Updated: Aug 15, 2022
If you're bloated, it's likely that your digestion isn't working as efficiently as it could be. There are many symptoms of bloating, including feeling full or uncomfortable after eating, burping frequently, and having a distended belly.
If you're chronically bloated and suffer from other digestive issues like constipation or diarrhea, it's a good idea to talk with your doctor about the best way forward.
If you're looking for immediate relief from your bloat problem (and who isn't?), here are some things that can help:
Fiber: Fiber is an essential part of any diet for two reasons—it helps with digestion and weight loss! But did you know that fiber also has benefits for heart health? It lowers cholesterol levels by binding with bile acids in the small intestine so they don't end up back in circulation where they can build up plaque on artery walls and cause atherosclerosis (hardening of the arteries). Fiber also helps lower blood sugar levels by slowing down the absorption of glucose into the bloodstream after meals.
Yogurt: Yogurt is a great option for people looking to reduce bloating. Yogurt is a good source of probiotics, which are good bacteria that live in your intestines and help you digest food more effectively. Probiotics also help keep harmful bacteria at bay. Probiotics are especially important if you struggle with constipation or diarrhea because they can help balance your gut flora and keep the digestive system functioning well overall. The more balanced your "inner ecosystem" is, the less likely you'll experience uncomfortable bloating or other gastrointestinal problems. In addition to being high in probiotics (good bacteria), yogurt provides several other benefits as well: calcium that's essential for strong bones, protein that helps build muscles, vitamin B12 for healthy blood cells, potassium for electrolyte balance, and calcium lactate, which has been shown to ease symptoms of irritable bowel syndrome (IBS). Just make sure to get the ones that are not filled with sugar :).
Avocado: Avocados are a good source of potassium, fiber, healthy fats, and vitamins E and K. They’re also rich in vitamin C, magnesium, and biotin (great for healthy hair 😊 ).
Blueberries: Blueberries are a great source of fiber, vitamin C, iron, and antioxidants. Fiber helps you feel full so it's a good idea to include foods like blueberries in your diet if you're trying to lose weight or simply want to feel more energized throughout the day. Blueberries also contain vitamin C which helps absorb iron—in turn helping you stay energized. Blueberries are also loaded with antioxidants that can help protect the body from free radicals that cause damage such as wrinkles and certain types of cancer!
Asparagus: Asparagus is a great source of fiber, and help improve digestion. Asparagus is rich in vitamins A, B, and C. It’s also high in folate, which helps with cell growth and blood production. The best part of asparagus? It’s low in calories (just 20 calories per serving) and fat-free! Plus, it contains loads of antioxidants that can help protect cells from damage caused by free radicals.
Ginger: Ginger is a natural anti-inflammatory and pain reliever. Ginger can help with digestion, nausea, colds, the flu, and even motion sickness.
Pineapple: Pineapple is one of the best foods to reduce bloating. It does this by helping to relieve heartburn, indigestion, and gas. Pineapples also help with constipation and diarrhea. Pineapples contain bromelain, a substance that has anti-inflammatory properties. In addition, they are high in insoluble fiber which helps increase stool bulk and frequency through their ability to absorb water within the intestinal tract. Bromelain can also assist digestion by breaking down proteins more easily so they aren't difficult for your body to process. The combination of these two factors means that pineapple can be helpful in reducing bloating caused by excess gas or constipation/diarrhea because it helps your body eliminate waste more efficiently so you don't retain excess fluid from food products such as meat products or dairy products which may irritate the colon causing bloating.
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