Bloating and Gas- 25 Healthy Food that Help

Our body’s digestive system is the main functioning organ and imbalance in the digestive system can cause various issues like bloating, gas and constipation. Digestive imbalance is caused due to overeating and sometimes not eating on time.

Bloating is caused by overeating and food intolerance in your body. The feeling of full stomach and gas due to overconsumption can be dangerous for our body. Gas occurs when we don’t eat on time, and when we consume more air than food.

However, controlling how and when you eat, like eating on time and eating slowly, can help you overcome this disorder. Bloating and gas are common digestive discomfort issues, and they occur due to overeating and fluid retention in the body.

1. Importance Of Diet:

Digestive issues are common in the human body as we eat many intolerant foods, and it affects the digestive system. Finding the perfect diet and foods that suit your body is important.

1.1 Identify unfitting food:

Find the food items that may cause you bloating and gas. Avoiding such food items can keep your health and diet in a good state. Some common foods that cause bloating and gas are beans, cruciferous vegetables (e.g., broccoli, cabbage), onions, garlic, and dairy products.

1.2 Eat slowly and smaller:

Eating slowly and smaller bites may help with bloating and gas as in this process, the digestive system works calmly, and the food is digested slowly. It allows the food overload in the stomach and the digestive system to work effectively.

1.3 Avoid carbonated beverages:

Carbonated beverages contain excess amounts of gas, leading to digestive discomforts like bloating and gas. Drinks like sodas and sparkling water lead to excess air and cause pain in the stomach.

2. Importance Of Fiber, Prebiotics & Hydration:

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Fibers, prebiotics, and hydration are some of the most important and effective compounds of a healthy diet that rectify the issues of bloating and gas. The fibres, which promote regular bowel movement, and the prebiotics, which support healthy gut bacteria and hydration, keep the body and digestive systems at ease. Let’s dive into these important factors in brief that benefit bloating and gas.

2.1 Fiber:

  1. Fibre is a type of plant-based nutrition that supports digestive health. It adds bulk to stool, which promotes bowel movement and prevents constipation.
  2. There are mainly two types of fibres: soluble and insoluble fibres. Soluble fibres easily dissolve in water and promote gut health, while insoluble fibres are difficult to dissolve in water and block gut health.
  3. Consume the right amount of fiber, which promotes gut health and makes the digestive system more manageable.
  4. Food containing high fiber is associated with rectifying digestive disorders and reducing other digestive disorders, such as irritable bowel syndrome(IBS).

2.2 Probiotic:

  1. Probiotics are living microorganisms in our body that support digestive health and other discomforts like bloating and gas.
  2. They are more yeasts that support the digestive system when the food is consumed in large quantities.
  3. It is the beneficial bacteria of our body that support gut health and increase the good bacteria.
  4. One of the unknown facts about the probiotics of our body is that they help with mental health because it has a positive impact on influencing the gut-brain axis and calming the brain cells.

2.3 Hydration:

  1. Hydration supports digestive health. Water keeps the body hydrated and balances the fluids of the stomach and body, which can help alleviate digestive discomfort.
  2. Drinking an adequate amount of water softens the stools, making them easier to pass and preventing constipation and bloating.
  3. It helps the fibres in absorption and makes the fibres easier to pass and expel digestion issues.

3. Top 20 Foods that Alleviate the Issues of Bloating and Gas:

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Some food items that alleviate the issues of bloating and gas are:

3.1 Ginger:

Ginger accommodates the anti-inflammatory properties that soothe the digestive systems and reduce bloating, gas, and constipation issues. Drinking a cup of ginger tea daily keeps the body and digestive system efficient.

3.2 Fennel:

Fennel seeds or tea can help with digestive issues because they contain properties that soothe the gastrointestinal muscles and reduce the problems.

3.3 Papaya:

The enzyme called papain, which is present in papaya, aids digestion issues and maintains overall health.

3.4 Peppermint:

Peppermint or peppermint oil relaxes the digestive tract muscles and helps to move quickly. It has anti-inflammatory properties that promote gut health.

3.5 Pineapple:

The enzyme called bromelain which is present in pineapple aids the digestive discomforts like bloating and gas. It contains anti-inflammatory properties which reduce heart diseases.

3.6 Yogurt:

Properties like probiotics which are beneficial bacteria that promote a healthy gut flora and reduce the issues of bloating and gas. It also improves bone health and manages weight.

3.7 Kefir:

Kefir is also a fermented dairy product like yoghurt, which contains probiotics and promotes gut health. It also contains various nutrients like protein, calcium and potassium.

3.8 Kimchi:

Kimchi is a fermented cabbage dish that is used as a side dish and it contains probiotics that alleviate bloating and gas.

3.10 Bananas:

Bananas contain potassium and soluble fibre, which can be easily digested and also prevent digestive issues like gas and bloating.

3.11 Cucumber:

Cucumber is one of the best hydrated vegetables which keeps the body hydrated and digestive tracts solved. It also reduces bad breath and maintains skin health.

3.12 Watermelon:

Watermelon contains natural diuretic properties that keep the body hydrated and reduce bloating and gas. It contains various anti-oxidants, vitamins and minerals.

3.13 Cantaloupe:

Cantaloupe is a type of fruit that is low in calories and prevents digestive issues like bloating, gas and constipation.

3.14 Celery:

Celery is a type of vegetable that is low in calories and is often eaten as a snack. It is hydrated, so it alleviates digestive issues like bloating and gas.

3.15 Asparagus:

Asparagus is a vegetable that is spear-like in shape and is eaten as a side dish.

3.16 Lemon:

Lemon contains properties that flush out the toxins in our body and stimulate digestion. It contains vitamin C and potassium, which improve gut health.

3.17 Oats:

Oats are soluble fibres that stimulate gut health and solve bloating and gas. Oats are the best food for people on a diet.

3.18 Quinoa:

Quinoa is a grain that is gluten-free and highly rich in proteins and fibres, which promotes digestive health.

3.19 Parsley:

Parsley is a leafy herb that helps in water retention. It is often used for garnishing the dishes.

3.20 Dill:

Dill is a leafy and feathery herb that contains properties that reduce the issues of bloating and gas. Its seeds are used as spices and a flavouring agent in dishes.

3.21 Mint:

Mint is a leafy herb that has properties that relax the digestive muscles and due to its fresh taste, it reduces the issues of bloating and gas.

3.22 Cilantro:

Cilantro, also called coriander, is a herb whose seeds and leaves are used as garnishing dishes and natural remedies to aid the digestive system.

3.23 Lettuce:

Lettuce is a leafy vegetable that is commonly used in sandwiches and salads. It is low in calories and is considered to be beneficial for bloating and gas.

3.24 Pumpkin:

Pumpkin is a fruit that belongs to the guard family. It is used in dishes like soups and pies. They are low in calories and high in fibre, which helps with digestive issues.

3.25 Chia seeds:

Chia seeds can alleviate bloating and gas and promote regular bowel movements due to their fibres.

4. Additional Tips For Digestive Health:

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Here are some of the tips that could help you maintain your health and make sure that bloating and gas issues don’t even surround you.

  1. Drink plenty of water. At most, 10 litres of water keeps you hydrated, but at least drink 8 litres of water daily to rectify your digestive issues.
  2. Make sure to exercise regularly to keep your body active and the inner functions working. Aim to exercise 30 minutes a day, which helps alleviate the excess air in your body.
  3. Manage stress because chronic stress has the worst effect on digestive health and leads to abdominal pains, bloating and gas. Make sure to meditate and do stress-relieving therapy to manage it.
  4. Make sure to get plenty of sleep. Without rest, body cells will not work efficiently, leading to digestive issues.
  5. Consider taking probiotic supplements if you are not getting enough probiotics from your diet and this can help with gut health. Use a high-quality supplement for effective results.

5. Closing Remarks

The digestive system plays a vital role in our body, so it is important to eat a healthy diet. Make sure to eat foods that reduce digestive issues like indigestion, gas, bloating, and irritable bowel syndrome. Keeping your health well can lead to a long life. Understand the importance of fibre, proteins and hydration for your body and make the necessary diet arrangements. Incorporate high-fibre food in your balanced diet and stay hydrated with different drinks, teas and other alternatives. If your diet can’t manage highly probiotic properties then consider taking supplements to maintain the level of probiotics in your body.

Last Updated on by Dr. Lehri Srivastava


Nikitha Purohit
Dr. Lehri Srivastava

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