Foods That Help With Bloating

The last thing you need to worry about is having too much gas. Fortunately, some foods are less likely to induce gas than others. When you want to prevent gas, bloating, and the embarrassment that can accompany them, you can use these.

Why some foods cause you to feel gassier than others is covered in this article. It also discusses the healthiest things to eat to prevent bloating and gas.

Why Do Some Foods Make You Gassy?

Foods that include specific kinds of carbs, soluble fiber (fiber that dissolves in water), or both generally tend to be gassy.

These compounds travel to the large intestine where gut bacteria break them down since they are not fully absorbed in the small intestine. Gas is the end result of this process. By consuming fewer carbohydrates and soluble fiber, you can prevent flatulence.

Asparagus

This leafy green superfood works as a natural diuretic (i.e., something that makes you urinate), which aids in the evacuation of water and waste to lessen pain and bloating.

That's not all, either. According to Middleberg, asparagus is prebiotic, which means it increases the probiotics in your digestive tract, which work to better absorb food and reduce gas and bloating. 

Cucumber

According to researchers, cucumbers contain mostly water, which can help flush out any extra sodium in your system. According to the Canadian Academy of Sports Nutrition, cucumbers also contain a flavonoid called quercetin. Quercetin has potent anti-inflammatory capabilities, according to a review of lab and animal studies published in nutrients. However, further human studies are required to corroborate this benefit.

Yogurt

Yogurt keeps your stomach content. Yogurt is well-known for improving intestinal health, according to dieticians. Yogurt can help avoid bloating because it contains probiotics, which assist to regulate digestion and enhance general GI health. When buying probiotic-rich foods, doctors advise especially looking for the words "live, active cultures" on the label. Additionally, choose simple types because extra sugar may also cause bloating.

Bananas

Due to their potassium concentration, bananas aid in preventing bloating and water retention. Research explains that potassium is an electrolyte and mineral that is crucial for controlling the body's salt levels. Therefore, consuming meals high in potassium can aid in reducing water retention. According to the NIH, in addition to bananas, you may also find potassium in nuts and dried fruits like apricots, prunes, and raisins.

Pineapple

According to scientists, bromelain, an enzyme found in pineapple, helps with digestion by breaking down protein. This sweet and juicy fruit includes 180 milligrams of potassium and 180 milligrams of salt per cup, and it has been shown to lessen bloating. According to studies published in the journal Clinical Immunology, pineapple helps lessen colonic inflammation, which might be the cause of your stomach's bloating.

Apple Cider Vinegar

Apple cider vinegar has numerous uses. Doctors claim that it stimulates the production of stomach enzymes, which assist break down food to make it easier to digest. Dieticians advise you to consume a tablespoon diluted with a little water, (if necessary) every morning after you wake up. But if you find it to be too potent for you, try blending it into a salad dressing for a milder flavor. Apple Cider vinegar has numerous other benefits apart from just preventing bloating.

It's crucial to note that some people could be more susceptible to retaining water than others. In the end, the specific cause of your water retention pertains to you specifically. If something works for someone else but not for you, proceed with care and seek medical advice before adopting any new practises.

References

1. National Institutes of Health Office of Dietary Supplements: “Potassium.”
2. Anaerobe: “Effect of banana consumption on faecal microbiota: a randomised, controlled trial.”
3. Molecular Nutrition & Food Research: “Dietary apigenin reduces LPS-induced expression of miR-155 restoring immune balance during inflammation.”
4. Journal of Complementary & Alternative Medicine: “Turmeric extract may improve irritable bowel syndrome symptomology in otherwise healthy adults: a pilot study.”
5. Food Science & Nutrition: “Ginger in gastrointestinal disorders: A systematic review of clinical trials.”