Bloating is embarrassing to discuss, but it happens to everyone from time to time. A condition that occurs when your abdomen traps gas, feels swollen, or retains fluid. It can be uncomfortable or even painful, but fortunately, the right foods can reduce the bloat. Here’s a list of anti-bloat foods to help you feel like yourself again:
- Kefir: When the bacteria in your digestive tract are out of balance, gas and bloating are often the result. Probiotics can help, and kefir has three times as many probiotics as yogurt. What’s more, it doesn’t contain lactose like yogurt does, so it’s less likely to cause problems for lactose-intolerant people. This tangy cultured dairy drink can be used in smoothies, cereal, or as a buttermilk substitute in pancakes.
- Avocado: Packed with potassium, avocado helps pump water out of your cells and relieves bloating. Other potassium-rich foods you might find helpful include potatoes, bananas, legumes, spinach, and winter squash.
- Ginger: A tried-and-true home remedy for many ailments, ginger contains compounds that aid in digestion and help reduce bloating. Try steeping fresh ginger in water, drinking it like a tea, or adding fresh ginger to smoothies, salad dressings, or oatmeal.
- Oranges: Oranges are a water-rich food that can help move fiber through the digestive tract and contain electrolytes. Other good hydration foods include watermelon, berries, cucumber, and cantaloupe.
- Asparagus: Asparagus acts as a natural diuretic, helping flush excess water from your system. It also contains prebiotic fiber to help keep your digestive tract working effectively.
- A2 Milk: The lactose in milk causes problems for many people, but it’s the A1 beta-casein protein that scientists now believe causes bloating and abdominal pain. A2 milk comes from cows that naturally produce lactose-free milk.
- Peppermint: The oils in peppermint can relax the gastrointestinal muscles and relieve spasms and bloating. During processing, these oils can be lost, so try steeping fresh peppermint leaves or tossing them into a salad.
- Beans: Beans may seem a counterintuitive choice, but they can actually alleviate bloating if you eat them regularly.
- Fennel Seed: These anise-flavored seeds freshen breath, and they also contain a compound that alleviates bloating and cramping by subduing gastrointestinal spasms. Chew on the seeds or steep them in hot water and drink like tea.
- Dandelion: Dandelion is a wild green with a slightly bitter flavor that acts as a natural diuretic. This helps with stomach distension, but it can also work to lower blood pressure. Add fresh dandelion to salads, soups, and pesto, or sip some dandelion tea.
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