Foods that cause or reduce Bloating

 

If you feel uncomfortably bloated after meals, it might be time to look at the types of foods you are eating.

Broccoli, cabbage, kale

Broccoli, cabbage and kale are cruciferous vegetables and contain raffinose—a sugar that remains undigested until bacteria in the gut ferment it. That produces gas and makes you bloat. However, consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that is less prone to bloating. Hence, we need to keep eating the green vegetables, but limit the portions.

Beans

Beans, along with lentils, soybeans and peas, are gas-causing foods. They contain sugars and fibers that our bodies cannot absorb. So when legumes reach the large intestine, the gut bacteria take the lead and feast on them. This process leads to gas. 

If combining legumes with easily digestible whole grains, like rice or quinoa, we will eventually get used to them. If you eat fruits, veggies, nuts, whole grains and beans often, they will not bother you as much as if you eat them sporadically.

Milk

If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant—which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating. 

So you may opt for the many lactose-free or nondairy alternatives. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.

Apples

High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people cannot tolerate. 

But apples are a great snack and eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis and emphysema, so eating them in moderation and separately from meals, and time your eating right. Other fruits that bloat include pear, peaches and prunes. 

Salty foods

Eating high-sodium foods can trigger water retention, which can balloon you up. But sodium sneaks its way into most processed and packaged foods, including soups, breads as well as other salty fast foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out. 

Luckily, there are foods that can reduce bloating.

Cucumber

The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling. Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes.

Bananas

Foods rich in potassium—like bananas, plus avocados, kiwis, oranges and pistachios—prevent water retention by regulating sodium levels in our body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation, and bloating can also be caused by constipation.

Papaya

The enzyme in papaya, papain, helps break down proteins in our GI system, which makes digestion easier. It also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.

Asparagus

Asparagus is an anti-bloating superfood. 

It contains prebiotics, which help support the growth of 'good' bacteria. This helps maintain a healthy balance in our digestive system to prevent and/or reduce gas. 

In addition, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.

Yogurt

Probiotics help regulate digestion and champion the overall health of our digestive tract.

So eat the bloat away with yogurt that has active cultures. You can sweeten it with a little honey, jam or granola.

Fennel seeds

Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.

Ginger

Ginger contains the digestive enzyme zingibain. which helps the digestive system break down protein. The compound potentially helps food be digested more easily, reducing bloat, gas or constipation. 

Peppermint and chamomile tea

If you are feeling puffy after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes the stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.