15 foods that help reduce bloating

We all have unpleasant days. After all, to some extent, bloating is normal – and there are countless reasons why we sometimes feel more stressed, many of which are not related to diet.

Meredith Rofheart, RD, a registered dietitian at private medical facility Culina Health, said. “Bloating can also be a symptom of other GI problems such as bloating and constipation.”
Of course, the food we eat can also significantly affect bloating. Erin Judge, RD, a registered dietitian and founder of Gutivate, a virtual organization for digestive disorders, explains: “There are many foods that are easier to ferment, which means causing gas.” An increase in gas production with these foods may contribute to bloating.”

15 Foods That Help With Bloating
15 Foods That Help With Bloating

Some foods, including foods with FODMAP (carbohydrates) such as garlic and onions, are more likely to cause bloating in people who are sensitive to them.

Kate Scarlata, MPH, RDN, dietitian and author of the STEP-by-step FODMAP Diet said: “Bloating and hyperventilation in the intestines are normal phenomena after consuming fermented foods.” Going through some abdominal anguish often indicates that we are feeding our gut bacteria, so there are many health benefits such as making vitamins and keeping our immune system in control.”
The way we eat can also contribute to feelings of bloating. “Consuming too much fiber and fat can slow down the process of emptying the stomach, creating feelings of fullness and bloating,” Scarlata says. Using a straw can pull more air into the digestive tract, dilating the intestines. Eating food in a hurry can also reduce chewing time, which can reduce digestion.”
However, when bloating never goes away, constantly worsening or accompanied by pain or changes in bowel habits,

Further investigation is needed from the health care provider.

For flatulence, simple changes such as increasing water intake and incorporating ginger into meals can be helpful. Just know that there is no food that is a sure cure for bloating. And because the cause of bloating is often caused by many factors, don’t just rely on cucumbers to cure your GI symptoms.
The good news is that you can try these natural abdominal remedies. Read on the 15 best foods for bloating.

1. Ginger

According to a May 2018 study published in the journal Scientific Reports, ginger can stimulate peristalsis of the gastrointestinal tract and, by extension, reduce constipation and related abdominal bloating. I have just undergone part C when compared to a placebo.

Also good: This plant is an anti-vomiting plant, which means it can help prevent nausea and vomiting, according to the University of Michigan School of Health. Try grinding fresh ginger into a cup of tea, sucking on ginger tablets, or sucking on crystallized ginger to relieve abdominal pain.

2. Mint

According to Memorial Sloan Kettering Cancer Center (MSKCC), mint contains an organic compound called l-menthol that reduces stomach and colon spasms, relaxes the muscles of the gastrointestinal tract and has the ability to soothe abdominal pain and bloating.
“I often recommend intestinal-soluble menthol tablets to patients with sensitive guts,” Scarlata said. Be sure to choose a product that is coated in the intestines, that is, it has a special coating that allows peppermint to enter the small intestine, as this will help reduce the potential side effects of menthol increasing stomach acid reflux.”
If you’re not prone to acid reflux, try sipping a cup of peppermint tea the next time your belly feels too full.

3. Water

It may sound counterintuitive, but drinking enough water is essential to prevent bloating. “Proper water supply can help reduce bloating by supporting the digestive system and keeping things moving,” Judge explains. “A big reason for bloating is poor movement, due to the food or gas itself produced in the process.”
Make sure your fluids are out throughout the day. While hydration can help prevent bloating, drinking large amounts of water at once can exacerbate the problem. It is also useful to limit your intake of fizzy sips such as seltzer or soda club, which can add gas to the digestive tract and contribute to bloating.

4. Pineapple

Pineapple contains an enzyme called bromelain that supports the digestion of proteins. The compound has been used for hundreds of years to treat indigestion and inflammation in Central and South America, according to Mount Sinai. It is also thought to be effective in caring for wounds and burns, according to the MSKCC.
According to the National Center for Complementary and Integrative Health, when it comes to bromelain’s effects on digestive disorders, there is still a lack of research. Although bromelain supplements can interact with some medications, snacking with a bowl of fresh pineapple the next time you feel bloating won’t be harmful.

5. Dried plums

Rofheart says: Plums are number one when it comes to number two.
“Dried fruits hold two important keys to stimulating bowel movements: fiber and sorbitol.

The insoluble fiber in dried plums replenishes large amounts during digestion and supports stools to pass through the digestive system faster, while sorbitol is a natural laxative.”

6. Papaya

Like pineapple, papaya possesses an enzyme called papain that helps break down protein during digestion. According to the Cleveland Clinic, most studies have studied papain for wound healing purposes, so the jury still doesn’t know if the fruit improves bloating.
Fortunately, papaya is a low FODMAP-friendly source of fiber that can promote regularity – and as a result has the potential to reduce bloating.

7. Cucumber

Remember how we said hydration is the key to eliminating bloating? Enjoying water-rich vegetables like cucumbers, which are more than 95% water by weight, can help maximize our fluid intake and provide the amount of water we need to get back to basics when we have bloating.


“What causes flatulence for some people may not cause bloating to others,” Rofheart said. It’s important to determine which foods work and don’t contribute to your own symptoms. It can be helpful if you track when you have bloating to find out the food culprits and start making better choices for your body.”

8. Kiwi

This tropical fruit is rich in potassium, an important electrolyte that helps promote sodium excretion from the body, according to the Office of Dietary Supplements. Sodium retention causes the body to retain water, which can contribute to bloating. Therefore, a diet rich in potassium can help reduce bloating associated with water retention.
There is also a compound in kiwi called actinidin that can be used as a digestive aid, although human studies are still lacking, according to a February 2013 study published in the journal Advances in Food & Nutrition Research.

But unlike ripe bananas, kiwis have low FODMAP levels, meaning they are more likely to be tolerated better even in people with IBS.

9. Yogurt

Fermented foods such as yogurt, kimchi and kefir contain many beneficial bacteria that aid digestion. For example, the probiotics found in some yogurts have been shown to help improve IBS symptoms as well as diarrhea in some people, according to Harvard Health Publishing.
It is important to note that milk tolerance is completely individual and that some people may experience bloating due to eating milk. But even if you face intolerance with most dairy products, yogurt may still be right for you.
Scarlata explains: “The microorganisms that live in yogurt consume some lactose, making the final product more intolerable for some people with lactose intolerance.

Snack with simple Greek yogurt rich in calcium and protein, then coat with fiber-rich foods such as a spoonful of peanut butter and fresh berries for a balanced bite.

10. Dill

According to a June 2016 study in the Journal of Gastroenterology and Liver Disease, essential oils extracted from fennel seeds may help reduce IBS symptoms such as bloating and GI spasms.
Just be aware that the fennel form you use can make all the difference. “Fennel essential oil has been shown to reduce IBS symptoms, but fennel tea contains fructan, a common IBS activator,” Scarlata noted. If you know you’re sensitive to FODMAP, consider asking your health care provider about supplements to cure bloating.

11. Oats

Rofheart says: “High in beta-glucan fiber, oatmeal for breakfast can be an effective option to help you reduce bloating.

According to Monash University, one serving of oats (1/2 cup) can be well tolerated in people with IBS. Certified gluten-free oats are also the right choice for people with celiac disease.

12. Celery

Like cucumbers, celery is a super hydrated vegetable (95% water), acts as a diuretic and provides beneficial fiber to the intestinal tract, which can reduce bloating due to constipation. One cup of chopped celery provides nearly 2 grams of fiber, according to the USDA.

13. Avocado

Avocados not only provide soluble fiber but also an abundant source of magnesium. “Magnesium plays an important role in activating the enzymes responsible for digestion,” Rofheart told It helps neutralize acid in the stomach, relaxes the muscles of the intestines and sucks water into the intestines, all of which allow stools to easily move through the digestive tract and help you go outside regularly.”
If bloating occurs due to systemic prophylaxis, choose magnesium-rich foods like butter (pumpkin seeds and spinach are other great sources) or talk to your health care provider about the right form of magnesium supplement for you.

14. Art

There is a lot to love about the active compound in turmeric, called curcumin. Scarlata said: “Curcumin is the most active curcuminoid pigment [in turmeric] and has been shown to have anti-inflammatory, antioxidant and immune-regulating effects.

The only problem? The amount of curcumin in turmeric, a spice, is minimal. Not to mention the bioavailability of low curcumin, which means that we need to consume more turmeric to get the health benefits involved.
Scarlata explains: “I recommend discussing with your health care provider to assess whether curcumin supplements can be a good supplemental therapy, especially in inflammatory bowel disease, where there is some evidence of health benefits.

15. Dandelion

Dandelion can act as a natural diuretic, which means it has the potential to help reduce the accumulation of water that contributes to abdominal obstruction. However, research on the diuretic effects of plants is lacking. Also important: Natural diuretics, in the form of herbs or supplements, can affect other medications, according to the Mayo Clinic.

Instead, continue sautéing some dandelion vegetables at home to complement dinner. Just know that you may want to stay away from the factory (including derivatives like dandelion tea) if you’re sensitive to FODMAPs. Dandelion contains fructan which can cause GI symptoms for some people, according to Monash University.

General anti-bloating tips

Need more tips to prevent bulging? Try these tricks from experts to dispel abdominal discomfort.
Because the digestive process begins in the mouth, it is important to eat slowly and chew the food thoroughly.
Limit fizzy drinks and use straws as both create more air in the intestines.
Rofheart says: “You may find yourself bloated if you consume foods that contain extra sweeteners like sugar alcohol, so keep an eye out for them on food labels. Professional tip: Sugar alcohol usually ends in “ol”, such as sorbitol and erythritol.

Quit the habit of chewing your gum. This can also create excess gas in the intestines.
“Moving the body – brisk walking can help stimulate bowel movements, releasing trapped gas,” Scarlata said.
Avoid overdoing it on easily fermented foods such as garlic, onions and raw vegetables belonging to the cruciferous family.
In general, cooked vegetables are easier to digest than raw vegetables, Rofheart said. Steam, sauté or roast your vegetables instead of eating raw to reduce the risk of bloating.
Try to eat until you’re about 85 percent full instead of stuffing too much.
Ask your health care provider if the peppermint capsules in the intestines may be right for you.
Plant preference. Scarlata explains: “Eating a variety of plant foods has been shown to be able to diversify the types of microorganisms in the gut, a sign of a healthier gut and gut microbiome.” Let’s aim for 30 different types of trees per week.”

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