Are you feeling bloated after having your meal?
Or is your period giving you a bloating sensation?
No more bloating after reading this blog because we will help you out with the top 15 foods that are proven to control bloating issues.
So, bloating is an uncomfortable and painful condition that occurs when there is excessive gas in your digestive tract. For managing this condition there are various foods known to improve your digestion by alleviating symptoms of bloating. Also, they help you to reduce inflammation by promoting your gut health.
Here is the list of the most effective foods to include in your diet to reduce bloating:
[1] Ginger
The first thing you can do is have ginger which is a handy thing in most kitchens and ginger is a well-known remedy for digestive issues, including bloating. It contains compounds like gingerols and shogaols that help relax the intestinal muscles and reduce inflammation. What you can do is prepare a soothing ginger tea or add some amount of fresh ginger to your meals that can help you out in providing significant relief.
[2] Cucumber
That low-calorie food, none other than our refreshing cucumbers, is high in water content and contains quercetin, an antioxidant that reduces swelling. When you have them in your dietary routine their hydrating properties help flush out excess water and toxins from the body, reducing bloating and giving you back your comfortable gut.
[3] Bananas
Did you know that bananas improve your digestion? That's due to their fibre content and bananas are rich in potassium, which helps regulate sodium levels in the body and prevent water retention. Due to this, they can help reduce bloating caused by salty foods. But bananas may not be the best option for all people so be mindful to consume in moderation.
[4] Yogurt
We all have different sorts of opinions on yogurt because a few people are not so fond of it but yogurt contains probiotics, beneficial bacteria that promote a healthy gut. Also, probiotics can improve digestion and reduce symptoms of bloating by balancing the gut microflora. All you need to do is have plain unsweetened yogurt that too by avoiding added sugars that are known to contribute to bloating.
[5] Papaya
Next, talking about papaya contains an enzyme called papain, which helps you to enhance your digestion by breaking down proteins. This can help reduce bloating and gas. Eating fresh papaya or drinking papaya juice can be beneficial for you to reduce your bloating issue.
[6] Asparagus
Here comes the 6th food to control your bloating, that's asparagus which acts as a natural diuretic, helping to remove excess water from the body. It is also enriched with fiber and prebiotics that support healthy digestion and reduce bloating.
[7] Peppermint
Herbal teas are one of the best ways to soothe your inflamed digestive tract likewise peppermint contains menthol, which relaxes the digestive tract muscles and helps relieve bloating and gas. Whenever you feel bloated or gas then you can have peppermint tea or using peppermint oil can provide relief from bloating symptoms and comfort your digestive tract as well.
[8] Fennel
These fennel seeds and fennel tea have been used for centuries to treat digestive issues. This is because fennel has antispasmodic properties that relax the gastrointestinal muscles, reduce gas, and reduce bloating.
[9] Kiwi
Kiwi is a food that can help you with several benefits by providing you with all the essential nutrients required because it is rich in actinidin, an enzyme that aids in protein digestion. Also, it contains fiber and antioxidants that support gut health and reduce bloating. When you have kiwi regularly it can help maintain a healthy digestive system.
[10] Pineapple
Delving in depth to pineapple, it contains bromelain, an enzyme that helps break down proteins and improve digestion. Bromelain also has anti-inflammatory properties that can reduce bloating and swelling in your stomach.
[11] Avocado
These healthy fats in the form of avocados are high in potassium, which helps balance sodium levels and prevent water retention. They are also enriched with fiber that supports your digestion and reduces bloating.
[12] Turmeric
Turmeric is the compound that is known for its antibiotic properties from the ancient days. It also has anti-inflammatory properties due to its active compound curcumin. Due to that, it can help reduce inflammation in the gut and alleviate bloating. You can add turmeric to your meals or drinking turmeric milk can be highly beneficial for your health.
[13] Oats
Oats can be included in your diet for managing your weight and reducing bloating because they are rich in soluble fiber, which helps regulate bowel movements. Having oatmeal in your breakfast can provide a good start to your day by promoting healthy digestion.
[14] Green Tea
Green tea is not only for weight reduction purposes, it also contains antioxidants and has diuretic properties that help reduce water retention and bloating. When you have green tea regularly it can support overall digestive health.
[15] Lemon Water
When you are running out of time with no ingredients nearby lemon water can help you due to its natural diuretic and helps flush out excess water and toxins from the body. Drinking warm lemon water in the morning can kickstart your day by promoting digestion and reducing bloating throughout the day keeping you refreshed.
Conclusion
This is all you can do simply at home to bring you out of bloating by incorporating these foods into your diet. Having these foods is beneficial for you in several ways such as enhancing your digestion promoting gut health, and ensuring you follow the method of trial and error to understand the foods that work for your body. Along with these you need to stay hydrated and have smaller frequent meals which will further support your digestion.