Has this ever happened to you that your stomach feels uncomfortable and heavy after meals? You are not the only one facing it. Bloating is a problem that millions of adults face every day, according to Harvard. However, small changes can help relieve discomfort. Harvard trained gastroenterologist Dr. Saurabh Sethi suggests 10 best foods that can help reduce bloating.Bloating occurs when excess air or gas structure is captured in the digestive tract or when the intestinal muscles do not move effectively. This can be triggered by eating too fast and swallowing air, consuming gas -producing foods such as beans, onions or carbonated drinks or food intolerances. Sometimes hormonal changes can also lead to bloating.
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The good news is that some foods can actively calm the digestive system by providing enzymes that effectively break food. Here is a detailed list of 10 foods that can beat bloating, according to gastroenterologist
10 Foods to beat bloating:
KiwiKiwi is rich in fiber content and contains actinidine enzyme, which helps protein insert. A study published in the Journal of Nutritional Science found that consumption of two Kiwi’s daily improved bowel movements in individuals with mild constipation. PapayaThe papain enzyme is packed with digestive support. This enzyme helps to break down protein and support digestion. Clinical studies indicate that a small serving of fresh papaya is a good alternative to reduce bloating after a protein -heavy meal. PineappleA small serving of fresh pineapple after a large meal or added to salads can help digestion for some people. Pineapple is a food source to BromelainA group of enzymes that melt protein. According to webmd, Bromelain can help with digestion and reduce inflammation.
CucumberThe cucumbers have a lot of water content and contain fiber. Their moistening effects also help to flush excess sodium, which can contribute to water maintenance and bloating. Add cucumber to meals in the form of salads to gain advantages. Chia seedsChia seeds are packed with fiber, and when consumed with water, these seeds are formed gel -like texture In the intestine which ultimately helps to soften the stool and maintain regularity. However, individuals with certain health conditions, such as low blood pressure or kidney disease, should consult a health care provider before consuming chia seeds.QuinoaQuinoa is a whole grain containing prebiotic fibers. These fibers can promote the growth of favorable gut bacteria. A study published in PubMed Central found that Quinoa’s bioactive compounds can improve intestinal microflora. OatsA study published in PubMed Central found that beta-glucan-rich oats or oat-based products in a diet significantly reduce blood lipid profile and blood pressure by regulating insulin metabolism. You can enjoy fennel seeds that have traditionally been used to relieve bloating and gas. GingerGinger has been used as an aid for digestion for eternity. One study found that ginger significantly reduced gastrointestinal pain and improved digestion. These properties can help relieve bloating. Peppermint tea or oilPeppermint oil relaxes smooth muscle in the intestine and can reduce spasms and trapped gas. Several clinical studies show benefits for abdominal pain and bloating, especially in IBS. To consume, you can try peppermint or after consultation, can consume enteric coated peppermint oil capsules.Fennel seedsFennel seeds have traditionally been used to relieve bloating and gas. A study by NIH found that fennel oil was effective in reducing the symptoms of irritating bowel syndrome, including bloating and gas. To consume these, you can chew some fennel seeds after meals or sip fennel tea.These diet adjustments can help relieve mild bloating. However, individuals who feel constant bloating, along with unintentional weight loss, persistent severe pain, blood in stool or recurring vomiting, must consult a healthcare professional as these may indicate condition such as celiac disease, SIBO, IBD, ovarian pathology or obstruction.Disclaimer: Disclaimer: This article is only for information purposes and should not replace professional medical advice. Always contact a care provider for persistent digestive symptoms.
