c/strong>\\u003c/p>\",\"groupPosition\":0}},{\"data\":null},{\"data\":null}],[{\"type\":\"image-block\",\"data\":{\"alt\":\"A person's holding their stomach while holding bread in their hand\",\"caption\":\"\",\"copyright\":\"\",\"mediaType\":\"image\",\"src\":\"https://ichef.bbci.co.uk/images/ic/$recipe/p0kz0qh8.jpg\",\"title\":\"\"}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003cp>Bloating – a sensation that your stomach is uncomfortably full, tight, or filled with gas – is a common experience. According to a recent study, \\u003ca href=\\\"https://pubmed.ncbi.nlm.nih.gov/37315866/\\\">almost 20%\\u003c/a> of us experience bloating at least once a week.\\u003c/p>\",\"groupPosition\":1}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003ch2>What causes bloating?\\u003c/h2>\\u003cp>Bloating isn’t a specific symptom with a single cause. It can, though, be a result of a build-up of gas and food in your stomach.\\u003c/p>\\u003cp>As you eat and drink throughout the day, your stomach expands to accommodate food and liquids, so your tummy won’t look the same by the evening as it does in the morning.\\u003c/p>\\u003cp>Some foods (which we’ll come back to) naturally produce gas when they’re broken down. This can contribute to feeling bloated, but is a normal part of healthy digestion. This type of bloating is temporary and usually subsides as food is digested and gas is passed.\\u003c/p>\\u003cp>However, bloating can also be a symptom of an underlying condition, such as coeliac disease, irritable bowel syndrome (IBS), or food intolerances like lactose intolerance.\\u003c/p>\\u003cp>This is why it’s important to speak with your GP if you experience bloating that does not go away, causes severe discomfort or is combined with symptoms like weight loss, tummy pain, or changes in your poo. Your GP will ask some questions about your symptoms and run some blood tests to check for potential causes.\\u003c/p>\\u003cp>Even without an underlying gut condition, it’s normal to experience bloating occasionally. \\u003ca href=\\\"https://pubmed.ncbi.nlm.nih.gov/37315866/\\\">Research\\u003c/a> suggests the factors that increase the chances of frequent bloating include:\\u003c/p>\\u003cul>\\u003cli>\\u003cp>\\u003cstrong>Being female:\\u003c/strong> Women are twice as likely as men to report bloating, possibly due to the influence of female sex hormones on gut motility and sensitivity.\\u003c/p>\\u003c/li>\\u003cli>\\u003cp>\\u003cstrong>Age:\\u003c/strong> Younger adults tend to experience bloating more often than older adults.\\u003c/p>\\u003c/li>\\u003cli>\\u003cp>\\u003cstrong>Having a functional bowel condition:\\u003c/strong> Conditions like irritable bowel syndrome (IBS) and functional abdominal pain are linked with more frequent bloating.\\u003c/p>\\u003c/li>\\u003cli>\\u003cp>\\u003cstrong>Constipation:\\u003c/strong> When stool builds up in the gut, it can lead to increased gas and bloating.\\u003c/p>\\u003c/li>\\u003c/ul>\\u003cp>If you are experiencing bloating, making changes to your diet may help. Some foods are more likely to lead to bloating, whereas others could potentially ease it.\\u003c/p>\",\"groupPosition\":2}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003ch2>Foods that can lead to bloating\\u003c/h2>\\u003ch3>Onion and garlic\\u003c/h3>\\u003cp>Onion and garlic are high in fructans, a type of \\u003ca href=\\\"https://www.bbc.co.uk/food/articles/what_is_a_fodmap_diet\\\">FODMAP\\u003c/a> (a group of short-chain carbohydrates) that isn’t well absorbed in the gut. When these carbohydrates reach the large intestine, they’re fermented by gut bacteria, producing gas that can trigger bloating in people with IBS.\\u003c/p>\\u003cp>If you think (or know) onion and garlic are a trigger for you, try using chives or the green part of spring onions instead of onion. Swap fresh or dried garlic for garlic-infused oil, as the FODMAPs don’t leach into the oil.\\u003c/p>\\u003cp>(A low FODMAP diet – where high FODMAP foods are swapped for low FODMAP alternatives – can improve gas bloating and pain for those with IBS. If you think this might help, speak to your doctor for guidance and a referral to a dietitian.)\\u003c/p>\\u003ch3>Bread and other wheat foods\\u003c/h3>\\u003cp>Wheat is another high-fructan food that can trigger bloating in people with IBS, especially when consumed in large amounts across multiple meals (for instance, toast for breakfast, sandwiches for lunch and pasta for dinner).\\u003c/p>\\u003cp>If you have IBS, try limiting wheat to one meal per day and opting for rice, potatoes, \\u003ca href=\\\"https://www.bbc.co.uk/food/quinoa\\\">quinoa\\u003c/a> or \\u003ca href=\\\"https://www.bbc.co.uk/food/oats\\\">oats\\u003c/a> at other meals if you suspect it’s a bloating trigger.\\u003c/p>\\u003cp>In my experience, \\u003ca href=\\\"https://www.bbc.co.uk/food/recipes/how_to_make_sourdough_08213\\\">sourdough bread\\u003c/a> often results in fewer gut discomforts than yeast-risen bread and there’s \\u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC6110937/\\\">evidence\\u003c/a> that fructan FODMAPs are reduced by lactic acid bacteria during the sourdough process.\\u003c/p>\",\"groupPosition\":3}},{\"data\":null},{\"data\":null}],[{\"type\":\"promo-block\",\"data\":{\"title\":\"Sourdough starter\",\"description\":\"If switching your bread to sourdough helps with your bloating, try making your own\",\"url\":\"https://www.bbc.co.uk/food/recipes/sourdough_starter_22976 \",\"icon\":\"[none]\",\"image\":{\"src\":\"https://ichef.bbci.co.uk/images/ic/$recipe/p0kz0rl4.jpg\",\"alt\":\"Sourdough starter\"},\"groupPosition\":0}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003cp>If you bloat when eating wheat, it’s also important to rule out the possibility of coeliac disease. This is a condition where the body’s immune system attacks the small intestine in response to eating gluten (a protein in wheat, rye and barley) which can lead to \\u003ca href=\\\"https://www.nhs.uk/conditions/coeliac-disease/\\\">bloating and gas\\u003c/a>. Your GP can run a blood test for coeliac disease, but you must continue eating gluten for six weeks before the test to ensure accurate results, so don’t cut out wheat before this is done.\\u003c/p>\",\"groupPosition\":4}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003ch3>Pulses (beans, peas and lentils)\\u003c/h3>\\u003cp>Pulses are often blamed for bloating because they contain \\u003ca href=\\\"https://www.cerealsgrains.org/publications/cc/2006/July/Pages/83_4_428.aspx\\\">raffinose\\u003c/a>, another fermentable carbohydrate that gut bacteria readily breaks down, producing gas. But despite their reputation for being gassy, there’s plenty of reasons to keep pulses in your diet – they’re rich in many nutrients including protein, fibre, iron and zinc, plus their indigestible fibres nourish beneficial gut bacteria.\\u003c/p>\\u003cp>There’s also \\u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC3228670/\\\">some evidence\\u003c/a> that eating beans regularly may help your body adapt, reducing gassiness over time.\\u003c/p>\\u003cp>Go with smaller portions (try two tablespoons per meal) as they’re usually better tolerated that way. Buying canned beans and lentils and rinsing them well before eating can help too, as the raffinose leaches into the canning water. If you’re cooking dried pulses, soak and rinse well before cooking.\\u003c/p>\",\"groupPosition\":5}},{\"data\":null},{\"data\":null}],[{\"type\":\"promo-block\",\"data\":{\"title\":\"Fried lentils, mango chutney and eggs\",\"description\":\"Tinned lentils may create less gas than dried, as the raffinose leaches into the liquid they’re stored in\",\"url\":\"https://www.bbc.co.uk/food/recipes/fried_lentils_mango_89427\",\"icon\":\"[none]\",\"image\":{\"src\":\"https://ichef.bbci.co.uk/images/ic/$recipe/p0kz0rwf.jpg\",\"alt\":\"Fried lentils, mango chutney and eggs\"},\"groupPosition\":1}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003ch3>Milk, yoghurt and ice cream\\u003c/h3>\\u003cp>Milk, yoghurt and ice cream are high in milk sugar lactose. Lactose needs an enzyme called lactase to be properly digested, which is made in the small intestine. If your body doesn’t produce enough lactase (which can happen for lots of reasons), undigested lactose reaches the large intestine, where it can cause wind, bloating, pain and loose stools. This is known as \\u003ca href=\\\"https://www.nhs.uk/conditions/lactose-intolerance/\\\">lactose intolerance\\u003c/a> and affects around \\u003ca href=\\\"https://worldpopulationreview.com/country-rankings/lactose-intolerance-by-country\\\">8% of the UK population\\u003c/a>.\\u003c/p>\\u003cp>If you’re affected, there are alternative options. Try lactose-free milk and yoghurt and opt for hard cheese, which is low in lactose. A trial period of two to four weeks of using low lactose foods can help determine if lactose is a problem for you.\\u003c/p>\",\"groupPosition\":6}},{\"data\":null},{\"data\":null}],[{\"type\":\"promo-block\",\"data\":{\"title\":\"Low FODMAP banana and oat pancakes\",\"description\":\"You could use soya yoghurt here to cut out the lactose\",\"url\":\"https://www.bbc.co.uk/food/recipes/low-fodmap_banana_and_22804 \",\"icon\":\"[none]\",\"image\":{\"src\":\"https://ichef.bbci.co.uk/images/ic/$recipe/p0kz0ryc.jpg\",\"alt\":\"Low FODMAP banana and oat pancakes\"},\"groupPosition\":2}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003ch3>Chewing gum and fizzy drinks\\u003c/h3>\\u003cp>One of the ways that gas can enter the gut is through swallowing air. Chewing gum and drinking fizzy drinks can lead to swallowing more air, causing fullness, bloating and burping. Swap fizzy drinks for still alternatives and try avoiding gum to see if symptoms improve.\\u003c/p>\",\"groupPosition\":7}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003ch2>Foods that may ease bloating\\u003c/h2>\\u003ch3>Kefir\\u003c/h3>\\u003cp>Kefir is a fermented milk drink similar to yoghurt but richer in live, beneficial microbes. Various studies have found that kefir may have a positive impact on the gut microbiome and can \\u003ca href=\\\"https://pubmed.ncbi.nlm.nih.gov/12728216/\\\">reduce gas in people with lactose intolerance\\u003c/a> compared to milk.\\u003c/p>\\u003cp>If you’re new to kefir, start with a small amount (50-100ml, perhaps) and if you tolerate it well, gradually increase to a full cup. You can try adding it to cereal, yoghurt, or smoothies.\\u003c/p>\",\"groupPosition\":8}},{\"data\":null},{\"data\":null}],[{\"type\":\"promo-block\",\"data\":{\"title\":\"Yoghurt bark\",\"description\":\"You can use thick kefir in this yoghurt bark\",\"url\":\"https://www.bbc.co.uk/food/recipes/yoghurt_bark_61849\",\"icon\":\"[none]\",\"image\":{\"src\":\"https://ichef.bbci.co.uk/images/ic/$recipe/p0kz0s8y.jpg\",\"alt\":\"Yoghurt bark\"},\"groupPosition\":3}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003ch3>Kiwi\\u003c/h3>\\u003cp>If you’re feeling bloated due to constipation, kiwi fruit might help. It’s rich in a type of fibre which can hold lots of water, so softens stools making them easier to pass. They also contain the enzyme actinidin which \\u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC9560827/#sec29\\\">may help with gut motility\\u003c/a>. Some studies have found that eating two kiwis a day can \\u003ca href=\\\"https://pmc.ncbi.nlm.nih.gov/articles/PMC9572406/\\\">help relieve constipation\\u003c/a>.\\u003c/p>\\u003ch3>Linseeds (Flaxseeds)\\u003c/h3>\\u003cp>Linseeds (also known as flaxseeds) are small seeds from the flax plant, which can be consumed whole or ground. They’re rich in fibre which isn’t particularly gas forming, making them a good choice if you want to increase your fibre intake without bloating.\\u003c/p>\\u003cp>\\u003ca href=\\\"https://www.researchgate.net/publication/303870447_British_Dietetic_Association_systematic_review_and_evidence-based_practice_guidelines_for_the_dietary_management_of_irritable_bowel_syndrome_in_adults_2016_update?enrichId=rgreq-3256fe5bc1bf27ca80d2675d7b5c8338-XXX&enrichSource=Y292ZXJQYWdlOzMwMzg3MDQ0NztBUzo1NDQzNjU3MDk4ODU0NDBAMTUwNjc5ODMwNzEyNw%3D%3D&el=1_x_3\\\">Some evidence\\u003c/a> suggests that working up to two tablespoons of linseeds a day may help relieve bloating and constipation in people with IBS.\\u003c/p>\\u003cp>Start with half a tablespoon and gradually increase the portion size over a few weeks. Linseeds work well in \\u003ca href=\\\"https://www.bbc.co.uk/food/overnight_oats\\\">overnight oats\\u003c/a> or used to top yoghurt. Make sure you drink plenty of fluid when increasing fibre intake, as water helps fibre to soften stools.\\u003c/p>\",\"groupPosition\":9}},{\"data\":null},{\"data\":null}],[{\"type\":\"video-block\",\"data\":{\"caption\":\"Flaxseed makes a great addition to smoothies \",\"title\":\"Berry smoothie\",\"holdingImage\":\"https://ichef.bbci.co.uk/images/ic/$recipe/p077rm6h.jpg\",\"vpid\":\"p077kbnd\",\"isoDuration\":\"PT1M24S\"}},{\"data\":null},{\"data\":null}],[{\"type\":\"text-block\",\"data\":{\"text\":\"\\u003ch2>What about peppermint tea?\\u003c/h2>\\u003cp>Peppermint has traditionally been used as a digestive aid, as it can relax smooth muscle (like that found in the gut) and relieve cramping. Peppermint oil (typically consumed in capsule form) has \\u003ca href=\\\"https://pubmed.ncbi.nlm.nih.gov/36994979/\\\">been shown\\u003c/a> to help ease symptoms of bloating and pain in people with IBS.\\u003c/p>\\u003cp>Although peppermint tea is often recommended to ease bloating, there haven’t been any human trials looking at whether it’s effective. Based on my clinical experience, some people find it soothing when they feel bloated.\\u003c/p>\\u003cp>\\u003cem>Disclaimer: This article is not a substitute for proper medical diagnosis or dietary advice given by your doctor and dietitian. Please contact your GP for tailored support and advice.\\u003c/em>\\u003c/p>\\u003cp>\\u003cem>Originally published March 2025\\u003c/em>\\u003c/p>\\u003cp>\\u003cem>Want more? 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