23 Science-Backed Foods to Help Fight Bloating

Bloating is a common problem caused by excess gas in the stomach or intestines, constipation, or certain conditions that affect the digestive system. Food and drink can also help bloating after eating.

If you are experiencing discomfort due to bloating, you may be looking for food and other means treat it quickly. Certain fruits, vegetables and whole grains can help prevent or relieve bloating.

People with irritable bowel syndrome (IBS) or other digestive disorders, you may want to avoid foods high in carbohydrates, called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides and polyols)which can cause bloating in some people. Low FODMAP Foods may be helpful, along with lifestyle changes such as eating smaller portions, taking time to eat, and avoiding drinking through straws and carbonated drinks.

1. Avocado

Avocados are rich in nutrients. They contain monounsaturated fats (“good” fat), fiber, folate, vitamin KAnd potassium.

For those following a low FODMAP diet, avocados do contain polyols. Monash University in Melbourne, Australia, where the low FODMAP eating plan was developed, recommends that people who are reducing their FODMAP levels eat no more than one-eighth of an avocado per day.

2. Bananas

Bananas sometimes get a bad rap because they contain carbohydrates and sugar, but they are an excellent choice for people experiencing digestive symptoms such as bloating or diarrhea.

Bananas contain fiber, potassium, vitamin CAnd magnesium. They are also a good source prebiotics (types of plant fiber and complex carbohydrates) that “feed” the bacteria in the intestines that help digest food.

3. Oats

Oats are rich in soluble fiber called beta glucan and are a low FODMAP food. They are also moderate low glycemic index food (When consumed, they do not raise blood sugar quickly). One cup of oatmeal contains about 5 grams (g) of protein. The beta-glucan in oats may have anti-inflammatory effects.

4. Oranges

Oranges contain natural sugar, but they are also full of fiber and other nutrients, including vitamin C, potassium and calcium. They have a high water content. Whole oranges, not orange juice, are low glycemic and low FODMAP.

5. Cucumber

Low FODMAP cucumbers. They also have high water content and contain vitamin C, vitamin K and potassium. They have a low glycemic index. Staying hydrated can help prevent or relieve constipation, which can cause you to feel bloated.

6. Celery

Raw celery also has a low glycemic index. It is high in water and contains potassium. choline, vitamin Aand vitamin K. It is also low in calories. Celery can also act as a diuretic, meaning it helps the body eliminate excess sodium and water.

7. Berries

Berries such as strawberries blueberry, and blackberries High in fiber and also contain vitamin C, potassium, magnesium and antioxidants. They are considered low FODMAP foods.

8. Yogurt

Probiotics are beneficial bacteria that usually live in a healthy intestine. For some people, probiotics may help relieve bloating. Yogurt with live cultures contains probiotics. It’s important to read the label and look for yogurt that contains live bacteria to be sure it contains probiotics, which can aid digestion.

It’s also important to watch out for problematic additives, such as added sugar. Add fresh fruit or oatmeal for flavor. Yogurt contains protein, calcium, potassium, phosphorus and vitamin B2.

Some dairy products may cause bloating in people with lactose intolerance. Greek yogurt may contain less lactose, and some other varieties of yogurt are marketed as less lactose or lactose-free.

9. Pineapple

Pineapples contain vitamin C, copper, and a substance called bromelain. Bromelain helps digest protein, which can help avoid or manage bloating. As a supplement, it can be used to reduce pain and swelling.

10. Tomatoes

Tomatoes have a low glycemic index. and contain potassium, vitamin C and vitamin A. Potassium helps balance sodium level and fluid levels in the body. Tomatoes also contain antioxidants, which have many health benefits.

11. Carrot

Low FODMAP Carrots and contain many nutrients including potassium, calcium, magnesium, phosphorusfolate, vitamin Evitamin K and vitamin A. They are rich in fiber.

12. Spinach

Spinach is low in FODMAPs. and contains fiber, vitamin K, vitamin C, potassium and antioxidants.

13. Papaya

Papaya contains vitamin C, vitamin A, lycopeneand the enzyme papain. Papain may help digest food. When foods break down more easily during digestion, it can help reduce bloating.

14. Kiwi

Kiwi (kiwi) is a low-sugar fruit. Kiwis contain fiber, vitamin C and potassium, as well as antioxidants. Research has shown that eating green kiwi may help some people reduce bloating if eaten after a meal containing beef protein or if eaten daily for about two weeks.

15. Asparagus

Asparagus contains prebiotics, insoluble and soluble fiber, folate, vitamin K, vitamin B1 and vitamin B2. Asparagus may cause gas in some people, especially if eaten in large quantities. It is also a high FODMAP food.

However, soluble fiber and a complex compound in asparagus contain so-called asparagine May aid digestion when consumed in moderation.

16. Fennel

Fennel has been used for thousands of years as a digestive aid. It contains many nutrients including antioxidants, unsaturated fatty acidsAnd amino acids. People eat the bulb and seeds and drink fennel tea. Many cultures eat fennel in some form after meals to aid digestion. It can act as a diuretic, helping to rid the body of excess fluid.

17. Quinoa

Quinoa is a versatile seed that does not contain gluten. This is a low glycemic index product. Quinoa is a complete protein (it provides all the essential amino acids that the body cannot produce and must be obtained from food). It also contains ironmagnesium, vitamin E, potassium and a small amount of fat. Quinoa contains substances called saponins, betalains and polyphenols, which are antioxidants.

18. Rhubarb

Rhubarb is rich in fiber and contains vitamin K, vitamin C, potassium and magnesium. One study of seriously ill people found that rhubarb could help their digestion. Rhubarb is believed to contain substances including sennoside, natural laxative which help the muscles of the digestive system move food through peristalsis.

19. Kefir

Kefir is a type fermented food created from milk, similar to yogurt. It contains probioticswhich are beneficial bacteria that can help with digestion. People who have trouble digesting lactose or who have a sensitivity or allergy to milk will not be able to consume kefir without experiencing digestive upset.

20. Fermented foods

kombuchakimchi and sauerkraut are fermented foods. Kombucha is a form of fermented tea, while kimchi and sauerkraut are fermented. cabbagealthough kimchi may contain other vegetables.

Fermented foods contain probiotics, which aid digestion and relieve bloating. These foods are usually consumed in smaller quantities, as too much of them can lead to increased digestive symptoms.

21. Turmeric

Turmeric has been used for centuries as a traditional medicine in Asian cultures, including for digestive disorders. Research on turmeric and its active compound curcumin has shown that it may help relieve symptoms of functional dyspepsia (stomach upset with no known cause; symptoms may include bloating). and IBS. More research is needed.

22. Peppermint

Peppermint is a plant often used in teas to help with digestive problems including bloating and constipation. However, due to its effect on the lower esophageal sphincter, it may cause or worsen heartburn and should not be used by people with gastroesophageal reflux disease (GERD). Peppermint capsules are also used to treat IBS.

23. Ginger

Ginger is often used for stomach upset or nausea, fresh, in candy or tea. Ginger has anti-inflammatory properties and can also help with bloating and gas. It doesn’t contain many nutrients, but does contain some potassium and magnesium. However, large doses may have side effects such as heartburn or diarrhea.

What foods can make bloating worse?

Products that may cause bloating It varies from person to person, but common foods that cause bloating include:

• Cruciferous vegetables (broccoli, cauliflower, collards and kale)
• Dairy products (milk and ice cream)
• Fruits such as apples, peaches, and pears (and juices from these and other fruits)
• High fructose corn syrup (often included in fruit juices, soft drinks, sports drinks, and energy drinks)
• Legumes (beans, peas and lentils)
• Sorbitol, mannitol, xylitol, erythritol and maltitol (sweeteners often used in candies and chewing gum)
• Whole grains (whole wheat)

Other tips to ease the situation

Home remedies that people can use to treat bloating include:

• Gentle movement, including walking or yoga, can help remove gases trapped in the digestive tract.
• Magnesium supplements, which can help the muscles in your digestive tract relax.
• Over-the-counter (OTC) products designed to reduce the amount of trapped gas.
• Psyllium Fiber Supplementswhich can help make stools softer and easier to pass.

Ways to Prevent Bloating

Ways to prevent air from getting into your digestive tract (which can cause bloating) include:

• Do not suck candy or chewing gum.
• Avoid talking while eating or drinking.
• Eat several small meals throughout the day.
• Eat slowly.
• Limit your intake of carbonated drinks or drinking through straws.
• Sit down and eat.

Summary

Bloating is common. Constipation or stagnant gases are some of the causes of bloating. Some foods can cause bloating. Others can help reduce it by stimulating the digestive system to move stool or by causing the body to excrete excess water and sodium.

For those who are sensitive to foods and behaviors that cause bloating, changing your diet and making some adjustments to your diet and activity level can help you avoid or manage it.