Bloating is a digestive issue that makes your belly feel enlarged or swollen after eating. This condition can be caused by excess gas in the gastrointestinal tract or other digestive problems. It causes discomfort, pain, and sometimes a stuffed feeling. It’s a common condition and research shows that about 15-30 percent of people suffer from it regularly.
There are two main types of bloat. The gassy bloat which occurs after eating certain food varieties including cruciferous veggies, dairy, and beans among others. The water-retaining type of bloat makes you feel puffy and it’s usually caused by dehydration, consuming too much salty foods, or an inadequate amount of potassium in the body. But regardless of the cause of bloating, it’s possible to get back on track by eating certain types of foods. Outlined below is an overview of 12 best foods which can help to ease this digestive issue.
It contains high amounts of probiotics, a beneficial bacteria which helps to promote the process of digestion. Yogurt is one of the best foods that can be used to ease bloating. It contains active cultures which increase the production of Bifidobacterium and lactobacillus bacteria which promote faster movement of food and reduce the effects of bloating.
Note: if you are lactose-intolerant or experience digestive issues when it comes to digesting dairy products, then you should avoid yogurt if you are feeling bloated because it may make your stomach gassy. Besides that, you may end up experiencing additional digestive issues such as constipation.
This is one of the most popular herbs which contain high levels of anti-inflammatory. Besides that, it has anti-spasmodic properties. Ginger is effective in easing stomach discomforts such as bloating by soothing the stomach’s lining. It has natural compounds which stimulate the production of digestive enzymes, leading to a better digestion process. You can add ginger into your favorite cup of tea, a glass of water, or smoothie.
It’s a sweet fruit that contains high levels of papain, an enzyme that promotes the breakdown of proteins. Papain aids the process of digestion by acting as a mild laxative thereby supporting the removal of waste products which may enhance the symptoms of bloating. Furthermore, this sweet treat also has high fiber content hence it’s great in easing digestive discomfort.
4. Peppermint or Chamomile Tea
If you are feeling bloated right after eating, a hot cup of chamomile or peppermint tea can help to reduce this discomfort. These detox teas which are normally used to promote weight loss support the process of digestion by relaxing the gastrointestinal muscles. They also promote food movement along the digestive tract, thereby relieving gassing and any stomach discomfort.
This is a lean type of veggie that contains high amounts of antioxidants. Asparagus also has healthy bacteria such as probiotics which help to promote healthy digestion. This vegetable has a diuretic effect, hence it reduces symptoms of bloating by flushing out excess water from the body.
This popular tropical fruit contains high amounts of bromelain, a type of enzyme that promotes digestion. It enhances the breakdown of food along the gut which can otherwise result in bloating. In addition to that, this enzyme also helps to sooth the digestive tract.
Bananas are fruits which have high amounts of potassium content. They help to fight bloat by regulating the amount of sodium content and helps to eliminate excess water from the digestive tract. Eating one or two bananas can significantly help to reduce the symptoms of bloating and promote digestion.
It’s a potent fruit which contains high amounts of actinidin, an enzyme that promotes digestive health. If you have a bloated stomach, simply take one or two kiwis and you will experience relief. This low-calorie fruit eliminates digestive discomforts thanks to its high amounts of fiber and potassium.
9. Fennel Seeds
These seeds are usually used by people on diet and those who want to lose weight because they have a diuretic effect. Besides that, they contain compounds which help to relax spasms produced by the gastrointestinal tract, thereby providing a calming effect. You can add a spoonful of these seed to salads (more specifically cucumber salad), soups, curries, and stews.
It’s known for its high level of water content. Watermelon is a fruit that helps to eliminate symptoms of bloating by minimizing the storage of excess water in the body. Additionally, this fruit is also a great source of potassium, a mineral which helps to regulate the level of sodium in the cells.
Lemon juice has been used for decades to treat digestion problems. In addition to that, it’s an effective appetite controller that promotes weight loss. Its wide range of health benefits makes it effective in treating a gassy stomach as well as other symptoms that relate to indigestion. Drinking a solution of lemon juice enhances hydration and the acidity of the digestive juices, allowing food to move quickly along the gastrointestinal tract.
It’s a low-calorie and nutrient-rich vegetable that contains lots of water. The high water content in cucumber is what makes it effective in easing digestive problems such as a gassy stomach. It helps to remove excess water from the body cells and eliminate wastes thanks to elements such as silicon and sulfur which act as natural diuretics.
Cucumber also contains quercetin, a type of flavonoid antioxidant which helps to reduce inflammation and digestive discomfort. If you are having an upset stomach, then this is one of the veggies that you should try. You can take cucumber as a snack or simply add a few slices into a glass of drinking water.
Bloating is a common issue that’s mostly caused by eating certain types of foods. However, it can be easily resolved by implementing simple dietary changes. The above-mentioned food varieties help to ease bloating and quickly get your digestive system back on track. They soothe the digestive tract, enhance the breakdown of food by increasing the production of enzymes and eliminate excess water.