Bloating happens to the best of us, and it’s usually harmless. However, it can make you feel uneasy, and chances are you want to get rid of that feeling as soon as possible. While you can get relief from over-the-counter medications, you should probably start with meals that help with bloating.
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Identifying the foods you should and should not eat will help you better estimate the likelihood of experiencing gas bloat after a large meal. Dairy, legumes, cruciferous vegetables like broccoli or cauliflower, and oily foods can all enhance those chances. “We’re all very different, and some foods that might trigger gas for one person won’t for another,”
Water Bloat is another type of bloat that frequently occurs as a result of hormonal changes during your monthly cycle, dehydration, or excessive sodium consumption. “Most Americans over-consume salt but under-consume potassium, which is a mineral found in fruits and veggies that helps counterbalance sodium,”
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Consuming too much sodium is usually the result of eating a lot of bottled sauces and meals, salty snacks, takeout meals, or fast food. Consuming potassium, magnesium, and calcium-rich meals. “Make sure you’re staying hydrated and consuming these key minerals (electrolytes) that also serve to counterbalance the effects of sodium in your body.”
Water is very crucial for de-bloating, especially if your diet is high in fiber. “When you eat fiber, you need to drink enough water to digest and move it efficiently through your GI tract,”.
Just keep in mind that water can make you feel bloated in the short term. Also, avoid fizzy water or seltzer, which can introduce extra gas into your digestive tract (not ideal).
Bloating usually resolves on its own, but you can hasten the process by nibbling on these 13 foods that minimize bloat, as recommended by experts and supported by research.
- Yogurt contains probiotics, which are helpful bacteria that populate your GI tract and assist a healthy digestive process while also reducing inflammation. “Probiotics are an important piece in the big picture of gut health, especially when you’ve got bloating and gas,”. Probiotics have been shown in trials to reduce bloating and abdominal swelling in people who have irritable bowel syndrome (IBS). Choose Greek yogurt to increase the protein content to 20 grams while decreasing the carb count, and consider topping your bowl with fresh fruit such as grapefruit slices or blueberries for a pleasant sweet treat. Does lactose intolerance prevent you from digesting yogurt? Cording suggests trying kefir. “It’s 99 percent lactose-free and has a greater variety of probiotic bacteria.
- Ginger, one of the oldest herbal treatments, has anti-inflammatory effects that help with bloating and gas. Ginger includes zingibain, a digestive enzyme that aids in protein digestion. According to a study, ginger has a relaxing effect on the digestive system by relieving pressure on the lower esophagus, which reduces cramping and bloating. It also has a pleasant soothing impact on your intestines, lowering inflammation in your colon and allowing food to travel through your system more easily, minimizing bloat and gas. Sip it in a warm cup of handmade tea before, during, or after a meal.
- Fennel is a natural diuretic that can also assist in eliminating intestinal gas (it works on both types of bloating). Fennel seeds include antispasmodic and anti-inflammatory chemicals that relax the gut muscles and allow trapped gas to drain. According to studies, fennel can also help with bloating and gas production by increasing digestion. While the seeds can be added to a cup of tea, Cording suggests adding a cup of sliced fennel bulb to your salad to give a little more fiber to help you fill up and feel satisfied for longer.
- Bananas can be the key reason this low-maintenance diet helps with bloating is potassium. You’ve consumed too much sodium, which contributes to your body’s retention of water. Potassium-rich foods a in the removal of salt and water. According to the study, this helps balance body fluids and get rid of extra water in the body, which helps to squash bloat. While eating one banana will not cure bloat, she adds that consuming potassium-rich foods like bananas throughout the day will help prevent bloat.
- The Lemon Water method does work. lemon juice has a similar acidity to the stomach’s digestive secretions (delicious!) and can help ease bloating and other gastrointestinal symptoms. By drinking lemon juice regularly, you’re doubling down on hydration while also getting acids to help your GI tract move things along faster. The citric acid in lemon stimulates the digestive fluid in your stomach to break down food, according to a 2022 study published in the European Journal of Nutrition.
- Avocados are a great source of bloat-reducing potassium and antioxidants for only six grams of carbs—a fourth of what a banana would be. Avocados may also help with intestinal health and bloating by breaking down fiber and lowering bile acids (digestive fluids produced by the liver).
- Cucumber includes a lot of water, which helps to keep you hydrated and helps to get rid of excess water and gas from your GI tract. Cucumbers also contain sulfur and silicon, which act as a mild natural diuretic, causing you to pee. They’re also an excellent method to get your GI tract flowing without the gassiness associated with cruciferous vegetables.
- Asparagine, an amino acid found in asparagus, is another known diuretic that aids in water retention. Asparagus also contains prebiotic fiber, which is beneficial to the probiotics in your gut and keeps your digestive tract working smoothly. Asparagus also contains prebiotic fiber, which nourishes the good bacteria in your gut and may support healthy digestion, according to research.
- Kiwis that are potent small fruits contain another enzyme, actinidin, which aids digestion. Two kiwis also provide a wonderful supply of bloat-fighting potassium and fiber for only 90 calories. According to research, they can encourage normal bowel motions to reduce bloating and stomach pain caused by constipation.
- Papayas that have papain in them are yet another enzyme that aids in the breakdown of foods and the battle against inflammation. The creamy fruit is also high in water and fiber, which aid in digestion and regularity, reducing bloating. Papain can be purchased as a supplement. It’s very good for relaxing the digestive system throughout the menstrual cycle.
- Sweet Potatoes are another potassium-rich food that helps to prevent sodium-induced water retention. These nutritious carbs are also high in fiber, which helps to prevent bloating. They also include the antioxidant beta carotene, which is beneficial to vision and organ health. Bake sweet potatoes with a dollop of Greek yogurt, toss them into salads or grain bowls, or purée them into root vegetable soup. (Just leave the skin on because it includes a lot of fiber.)
- Watermelon, which contains more than 90% water, is a pleasant way to get extra bloat-fighting liquids into your diet. Watermelon also contains a lot of phytochemicals, such as vitamin C and beta-carotene, which have been shown in studies to help prevent chronic disease and reduce bloating caused by inflammation. This naturally sweet fruit also contains lycopene, an antioxidant carotenoid linked to heart health. When hunger comes, eat a handful of watermelon cubes.
- Pineapple another fruit high in water content, has an enzyme called bromelain. Bromelain, which is mostly anecdotally reported, is believed to aid in digestion by dissolving stomach proteins that could otherwise induce bloating. Add some pineapple to your morning smoothie or spread some cottage cheese and a few pineapple slices over some toast.
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