Bloating is a common issue that happens to most of us. There are several reasons for bloating and gas, including consuming foods that can cause it. Some women experience gas and bloating during menstruation and this could be due to hormonal changes. Gulping food can also cause bloating. So, chewing your food well and eating slowly can reduce bloating to some extent. The best thing to keep your stomach happy is to include anti bloat foods in your diet.
Some foods that are high in carbs can cause bloating and exacerbate your digestive system if you already are suffering from irritable bowel syndrome, celiac disease, small intestinal bacterial overgrowth, or if you are gluten and lactose intolerant.
A list of foods and drinks which you can start including in your diet to reduce bloating is given in this article.
List of Anti Bloat Foods and Drinks
Bloating is an uncomfortable feeling, whether it is a gas bloat or a water bloat. Food that we consume is the main reason for both. While gas bloat makes your stomach feel heavy, water bloat makes you puffy all over. Gas bloat is mainly due to the carbs present in the diet and water bloat is due to water retention owing to excess sodium that you may consume when you are in the habit of having junk food, packaged food, or takeaway food.
Some of the carbs in foods that cause bloating – FODMAP i.e. fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, is the name given to these foods. The carbohydrates in FODMAP foods are difficult for our small intestines to absorb fully. A bloated stomach is caused by the accumulation of undigested carbohydrates, which pull in excess gas and liquid.
You can avert all these issues that result in gas and bloating by including the anti bloat foods given below.
1. Cucumber
Cucumbers consist of around 95% water and are therefore excellent for reducing bloating.
Consuming foods high in water can help you keep hydrated and fulfil your daily fluid requirements. This could reduce bloating brought on by dehydration and decrease water retention.
2. Avocados
Avocados are very nutrient-dense foods that provide significant amounts of folate and vitamins C and K per serving. Additionally, they contain a lot of potassium, a crucial mineral involved in controlling fluid balance and sodium levels to avoid water retention. They also contain a lot of fibre, which passes slowly through the digestive system to promote regularity and fend off constipation and bloating.
3. Berries
Strawberries, blueberries, and blackberries are some of the berries that have minerals and vitamins in abundance, in addition to having potent antioxidant properties. They also contain a lot of fibre which is highly essential for gut health. A 150-gram serving of berries has approximately 8 grams of fibre. Adding more fibre to your diet enables easy passage of stools to reduce bloating and constipation.
4. Yoghurt
Probiotics are a sort of good bacteria that are abundant in yoghurt and are essential for maintaining intestinal health. Probiotics may increase stool frequency and consistency to encourage regularity, according to certain studies. Probiotics have also been demonstrated to lessen the bloating and abdominal distension brought on by ailments like irritable bowel syndrome (IBS), a prevalent sickness that affects the large intestine.
5. Celery
Celery is a leafy vegetable that contains almost 95% water. Celery includes mannitol, a form of sugar alcohol that softens stools to encourage regularity by luring water into the digestive tract, in addition to its high water content. The vegetable’s root is also regarded as a natural diuretic. As a result, it causes your body to produce more urine to eliminate extra water and sodium, which helps reduce bloating.
6. Ginger
The plant ginger is widely known for its ability to ease stomach discomfort. For instance, some studies indicate that ginger may hasten stomach emptying to reduce bloating and fullness feelings. Additionally, it contains an enzyme called zingibain that aids in the more effective breakdown of protein to promote healthy digestion.
7. Bananas
Bananas are a delicious and all-season fruit that is widely preferred for their vast health benefits. This Is one of the readily available foods that prevent gas and bloating. They are a great source of fibre which helps in gut health. A medium-sized banana weighing 118 grams has about 3 grams of fibre. They are also rich in potassium, a nutrient essential to maintaining fluid balance and sodium levels. With all these properties, bananas are very effective in keeping gas and bloating at bay.
8. Papaya
Papaya is a tropical fruit which is known for its sweetness as well as creamy and smooth texture. Each serving of papaya is loaded with water and fibre. Moreover, the fruit has an enzyme ‘papain’ that helps break down amino acids in your body. Eating this fruit, therefore, can help with proper digestion and may even lower the possibility of bloating.
9. Kombucha
The popular drink Kombucha is prepared using green or black tea. This fermented drink helps keep your gut healthy. Just like other fermented foods, Kombucha too is loaded with probiotics and supports in maintaining your digestive health. Moreover, it helps ensure hydration and add antioxidants to your diet, helping fight inflammation.
10. Pineapple
Pineapple too is a tropical fruit and is loaded with nutrients. It is rich with vitamin C, B vitamins, and manganese. The fruit also contains Bromelain – an enzyme that has been long used in medicines for digestion. As per the research, this enzyme helps reduce edema as well as bloating by battling inflammation.
11. Turmeric
Commonly used in Indian cuisine, turmeric adds colour to the dishes. Turmeric has curcumin, a substance that has anti-inflammatory properties. As per the research, this substance helps improve your gut health and reduce the symptoms of IBS – constipation, gas, and bloating.
12. Quinoa
If you are planning to switch to a gluten-free diet, including grains like quinoa can help. Gluten-free diet is a great option for you, especially if you face bloating issues after consuming foods like crackers, breads, or pasta – this is common amongst people with celiac disease or non-celiac gluten sensitivity. Even if you’re not following or planning to follow a gluten -free diet, quinoa can be a great addition to your lifestyle.
13. Green Tea
Green tea is amongst the most commonly enjoyed drinks to reduce bloating and it is recommended quite often. Not only does it keep you hydrated but also helps prevent water retention. The presence of antioxidants like epigallocatechin gallate (EGCG) are also abundantly present. These antioxidants help fight the free radicals as well as reduce inflammation. Moreover, green tea also contains caffeine that acts as a natural laxative and helps with regular bowel movements.
14. Oats
Having a bowl of oatmeal in your breakfast is quite an easy and impactful way to fight bloating owing to the presence of fibre. Moreover,oats contain a particular type of fibre, beta-glucan that has anti-inflammatory properties.
15. Apples
Due to their high water and potassium content, apples help you maintain a good fluid balance and keep you hydrated. They are incredibly high in fibre. 1 medium-sized apple weighing 200 grams contains approximately 5 grams of fibre. They are also rich in pectin, a soluble fibre that can speed up the passage of food through your digestive tract to alleviate constipation and bloating.
Other Remedies That can Help Reduce Bloating
In addition to including anti bloat foods in your diet, the remedies/tips given below can help in reducing bloating and gas:
- Eat slowly and chew your food thoroughly.
- Track your food intake to identify foods that cause bloating.
- Consider taking probiotic supplements.
- Avoid alcohol and carbonated beverages.
- Get plenty of sleep and exercise regularly.
Conclusion
Bloating and gas are frequent problems that have a variety of potential causes. Foods that cause bloating are one such reason. Including anti bloat foods mentioned above may keep bloating at bay by easing inflammation as well as constipation and promoting a healthy fluid balance. Bloating may be reduced by chewing your meal thoroughly, taking specific supplements, and evaluating whether certain ingredients are a factor in your digestive problems.
Consider seeing a doctor for specialised advice and care if your symptoms continue or are severe.
