Diet & Nutrition 6 MIN READ 196 VIEWS November 26, 2022 Read in Hindi

Anti Bloat Foods That Should Be a Part of Your Diet

Written By HealthKart

Anti bloat foods

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 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. They 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. It 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, a tropical fruit, is renowned for its sweet flavour and silky, creamy texture. It contains a lot of water along with ample fibre in each serving. It also has papain, an enzyme that aids in the breakdown of amino acids in your body. This promotes proper digestion and may lessen the risk of bloating.

9. Kombucha

Kombucha, made from black or green tea, is a fermented drink that promotes gut health.

Similar to other fermented foods, it is high in probiotics and can help maintain regularity and digestive health. Besides, it can help you stay hydrated and increase the amount of antioxidants in your diet that battle inflammation to reduce bloating.

10. Pineapple

The tropical fruit pineapple is a nutritional powerhouse, including significant amounts of vitamin C, manganese, and B vitamins in each serving. Bromelain, an enzyme that has long been utilised in conventional medicine to treat digestive issues, is also present in pineapple. According to several studies, bromelain reduces edema and bloating by fighting inflammation.

11. Turmeric

Turmeric is a widely used spice in most Indian cuisine to add colour to dishes. It contains a substance called curcumin, whose anti-inflammatory benefits have been thoroughly researched.

According to some studies, curcumin may also enhance gut health and lessen IBS symptoms, including bloating, gas, and constipation.

12. Quinoa

Try switching to gluten-free grains like quinoa if you experience bloating after eating things like pasta, crackers, and bread. People who have celiac disease or non-celiac gluten sensitivity may have digestive problems, including bloating after consuming gluten-containing foods.

Even if you aren’t adhering to a gluten-free diet, quinoa is packed with numerous additional health benefits, including fibre and antioxidants that help reduce bloating.

13. Green Tea

This is one of the most popular drinks to reduce bloating that is widely recommended. It keeps you hydrated and averts water retention. Antioxidants like epigallocatechin gallate (EGCG), which can combat dangerous free radicals and lessen inflammation in your body, are abundant in it. In addition, green tea includes caffeine, a substance that promotes regular bowel movements and functions as a natural laxative. This can lessen bloating as a result.

14. Oats

A simple and efficient technique to combat bloating is to have a bowl of oatmeal for breakfast. The high fibre content to the extent of 4 grams for every ½ cup, i.e. 40 grams, is the reason for the benefit. Additionally, they contain beta-glucan, a particular form of fibre with potent 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 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.

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