12 Anti-Bloating Foods To Eat When Bloated And Gassy
If you ever had an overstuffed feeling after a meal, then you know how uncomfortable it is.
Bloating and gassiness can ruin your day and make you feel miserable until it goes away. One of the
most common reasons for experiencing bloating after eating is excess amounts of carbohydrates
in your diet. This can also be caused by drinking too much alcohol, carbonated drinks, or even
drinking lots of water too quickly. Eating too many processed foods can also cause bloating as
they are often high in sodium which causes water retention in the body. No matter what the bloating
culprit is, The good news is there are some foods we can eat to help reduce this discomfort.
Want to know more about them? So let’s go:
#1. Yogurt Unless you have been
told you are lactose intolerant, eating yogurt every day can assist with bloating and gas.
Yogurt's probiotics have been linked with better gut health and improved digestion. According to
research: probiotics promote regularity and reduce bloating and abdominal distention.
But make sure to select a sugar-free version and look for labels that say live cultures.
To easily sneak some good bacteria into your meals, try using plain yogurt in place of sour
cream or mayo in recipes. You can also eat it as a healthy, filling snack with your favorite fruits.
#2. Pineapple Pineapples are an excellent source of bromelain,
a mixture of proteolytic enzymes that has anti-inflammatory properties. It can be used
to reduce bloating and excess gas production from fermentation in the gut by breaking down
proteins into smaller fragments. Bromelain has anti-inflammatory properties too that help reduce
stomach pain, cramping, and other gastric stress responses. Furthermore, it also contains potassium
which decreases bloating by reducing water retention in the body. To get maximum benefits,
eat fresh pineapple, as canning destroys the enzyme bromelain, making it less beneficial.
#3. Ginger
For centuries, ginger has been used as a digestive aid. It helps with digestion by stimulating the
production of saliva, which helps break down food, and gastric juices, which further digest food.
A study published in the journal: Food, Science and Nutrition shows that ginger prevents bloating
and feeling of fullness by speeding up stomach emptying. It also contains the enzyme zingibain,
which helps in protein breakdown and supports healthy digestion.
It can be consumed raw, juiced, or even in tea but make sure you are using fresh or fresh frozen
ginger rather than dried ginger if you want the best results from its anti-bloating properties.
#4. Cucumber Even though water makes up 60 percent of the
human body, experts typically recommend that you drink enough water. Why is that? This is because
we lose a significant amount of water daily when performing critical biological activities.
When our bodies retain too much water, it causes bloating, fluid retention, and even puts strain
on our blood vessels. Cucumber is a water-rich vegetable that can help the body's water balance
and avoid water retention. It contains a lot of potassium, which helps to counteract the bloating
effects of salt. It also contains antioxidants that reduce swelling and help you debloat.
#5. Papaya From the same family as the pineapple,
the papaya is a sweet-and-sour fruit that has many health benefits.
According to a study published in the journal Neuroendocrinology Letters consuming papaya or
its preparation helps with digestive disorders. It is rich in vitamins A and C, carotenoids,
iron, and fiber. These nutrients work together to provide several benefits for your digestion,
including helping reduce gas and bloating. It also contains an enzyme called papain that breaks
down proteins in your body and encourages healthy digestion, keeping bloating at bay.
#6. Celery Celery is a natural diuretic.
It comprises 95 percent water and is rich in potassium which helps relieve water retention
associated with bloating. Also, it contains mannitol, a type of sugar alcohol that pulls
water into the digestive tract, softens stools, and promotes regularity. Celery can be eaten raw
or cooked. Add it to salads, soups, stir-fries, and stews, or roast it in olive oil with salt,
pepper, and a little lemon juice for a simple side dish that goes well with almost anything.
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#7. Turmeric Turmeric is frequently used in traditional
Indian cooking, both alone and combined with other spices like ginger and cumin. It prevents bloating
by relieving dyspepsia, increasing the activity of digestive enzymes, and improving gut bacteria. It
contains the anti-inflammatory compound curcumin, which improves gut health. According to studies,
curcumin stimulates the gallbladder to produce bile and improves indigestion,
bloating, and gas. Thinking about how to add it to your diet? You can add a pinch of turmeric to
scrambled egg, in rice, or toss it with roasted vegetables, and you can also make its tea.
#8. Oats An easy and
efficient technique to combat bloating is to eat a bowl of oatmeal first thing in the morning.
This is because each 1/2-cup (40-gram) serving of oats has 4 grams of fiber.
They also include beta-glucan, a type of fiber with anti-inflammatory properties.
#9. Kiwi Kiwi is a small,
green fruit that is rich in vitamins, minerals, and antioxidants. It contains about 198 mg of
potassium per 100 g serving, Which is about 4 percent of the average adult intake.
While this might not seem like a lot, it can be very helpful for reducing bloating
and gas. It also contains the enzyme actinidin, which encourages healthy digestion.
A study published in the Journal of Nutrition shows that actinidin increases gastric digestion
and gastric emptying rate and reduces bloating stomach pain and constipation.
#10. Fennel
Fennel is a plant with a licorice-like flavor that is closely related to vegetables like carrots,
celery, and parsley. Fennel and its seeds, according to research, have antispasmodic
qualities, which means they can help relax the muscles in your digestive tract, reducing gas and
bloating. It also works as a diuretic, increasing urine output and decreasing water retention.
They are commonly used in baking, particularly in bread and in Italian sausages and meat recipes.
Fennel seeds are one of the constituents in panch phoran, a spice mix used to flavor curries in
India. They are beneficial, however, should not be consumed in excessive numbers by pregnant women.
#11. Peppermint Peppermint has long been recommended
by naturopaths to help with bloating. It relaxes the smooth muscles of the digestive tract,
helping the body expel gas. According to research, after ingesting peppermint oil
capsules for four weeks, 75 percent of the test subjects with irritable bowel syndrome
(IBS) showed a significant reduction in their IBS symptoms. Bloating, stomach cramps and pain,
constipation, and diarrhea are all symptoms of IBS.
So next time you feel bloated, sip some peppermint tea and enjoy these benefits.
#12. Bananas People who suffer from frequent stomach
gas and bloating often avoid foods like bananas, fearing they will worsen their condition. However,
the truth is that eating bananas regularly can help combat these unpleasant symptoms. A study
published in the journal: Anaerobe shows that eating a banana before a meal reduces bloating.
They are rich in potassium and support healthy fluid balance which prevents bloating and water
retention. They also contain prebiotic fiber. It nourishes the good bacteria in the gut
and improves digestion. Eat ripe bananas as they contain simple sugar that is easy to digest.
Bloating is not a serious medical concern and can be reduced by being mindful of your
dietary choices. Keep in mind how your food and beverage choices affect your body, especially if
you consume a lot of dairy products, soda, fizzy beverages, and high-fiber vegetables and beans.
Eating food slowly with proper chewing, keeping yourself hydrated,
and being physically active are also important for preventing bloating.
Bloating can have a variety of causes, but if it is harming your quality of life
or is accompanied by additional symptoms like extreme pain, nausea, vomiting, or weight loss,
it could be an indication of a bigger problem, and you should see a doctor.
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