You are familiar with the feeling as though you’re going to burst since you overate for supper. Or perhaps it was the hectic pace of having to eat lunch at work in between meetings. You’re feeling bloated, gassy, and unhappy for whatever reason, and you’re hankering some stretchy trousers.
Bloating is a common and often normal experience.
Chewing every mouthful for longer before swallowing your food is probably good for overall nutrition absorption and digestion.
Bloating is a condition where your belly feels full and tight also sometimes the abdomen may appear visibly distended or swollen.
We can reduce bloating naturally by just keeping a check on what we eat. Bloating can also be a sign of water retention in some cases, it can also signal an underlying medical condition, especially if it happens frequently.
One can help control bloating by eating foods that reduce inflammation and fluid retention and improve gut health.
But there’s good news. Just as some foods may leave you feeling like something inflated your belly, others can help deflate it—naturally. Here are some proven belly bloat-fighters.
Papaya:
Papaya is a fantastic natural de-bloating food. Papaya contains a natural enzyme called papain that is good at breaking down proteins. This is key because poorly digested proteins can ferment in your gut and cause bloating. Pro Tip: For maximum enzyme content, choose slightly unripe papayas (they’ll have more green on the skin) – that’s where the papain concentration is highest!
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Avocados:
Avocados are one of the best natural sources of potassium, even more than bananas. Potassium helps balance sodium levels and reduces water retention, which can ease bloating.FODMAPs are fermentable carbs that can cause bloating and gas in people with sensitive digestive systems Avocados contain a FODMAP called sorbitol, but in moderate portions (about ⅛ to ⅓ of an avocado), they are low enough in FODMAPs to usually avoid triggering symptoms. Avocados also contain antioxidants like lutein and vitamin E, which have anti-inflammatory effects. Chronic gut inflammation can contribute to bloating, so reducing that can help improve digestion overall.
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Bananas
Bananas are good source of fiber rich in potassium, a mineral that helps regulate sodium levels in the body, that helps the body flush out excess water and reduce puffiness. Bananas contain pectin, a soluble fiber that can help bind excess stomach acid and improve digestion. They also have prebiotics, which feed good gut bacteria and reduce bloating caused by imbalances.
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Quinoa
A gluten-free grain, quinoa is a good fiber-rich grain for people who have gluten sensitivity. Quinoa’s high fiber content is the cause of the association between the grain and digestion. Fiber relieves bloating and diarrhea, among other digestive problems.
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Yogurt
Yogurt can be either a bloating remedy or trigger—it all depends on your body and the type you choose. Fermented dairy has anti-inflammatory effects, calming an irritated gut also it is easier to digest than milk (for some), reducing bloating from heavy meals. The probiotics (beneficial bacteria) in yogurt help your gut digest and absorb food, so there’s less gas and bloating.
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Berries
Because the majority of berries—strawberries, blueberries, and raspberries—naturally contain few fermentable carbohydrates, they are safer for sensitive stomachs, particularly those with IBS, and they don’t feed bacteria that produce gas. One of the main causes of bloating, gut inflammation, is lessened by their anthocyanins, which are plant pigments.
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Cucumber
Cucumbers are nature’s ultimate de-bloating snack—here’s why they work so well and how to use them for quick relief. Similar to celery, cucumbers, which contain 95% water, can help reduce bloating caused by dehydration. Anti-inflammatory compounds Silica and flavonoids soothe irritated digestive tracts.
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Ginger
Ginger is a superstar when it comes to de-bloating. Ginger contains an enzyme called zingibain that enhances protein digestion, which may help reduce the production of gas and prevents uncomfortable feeling of bloating. Studies also suggest that ginger helps stimulate digestive juices, promote gastric motility, and relieve gastrointestinal discomfort, including gas and bloating.
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