Have you ever felt your stomach like a balloon and not like a digestive system? We all have been there at some point or the other. GI-related conditions like irritable bowel syndrome (IBS) have a huge impact on bloating, yet what we eat also plays an important role. Just like some foods cause bloating, in the same ways there are foods that reduce bloating.
Why Do You Experience Bloating?
Bloating can occur due to a number of factors which traps the air in digestive tract. Some reasons you might feel bloating are:
- What you eat like foods rich in fat, fiber, salt, and carbonated drinks
- How you eat, when you eat quickly, it results in more air in your mouth
- An unknown food sensitivity
What is So Special about Functional Foods?
Now that you know what to avoid, let’s learn what to include in our diets to decrease or prevent bloating.
Choose foods rich in water and potassium. When your potassium intake is insufficient, your body holds more water and sodium. This can result in a distended belly.
Take cooked veggies rather than raw, this way the bloat causing food becomes easy to digest. Include sprouted legumes, seeds and nuts instead of usual.
Best Foods to Decrease Bloating
Bloating is generally associated with what you eat and how you eat. This means some simple and easy changes can help you get rid of it and lose weight as well.
These contain 95% of water. This makes them very refreshing and the best thing to eat for hydration. As these are super-hydrating, these can help wash out GI-tract. This improves passage of food which otherwise causes gas, bloating and constipation.
Flavonoid quercetin is present in cucumbers. It can help decrease inflammation in your digestive system.
There is an enzyme called bromelain found in pineapple. It breaks down protein and helps in digestion.
Pineapple has a small amount of sodium and is very rich in potassium. This tasty and juicy fruit help s reduce bloating. As per a research, pineapple can decrease colonic inflammation which may be causing that distended stomach.
Kefir is yogurt’s cousin. It is a pungent fermented drink containing lactase. Lactase is an enzyme because of lactose – the main sugar found in milk which may be troubling your tummy. According to a study, drinking kefir decreases lactose digestion symptoms such as bloating, gas and stomach pain up to 70%.
Bananas are super rich in potassium. In a study, females ate bananas before their meals. This reduced bloating to a significant level. The scientists gave credit for these belly-relieving results to the prebiotics present in bananas.
Watermelon has very high water as well as potassium content. So, it can help lower water retention. Eating watermelon brings your pre bloating stomach back in no time as it helps in flushing extra sodium out of your body. This reduces bloating.
All the healthy fats present in avocados may save you from uncomfortable bloating. The high amount of potassium found in it can aid your body in throwing out sodium and excess water also.
There are scientific reasons behind drinking peppermint tea to calm an upset stomach. including mint in your diet in any form gives you the benefits of its antispasmodic properties. This eases the digestive tract and can decrease the pain caused by bloating. There are certain flavonoids present in mint. These hinder the working of certain cells of the immune system which may be part of bloating.
Celery is considered as one of the best to decrease bloating. This is so because it naturally contains a lot of water. It is rich in potassium and has some diuretic properties also. Just like cucumbers, its flavonoids also have anti-inflammatory properties.
Don’t confuse it with the sweet, sugary drink available at supermarkets.
Yogurt that contains live and active cultures, known as probiotics – has shown to enhance digestive health. It is rich in potassium as well that we very well know helps prevent bloating.
Include them in any form in your diet to decrease bloating. Tomatoes contain large amounts of lycopene. Studies conclude, this antioxidant shows many de-bloating and anti-inflammatory effects. Moreover, these are potassium superstars.