Everyone has put up with bloating at least once- your belly unexpectedly becomes puffed, and all you can do is caress it. If you didn’t consume a few beers that day (a case in which there’s no question concerning the source of bloating!), you might wonder what causes your bloating.
What Causes Bloating?
Bloating occurs when your gastrointestinal tract is filled in one of its sections with excessive gas or air. It can also be caused by too much water retention or by the inflammation of the digestive tract.
Bloating has many diverse causes, sometimes unclear, but the most frequent causes are:
- fried foods and fatty foods;
- indigestible carbohydrates;
- soda water and drinks, beer;
- low potassium levels;
- reduced water consumption.
Can a Dietary Change Relieve Bloating?
Two dietary changes might bring relief to your bloating problem:
- high-fiber food and/or
- drinking enough water.
Fiber-rich food is good for bloating because it makes your digestive system work at a normal pace. The same thing can be said about good hydration. Using these tips, you might find significant relief.
What Foods Bring Relief from Bloating?
There’s no doubt that foods can cause bloating, but there are some foods that might debloat your stomach. Best foods for bloating are usually those providing good hydration, fibers and potassium, because these three elements work together to maintain a healthy digestive system.
When it comes to a healthy diet, avocado usually occupies a leading place. We find it by itself, in vegan recipes, sandwiches, salads and even in sushi. A favorite food for BIO diets, avocado is rich in potassium, antioxidants and healthy fibers, each essential for reducing bloating and for a healthy digestive system.
Watermelon is a key food to consume if you want to both avoid gaining weight and reduce bloating. Because it is 90% water, watermelon is a low-calorie food and helps the body to reach the hydration level necessary for eliminating gas pockets.
Abundant sources of bloating-reducing potassium, bananas can be found on most dining room tables. Eating bananas can be a significant step forwards in the fight against bloating thanks to their potassium concentration, which reduces excess sodium and, thus, excessive water retention.
Yogurt contains probiotics also found in your gastrointestinal tract. Their function is to maintain a balanced digestive system and to reduce gut inflammation. You may be lactose intolerant. There’s still a way for you to enjoy yogurt and partake of its benefits. You can try kefir, which is also rich in probiotics.
Blueberries are a rich source of fiber that combines with antioxidants to reduce bloating. Buying them frozen for smoothies won’t affect their nutritional virtues, so you can still enjoy your refreshing blueberry smoothie.
Due to being filled with water, healthy fibers and potassium, oranges may help alleviate your bloating problem.
- Sweet potatoes
Sweet potatoes have a significant advantage over regular potatoes. They contain elements that blast excessive water retention, preventing the formation of gas bubbles.
Cucumbers ensure good hydration for your digestive system thanks to their high water concentration. It also contains two elements providing fluidity throughout the intestinal tract.
This common fruit, rich in potassium and natural fibers, may also help you reduce bloating. Apples provide good hydration, ensuring that the digestive tract works at its normal pace.
Oatmeal recipes are the best friend of gym-goers. They provide essential nutrients at a low-calorie intake. They also contain a fiber called beta-glucan, an anti-inflammatory agent that helps the digestive system work as smoothly as possible.
Kiwifruit has become one of the most popular healthy foods. It supports heart health, digestive health, and it also boosts your immunity. Due to an enzyme called actinidin and its potassium content, kiwifruit is a good fruit for a bloated stomach.
Tomatoes are an accessible source of fibers that help you fight against bloating. Their high water concentration can also provide sufficient hydration for your digestive system. We only have one piece of advice: don’t heat them because this would reduce their fiber and water content.
Other tips to avoid bloating
Cases of bloating are frequently linked to overeating, even by ordinary observers. It stretches your stomach, leading to the formation of gas or air bubbles. Eating smaller portions ensures that your stomach keeps its natural size and functionality.
If eating too much in one meal doesn’t help with your bloating, neither does gulping down food. We recommend you eat slower to avoid eating too much… air! As strange as it sounds, Aerophagia is a real thing, and we should try avoiding it because it sure doesn’t help with our bloating problem.
An exercise routine or a walk in the park can also be great tips to avoid bloating that we recommend you incorporate into your lifestyle. When you feel bloated, try to take a walk!
Finding relief from bloating may sometimes seem difficult, given that it requires a change in our lifestyle and diet. But delicious food can make everything easier. When shopping at a grocery store in the future, bloating-fighting foods will attract you with more than just their smell and taste. By remembering our medical and dietary tips for bloating, your problem could fade away little by little.