How to Get Rid of Bloating – 6 Foods to Avoid And 4 to Eat

Since the beginning of time, having a flat stomach has been associated with health and fitness. A flat belly is usually associated with low body fat, and with a good reason. However carrying low fat levels does not always guarantee that you’ll have a flat belly. 

Hard dieting and discipline in the kitchen can be ruined by inflammation and bloating. Your belly may even appear bigger as a result. In fact, some people even complain that they appear pregnant due to their extreme bloating.

So what is bloating ?

The full, tight, and sometimes painful sensation in your stomach is known as bloating. And the reason for this is the accumulation of pressure within your stomach due to gas or water. Some things that cause bloating include slow digestion, food problems, or stress. Stress especially can slow down how quickly your gut works.

• Gas: Bloating may result from too much gas in the digestive system. Certain foods can cause gas during digestion, and the problem could get worse if there is an imbalance in the bacteria in the stomach. Gas can be brought on by a number of common illnesses, such as gastroesophageal reflux disease, celiac disease, and irritable bowel syndrome.
• Food sensitivities like lactose or gluten sensitivity can cause bloating in certain people. Your body cannot break down certain foods before they reach your colon if you are sensitive to them. It produces gas bubbles in your intestines that travel to your stomach.
• Water retention: Eating too much salt or changes in hormones can trap extra water and make your stomach feel stretched out.
• Slow Digestion: Large meals, not eating enough fiber, or eating too much fiber can slow down how well your body digests food.

How to avoid bloating

Avoid overeating. Eat slowly and chew your food well. Do not eat past satisfaction. You will be able to tell when your stomach is full if you eat more slowly. Knowing when your body has had enough food will help you eat less.

Stay away from too salty and fatty foods. Your digestive system has a tougher time breaking down foods that are heavy in fat and salt, which results in creating more gas.

Be careful with the fiber consumption. Although eating fiber is recommended as a part of a healthy diet, too much fiber can cause digestive issues and bloating.

When it comes to avoiding bloating, we absolutely need to watch the foods we eat. While foods like ginger, pineapple, and probiotics help improve digestion, lower inflammation, and minimize gas, sugary snacks, raw cruciferous vegetables, and fizzy drinks can dramatically raise the risk of bloating. Below, we’ll take a look at the top foods that cause bloating and the ones that can prevent it.

Foods you should avoid

Fizzy drinks

People who like carbonated drinks might find out that they cause bloating. Carbonated drinks, like seltzer water, can create gas. The air bubbles get stuck in your gut, which can lead to burping and a feeling of being swollen.

Milk

The inability of the small intestine to digest or break down lactose, a simple sugar found in milk, results in lactose intolerance. Gas, bloating, abdominal pain, and diarrhea are the results of this. Although lactose intolerance and milk allergies are not the same thing, both can occasionally result in digestive issues. Pick milk that is lactose-free if you are lactose intolerant. Another excellent choice is Greek yogurt, which has probiotics to aid in lactose digestion and is naturally reduced in lactose.

Cruciferous vegetables

The complex sugar raffinose, which is present in raw cruciferous vegetables, is difficult for your body to absorb. As it ferments in your intestines, gas is produced that causes your abdomen to expand. So, despite being nutritional powerhouses, broccoli, cauliflower, and cabbage shouldn’t be carelessly consumed.

But you don’t have to cut these things out of your diet. The breakdown of raffinose by heat facilitates the digestion of these vegetables. They can also be made less gas-producing by steaming, roasting, or sautéing while maintaining their nutritional value.

Beans

Beans include complex carbohydrates and a lot of fiber that can be difficult to digest. Bloating and gas are caused by oligosaccharides, which are particular sugars found in beans. Soaking beans before you cook them can make them easier to digest.

Garlic and onions

These also contain lots of fiber and specific short-chain carbohydrates called FODMAPs, that can cause digestive issues in some individuals, particularly those with irritable bowel syndrome (IBS).

Sugar

Consuming too much sugar causes inflammation in your body, which in turn causes water retention and bloating. The released insulin from all the sugar promotes reabsorption of sodium by the kidneys, which in turn causes the body to retain more water.

Foods to Eat for a Bloat-Free Stomach

Curcumin

Curcumin, the ingredient that gives curry its yellow hue, is present in considerable amounts in this spice. Curcumin can reduce bloating, ease discomfort, and regulate the digestive tract, according to studies.

Peppermint

Research indicates that peppermint can aid in the relaxation of the digestive system’s muscles. This aids in forcing gas through to reduce bloating in the stomach. The relaxing effects of peppermint tea can be similar.

Ginger

Gingerol, a substance found in ginger, reduces inflammation and promotes faster digestion. Additionally, it speeds up the breakdown of food in your stomach, reducing the accumulation of gas. Ginger is essential for a tight waistline since it lessens bloating and intestinal cramps. Additionally, by increasing the synthesis of enzymes, ginger helps ensure that food passes through your digestive system without fermenting.

Kefir

According to some research, consuming kefir, a beverage that resembles fermented yogurt, can reduce stomach gas by up to 70%. Kefir aids in the breakdown of milk’s sugar, which can cause pain and bloating.