Bloating is a really annoying and uncomfortable problem that is mainly caused by fluid or gas in the abdomen. Other causes of bloating include constipation, anorexia, peptic ulcers, anxiety, smoking, trapped air, water retention, overeating, premenstrual syndrome (PMS), indigestion, menopause, as well as irritable bowel syndrome (IBS). It is often associated with what you eat. But there are some certain foods that can help to reduce swelling and bloating to offer you a flat stomach. Let’s take a detailed look at these simple foods to reduce bloating in the line of Food on Healthy Guide site.
Top 15 Foods To Reduce Bloating That Work Wonders
1. Foods To Reduce Bloating- Watermelon
It helps to keep the digestive system run smoothly. Plus, potassium in watermelon as combined with sodium will helps to curb bloating. Moreover, this fruit is full of selenium, vitamins, and essential fats, which are great for combating skin aging. You can add watermelon to fruit salad or consume it as a great refreshing smoothie. This keeps your body well hydrated.
2. Ripe Bananas
High sodium intake retains water in the body, causing bloating. Bananas contain the potassium that neutralizes the effects of sodium, thus helping to keep the balance of sodium and potassium in the body. Plus, bananas are rich in pectin that helps to remove toxins from the body and aids in digestion. Furthermore, bananas alleviate problems of constipation and soothe upset stomach due to the presence of fibers in them. To enjoy its numerous advantages, you should add this fruit to your regular diet.
Foods to reduce bloating must include yogurt. Yogurt helps in digestion and reduces excess gas and bloating because it contains the helpful types of bacteria, namely- lactobacillus, bifidus and acidophilus. To reap maximum advantages from yogurt, it’s best to opt for unsweetened and unflavored natural yogurt because it has the high active cultures.
4. Foods To Reduce Bloating – Papaya
Generally speaking, papaya is a powerhouse of nutrition. If you experience digestive problems such as bloating, it’s a wonderful food to add to your regular diet. Papaya contains a protein-digesting enzyme named papain, and many other active compounds, which can combat bloating. Typically, green unripe papaya gives more papain compared to ripe papaya. You can buy green papaya easily in Asian food stores and make a great addition to salads. Thus, foods to reduce bloating should include papaya.
The best foods to reduce bloating must include pineapples. Pineapple comes with a few medicinal qualities that help to soothe an upset stomach and reduce the discomfort of bloating as well. In addition, an effective digestive enzyme named Bromelain present in tropical fruit helps to clear up complex proteins in the digestive system. It helps you to get relief from digestive discomforts such as painful gas, bloating, constipation or upset stomach. Apart from this, pineapple contains the high water content almost 85, which helps to clear up and digest fibers more efficiency in the intestines. Moreover, the Bromelain helps to exfoliate skin and offer it a healthy glow as well.
6. Foods To Reduce Bloating – Water With Lemon
The benefits of water on health are innumerable indeed. Generally, the intake of water is cut out as we feel bloated since we don’t want to bloat the belly any further as it’s already bulged. This concept is a completely wrong. The body tries retaining water to avoid the chance of dehydration. You need to take liquids out of the body instead of retaining them in the case of a problem of bloating. Thus, you should consume two to three glasses of water. Lemon works as a mild, natural laxative as added to warm water, which also helps to get rid of the intestine and cure from the uncomfortable feeling of being bloated.
The top foods to reduce bloating must include oatmeal. Oatmeal aids in proper digestion and reduce the constipation problem causing bloating because it is made of insoluble and soluble fibers. The insoluble fibers present in oats act as a great cleanser of the intestines, taking waste out of every nook as well as cranny and regularize bowel movement, too. Try to include oats in your regular diet to remove belly bloating as well as have a flat abdomen.
Generally, green leafy vegetables such as lettuce, watercress, spinach, and kale help to maintain the digestive track clear and lower the problem of bloating and gas, as they are packed with insoluble fibers. In addition, these leafy greens act as a natural diuretic, which helps to rid the body of the waste and toxins. To reap maximum benefits, remember to have them in the cooked form. One cup of cooked spinach consists of 4 g of insoluble fiber. Thus, stock up on these leafy greens to reduce belly puffing.
9. Foods To Reduce Bloating – Turmeric
Turmeric is a wonderful ingredient, which is used in Ayurvedic treatment as well as traditional Chinese medicine. Particularly, turmeric can be combined with different types of foods in the spice form to help bloating reduced and improve digestion as well. Besides, it enhances bile production that aids in better fat digestion. It also helps to reduce inflammation of the intestines and stomach thanks to its beneficial anti-inflammatory properties. You can use this spice in your stews and curries in order to promote digestion and guard your liver as well.
When looking for the top foods to reduce bloating, you must not forget cucumber. Cucumber is considered as a great treatment for water bloating as well as puffiness. Typically, this food comes with the high vitamin C content and silica, which prevents retention of excessive water by the body thereby decreasing the bloated feeling. You can slice and add cucumber to your lemonade or consume it as normal to help to soothe your bloated stomach.
11. Herbal Or Green Tea
Green tea is also one of the top foods to reduce bloating. It’s a natural diuretic that aids in ridding the body of excess fluid. You just need to combine warm green tea with some lemon to make a refreshing and healthy remedy for reducing gas and bloating. Other diuretics such as coffee and black tea also work wonders in reducing the puffy feeling. Last but not least, green tea has the natural anti-oxidants that keep you vitalized and refreshed throughout the day.
The best foods to reduce bloating must also include celery. Celery is a natural diuretic and has been used for long to help to ease water retention. That is one of the reasons why celery is generally used as a great digestive aid to control intestinal gas and regulate bowel movements as well. But remember that when you are bloated, it is best to consume the celery in cooked form because when the vegetables are cooked the structure of fiber is broken down, making them digestible more easily.
13. Foods To Reduce Bloating – Ginger
Ginger is one of the oldest and most popular spices in the world. Ginger is known for its ability to treat cold and flu. Besides, this spice is famous for its ability to eliminate gastrointestinal distress symptoms and is also commonly used for easing intestinal gas and decreasing bloating. Ginger contains a protein digestive enzyme named zingibain, and is therefore especially effective at reducing gas and bloating caused due to protein rich foods. You should use fresh ginger because it is the most beneficial form of ginger.
Peppermint is also suggested for bloating by naturopaths. Peppermint contains a relaxing effect on smooth muscles in the digestive tract, thereby ridding the body of digestive gas. According to a study in Italy, 75 percent of the test subjects with an IBS (irritable bowel syndrome) had a remarkable reduction in their symptoms of IBS after consuming peppermint oil capsules for 4 weeks. An irritable bowel syndrome is a common syndrome identified by abdominal cramping and pain, bloating, constipation and diarrhea as well.
15. Foods To Reduce Bloating – Fennel Seeds
For centuries, seeds of fennel have been used to promote digestion and relieve bloating as well. Fennel seeds contain the terpenoid anethole, which can prevent spasms in smooth muscles. With their anise-like flavor, these seeds are also used in many various types of dishes in the world. In central and northern Europe, they’re used in baking, especially in breads. In India, they are one of the main ingredients of panch phoron, which is used to taste curries. In Italy, they are often added to meat dishes and sausages.
Note: Avoid consuming the large amounts of fennel seeds if you are pregnant.
Keep in mind that foods affect various bodies in various ways. For reducing bloating, you should try to keep a food diary to classify specific foods you should eat. If bloating occurs chronically, you visit a doctor immediately.
The article today reveals some of the best foods that can help to reduce signs and symptoms of bloating. If you have any idea or comment related to the content of this article, feel free to let us know in the section below!