Top 10 Foods to Beat Bloating and Flatten Your Stomach
You'd love to have a flat belly for the party tonight, but thanks to one
too many sodas or that basket of tortilla chips, zipping your pants is a
real struggle. Abdominal bloating not only looks bad but can also cause
physical discomfort. The good news? Experts say stomach bloating is a
condition you can avoid pretty easily. Now for the good news: The occasional puff up can be reduced through
some wise food choices and lifestyle changes. To ward off the inflation,
try these bloat-blocking foods to feel like yourself again.
1. Rice (fully digested carbohydrates): Some foods,
especially certain carbohydrates, are either indigestible or only
partially digested in the gut. These foods can cause gas buildup and
therefore bloating. According to American College of Gastroenterology,
rice and rice flour make a good substitute for starches such as wheat,
oats, corn and potatoes. Rice is fully digested in the small intestines,
giving it the least potential to form gases in the gut.
2.Banana (potassium): Bloating is not always gas-related. High sodium intake could be the culprit. Hiding in most of today’s processed foods and restaurant items, sodium attracts and retains water in the body. Potassium on the other hand, can help counter sodium’s role. Maintaining your overall potassium-sodium level is important for water balance. If your bloat is a result of yesterday’s salty dinner, try adding sliced banana to your morning oatmeal for some balance.
3.Yogurt (probiotics): The basics of beating the bloat with yogurt is to first make sure you're choosing a yogurt that has active cultures. Regularly consuming yogurt with active cultures increases lactobacillus and bifidobacterium—the “good" bacteria—in the digestive tract, which facilitate efficient digestion and prevention of belly bloat. The best source is plain, non-fat or low-fat yogurt. If you need a bit of sweetness, mix in fresh fruit at home rather than grabbing flavored yogurts.
4.Herbal tea (antispasmodic): Researchers from the University's Nerve-Gut Research Laboratory found that peppermint activates an "anti-pain" channel in the gut that soothes inflammation. For quick relief, sip a peppermint tea to help relax the digestive tract and return to normal peristalsis, aka muscle contractions.
5.Cucumber (natural diuretic): If you’re already bloated, cucumbers can make a great tummy-flattening snack. The high water and low fiber content of these tasty vegetables can cause increased urination, which in turn, makes you feel slimmer.
6.Papaya (papain): A 2009 study showed that raw papaya contains a white, milky substance called papain and when ripe, the fruit is moderately laxative and helps in the movement of the bowels. Although it is not the most popular or readily available fruit, papaya may be worth considering. Try using fresh papaya slices in a breakfast smoothie.
Remember, foods affect different bodies in different ways. If you are concerned about how often you feel bloated, try keeping a food diary to identify specific foods that you should avoid. Occasional bloating is normal, but if it occurs chronically, bloating can be a symptom of a more serious health problem. If your problem is chronic, or if you are experiencing a severe increase in gassiness or distention, you should talk to your health care practitioner right away.
2.Banana (potassium): Bloating is not always gas-related. High sodium intake could be the culprit. Hiding in most of today’s processed foods and restaurant items, sodium attracts and retains water in the body. Potassium on the other hand, can help counter sodium’s role. Maintaining your overall potassium-sodium level is important for water balance. If your bloat is a result of yesterday’s salty dinner, try adding sliced banana to your morning oatmeal for some balance.
3.Yogurt (probiotics): The basics of beating the bloat with yogurt is to first make sure you're choosing a yogurt that has active cultures. Regularly consuming yogurt with active cultures increases lactobacillus and bifidobacterium—the “good" bacteria—in the digestive tract, which facilitate efficient digestion and prevention of belly bloat. The best source is plain, non-fat or low-fat yogurt. If you need a bit of sweetness, mix in fresh fruit at home rather than grabbing flavored yogurts.
4.Herbal tea (antispasmodic): Researchers from the University's Nerve-Gut Research Laboratory found that peppermint activates an "anti-pain" channel in the gut that soothes inflammation. For quick relief, sip a peppermint tea to help relax the digestive tract and return to normal peristalsis, aka muscle contractions.
5.Cucumber (natural diuretic): If you’re already bloated, cucumbers can make a great tummy-flattening snack. The high water and low fiber content of these tasty vegetables can cause increased urination, which in turn, makes you feel slimmer.
6.Papaya (papain): A 2009 study showed that raw papaya contains a white, milky substance called papain and when ripe, the fruit is moderately laxative and helps in the movement of the bowels. Although it is not the most popular or readily available fruit, papaya may be worth considering. Try using fresh papaya slices in a breakfast smoothie.
Remember, foods affect different bodies in different ways. If you are concerned about how often you feel bloated, try keeping a food diary to identify specific foods that you should avoid. Occasional bloating is normal, but if it occurs chronically, bloating can be a symptom of a more serious health problem. If your problem is chronic, or if you are experiencing a severe increase in gassiness or distention, you should talk to your health care practitioner right away.
7. Pineapple
Pineapples have long been used to treat digestive disorders, such as
bloating. There is a clever little enzyme in pineapples, known as
bromelain. It is thought to aid digestion by breaking down proteins in
the stomach which can help to relieve abdominal bloating. If you don’t
like pineapple, then you can always take bromelain in concentrated
tablet form. But before taking any supplements, make sure you to talk to
your doctor and check the label for the recommended dosage and for
possible side-effects.8. Avocado
This superfood, avocado, is here to rescue your tummy. Avocado contains the digestive enzyme lipase, which breaks down fat and gets food out of your digestive tract to prevent gas and bloating. It’s high potassium content also helps you eliminate water. There are many ways to reap the benefits of this fabulous fruit. Why not slice it up on toast with a sprinkle of salt and pepper on top, whiz it up into smoothie or it enjoy as part of a fruit salad.
9. Ginger
Ginger is an effective carminative, (a carminative is a fancy word for a herb that helps to soothe the digestive tract and relieve gas). Ginger medicinal benefits also include thinning of the blood and improving circulation, which helps to relieve bloating. Ginger can also provide effective pain relief which makes ginger useful for easing abdominal pain that is often associated with bloating. To get the best out of ginger, why not make a fresh ginger tea? Alternatively, ginger is a great ingredient to add to dishes for a zesty kick.
10. Apple Cider Vinegar (ACV)
Apple cider vinegar may not smell particularly inviting, but once you know that it is a hero for curing bloating, you may be more inclined to hold your nose and sip on the stuff. Just make sure you buy a good quality bottle of organic, unfiltered, unpasteurized, and unprocessed ACV. The refined stuff isn’t going to cut it. Look out for the stringy, filmy material floating in the bottle – this material, called the mother, is good bacteria that creates the vinegar. But before you go downing a bottle neat, it is worth knowing that the best way to consume apple cider vinegar is to dilute it with water (1 tablespoon with a glass of water), and drink it before a meal, to reduce bloating afterwards.
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