Top 5 Foods That Reduce Bloating
By Madalina Hubert
Whether it’s the holidays, a party, a special occasion or just because you’re in the mood, eating delicious dishes and special treats can leave you feeling heavy and bloated. If that’s how you’re currently feeling, then you’ve come to the right place! This article is all about the top five foods that reduce bloating.
There are several factors that can cause bloating. The three most common are:
- You ate too much (and the goodies are not only weighing on you but slowing down your digestive system)
- You’ve had too much salty food (and now you have extra water retention)
- You have too much gas in your digestive tract (which could be related to constipation)
Regardless of the cause, it never feels good. So what can you do about it?
The first steps are:
- Eat less (i.e. reduce portion sizes)
- Opt for lighter foods (i.e. less meat, desserts and junk food)
- Drink water (preferably warm to stimulate digestion)
Top 5 Foods That Reduce Bloating
In addition to this, there are also certain foods that reduce bloating. Here are some of the most popular ones to keep in mind.
Bananas are Among the Best Foods That Reduce Bloating
Eating too many salty foods can lower the levels of potassium in the body, which leads to water retention. That is why it is a good idea to eat potassium-rich foods like bananas to counter this bloating. Since bananas also contain fibre, they may also help relieve constipation, which is another cause of bloating. However, overly ripe bananas may have the reverse effect for those with sensitive stomachs, so pay attention to that.
Warm Up your Digestive System with Ginger
A versatile herb, ginger has warming and anti-inflammatory qualities that can benefit the digestive system, placing it among the foods that reduce bloating and constipation. Ginger helps expel gas, promotes blood circulation, and works to break down protein. There are several ways to take advantage of the anti-bloating effects of ginger. The most popular is to drink ginger as tea. Just add a few slices to hot water and steep. You can also grate ginger and use it to spice your food. For more about the many health benefits of ginger, see here.
Lose Weight and Reduce Bloating with Avocado
Avocado is a superfood with healthy fats, potassium, fibre, and antioxidants that can reduce bloat (caused by gas or water retention) and make you feel energized. Its high nutrient, low carb qualities make it also a great fruit to eat if you want to feel full, but still lose weight. Learn more about the health benefits of avocado here. There are various ways to enjoy avocado, including adding slices to salads and other foods. It is also the main ingredient in guacamole, the popular Mexican salad/dip.
Citrus Fruits are Foods That Reduce Bloating & Energize You Too
These acidic fruits are often praised for their anti-bloating benefits. Lemons, oranges and grapefruits all have good effects. Lemons stimulate the liver to release bile, which contributes to better digestion. The sour taste of lemons or limes can also lead you to drink extra water, which is also good for expelling the salty content that causes water retention. Oranges contain both fibre and potassium, both of which help to reduce bloating. The same can be said for grapefruit and pomelo. It’s a great idea to eat them raw to get their full benefits.
Enjoy a Taste of Chicken Noodle Soup (or its Equivalents)
Soup is filled with fluid and is also filled with many fibre-rich vegetables, which are among the foods that reduce bloating. However, pay attention to limit the amount of salt or it will have the opposite effect. That is why home-made soups are usually the best options. Other alternatives that boost the digestive system include Vietnamese pho and Chinese congee. Note that the home-made varieties are the best. Here are 5 varieties of easy Asian soups you can try at home today: 5 Easy Soup Recipes: Asia Edition.
Other foods that reduce bloating include fermented foods such as yogurt and kefir, kimchi and sauerkraut (because of probiotics), spinach (because of fibre), cucumber (because of potassium) and goji berries (because of stimulating blood circulation). To learn more about foods that help digestion, see here.
Here are also some recipes to keep in mind that are light and easy to digest:
Madalina Hubert is a Toronto-based writer specializing in art, culture, travel, and culinary explorations.
Disclaimer: The contents of this article are purely informational and educational in nature. The information is not a substitute for professional medical expertise or treatment.