25 Best Food That Beat Bloating

Fact is, feeling gassy is nothing to be ashamed of. In fact, around 1 in 7 India adults suffer from Irritable Bowel Syndrome (IBS)-a brain-gut disorder that leads to abdominal pain, gas and bloating-according to the American Gastroenterological Association. But gas isn’t the only culprit when your pants seem to be snugger than they were simply a time or two before. Fluid retention and constipation are among the most common suspects also. Whatever at fault, bloating can make your body weight loss victories invisible.

The good news is that these sorts of bloating are tied to what and how you eat usually, which implies that a few simple changes can ease your help and discomfort you lose weight along the way. Here are 25 Best Food That Beat Bloating. And for more IBS-soothing strategies, check out these 37 IBS Remedies That Will Change Your Life!

1. Kiwi:

If sluggish bowels are your problem, researchers say high-fiber kiwifruit may be the kick you’re looking for. A study by researchers in Pacific Asia found that Irritable Bowel Syndrome sufferers who ate two kiwi a day for four weeks had less constipation and a general lessening of IBS symptoms than those who didn’t.

It’s also full of nutrients like vitamin C, vitamin K, vitamin E, folate, and potassium. They also have a lot of antioxidants and are a good source of fiber. Their small black seeds are edible, as is the fuzzy brown peel, though many prefer to peel the kiwi before eating it.

2 . Peppermint Tea:

Mint has been used for centuries to aid digestion and tame troubled tummies, and there’s analysis to back it up today. A recently available study among IBS victims discovered supplementing with peppermint essential oil for just a month decreased their symptoms by half-a result experts attribute to mint’s capability to activate an “anti- discomfort ” channel in the colon, which soothes irritation in the gastrointestinal system.

As a bonus, research suggests the aromatic may also serve as a moderate appetite suppressant. We’re such a fan of tea, we’ve made it the centerpiece of our best-selling new 7- Day Flat-Belly Tea Cleanse! Test participants lost four inches from their waists!

3. Turmeric:

This orangey spice is best known for spicing up Indian fare, but it may also calm down an upset stomach. Most of the studies on this herb are using turmeric extracts that contain mostly curcumin itself, with dosages usually exceeding 1 gram per day. It would be very difficult to reach these levels just using the turmeric spice in your foods.

Researchers attribute the anti-inflammatory properties of the bright-orange spice to the compound curcumin. A study found supplementing with 500 mg of curcumin 4 occasions daily to be twice as effective as a placebo at providing relief from indigestion.Turmeric may be the most effective nutritional supplement in existence.Many high quality studies show that it has major benefits for your body and brain.

4. Banana:

Bananas contain a fair amount of fiber, as well as several antioxidants.Each banana contains only about 105 calories, and consists almost exclusively of water and carbs. Bananas contain very little protein and almost no fat.The carbs in unripe (green) bananas consist mostly of starch and resistant starch, but as the banana ripens, the starch turns into sugar (glucose, fructose and sucrose).

Bananas are rich in a fiber called pectin, which gives the flesh its structural form.Unripe bananas contain resistant starch, which acts like soluble fiber and escapes digestion.Both pectin and resistant starch may moderate blood sugar levels after meals, and reduce appetite by slowing stomach emptying.Furthermore, bananas also rank low to medium on the glycemic index, which is a measure (from 0–100) of how quickly foods increase blood sugar levels.

5. Cilantro:

Cilantro is an annual herb from the family Apiaceae, which contains 3,700 species including carrots, celery, and parsley.All parts of the plant are edible, but the fresh leaves and dried seeds are most commonly used in cooking.Often known in the United Kingdom as coriander, cilantro comes from the plant Coriandrum sativum.

Due to its high antioxidant content, oil extracted from the leaves of cilantro has been shown to inhibit unwanted oxidation when added to other foods, delaying or preventing spoilage.A compound found in the leaves and seeds of cilantro – dodecanal – has also been found to have an antibacterial effect against Salmonella. In laboratory tests, dodecanal was twice as efficient at killing Salmonella than the commonly used medicinal antibiotic gentamicin.

6. kefir:

Kefir is a fermented milk product (cow, goat or sheep milk) that tastes like a drinkable yogurt.Kefir contains high levels of vitamin B12, calcium, magnesium, vitamin K2, biotin, folate, enzymes and probiotics.  Because kefir does not have a standardized nutrition content, the content values can vary based on the cows, cultures, and region where it is produced. Yet even with the range in values, kefir has superior nutrition.

A scholarly study by Ohio Condition University found that consuming kefir decreased lactose digestion symptoms-which includes bloating, stomach discomfort and gas-by 70 percent.Its unique name comes from the Turkish work “keif”, which means “good feeling”.

7. Ginger:

Ginger is a flowering plant that originated from China.Ginger can be used fresh, dried, powdered, or as an oil or juice, and is sometimes added to processed foods and cosmetics. It is a very common ingredient in recipes.The unique fragrance and flavor of ginger come from its natural oils, the most important of which is gingerol.

Gingerol is the main bioactive compound in ginger, responsible for much of its medicinal properties. It has powerful anti-inflammatory and antioxidant effects Ginger has been shown to be effective against exercise-induced muscle pain.

8.Honeydew Melon:

Honeydew melon is also rich in potassium with 12% DV, which forms part of the cell and body fluids in order to control blood pressure and heart rate.  Potassium is important to regulate another form of electrolyte, sodium, for the body to perform its functions.It is also a good source of vitamin B complex more particularly thiamin (B1), niacin (B3), pantothenic (B5), and pyridoxine (B6). Thiamine plays a vital role in the production of new cells as well as in the protection of the immune system.

Honeydew melon is rich in fiber that regulates digestion as well as help lower overall body cholesterol level. Improved digestion means that your food intake is digested properly and quickly resulting to regular bowel movement. This will reduce chances of having digestion-related issues such as constipation and the likes. 

9.Kimchi:

Kimchi or kimchee is a traditional fermented Korean delicacy which is made from vegetables including cabbage and a range of spices and seasonings. It is the national dish of Korea and has been a staple of their food since ages. It was also taken to space by astronauts on the spaceship.

Kimchi is a low-calorie, high fiber and nutrient –packed side dish.  It is a storehouse of a range of vitamins such as vitamin A, vitamin B1, vitamin B2 and vitamin C. It is also rich in essential amino acids and minerals such as iron, calcium, selenium. It has an impressive assortment of powerful antioxidants and provides an additional benefit of probiotics as well in the form of lactobacillus bacteria.

10. Oats:

The nutrient composition of oats is well-balanced.They are a good source of carbs and fiber, including the powerful fiber beta-glucan.They also contain more protein and fat than most grains.Oats are loaded with important vitamins, minerals and antioxidant plant compounds. Instant (quick) oats are the most highly processed variety. While they take the shortest time to cook, the texture may be mushy.

Oat groats, the most intact and whole form of oats, take a long time to cook. For this reason, most people prefer rolled, crushed or steel-cut oats.

11.Apple Cider Vinegar:

Acetic acid has the ability to kill dangerous “bad” bacteria, and at the same time to foster the growth of beneficial “good” bacteria. Because acetic acid kills unwanted bacteria when it comes into contact with it, it essentially acts as a natural antibiotic. This means apple cider vinegar naturally provides numerous benefits related to skin, digestion, and immunity health without any side effects.

The benefits of apple cider vinegar come from it’s powerful healing compounds which include acetic acid, potassium, magnesium, probiotics and enzymes.

12.Asparagus:

Asparagus is an excellent source of vitamin K, folate, copper, selenium, vitamin B1, vitamin B2, vitamin C, and vitamin E. It is a very good source of dietary fiber, manganese, phosphorus, vitamin B3, potassium, choline, vitamin A, zinc, iron, protein, vitamin B6, and pantothenic acid.It’s one of the top ranked fruits and vegetables for its ability to neutralize cell-damaging free radicals. This, according to preliminary research, may help slow the aging process.

It contains high levels of the amino acid asparagine, which serves as a natural diuretic, and increased urination not only releases fluid but helps rid the body of excess salts. This is especially beneficial for people who suffer from edema (an accumulation of fluids in the body’s tissues) and those who have high blood pressure or other heart-related diseases.

13.Garlic:

Garlic contains trace amounts of various other nutrients. In fact, it contains a little bit of almost everything we need.Garlic contains antioxidants that protect against cell damage and ageing. It may reduce the risk of Alzheimer’s disease and dementia.

Garlic supplementation seems to reduce total and LDL cholesterol, particularly in those who have high cholesterol. HDL cholesterol and triglycerides do not seem to be affected.This is coming with 42 calories, with 1.8 grams of protein and 9 grams of carbs.

14.Cucumber:

Cucumbers contain an anti-inflammatory flavonol called fisetin that appears to play an important role in brain health. In addition to improving your memory and protecting your nerve cells from age-related decline, fisetin has been found to prevent progressive memory and learning impairments in mice with Alzheimer’s disease.

Cucumbers may help to “cool” the inflammatory response in your body, and animal studies suggest that cucumber extract helps reduce unwanted inflammation, in part by inhibiting the activity of pro-inflammatory enzymes (including cyclo-oxygenase 2, or COX-2).

15.Sunflower seeds:

Sunflower seeds contain a high level of phytosterols. These phytosterols have physical properties similar to cholesterol; more than once, research has linked them to supporting healthy cholesterol levels.Sunflower seeds contain selenium, an essential nutrient. Studies have found it plays a role in antioxidant function and helps reduce redness and swelling in the body.

It also has recently been identified for its critical role in thyroid hormone metabolism. Selenium has also been noted for its ability to encourage DNA repair in damaged cells.

16.Cranberry Juice:

Cranberry juice is rich in antioxidants, vitamin C and salicylic acid.Cranberry juice can help lower the risk of heart related ailments and assist in sustaining cardiovascular health. The flavonoids present in cranberries have antioxidant properties and may decrease the threat of atherosclerosis. Atherosclerosis is a disease in which the arteries are narrowed due to the build-up of fat, calcium, and cholesterol found in the blood. 

Cranberry juice  even help in preventing pediatric urinary tract infection. However, cranberry juice is not effective in treating UTIs once you have the infection, and is only a preventative measure.

 

17. Cabbage:

Cabbage is full of vitamin K and anthocyanins that help with mental function and concentration. These nutrients also prevent nerve damage, improving your defense against Alzheimer’s disease, and dementia. Red cabbage has the highest amount of these power nutrients.

Cabbage helps dry up oily and acne-prone skin. Internally, sulfur is essential for keratin, a protein substance necessary for healthy hair, nails, and skin.

18.Artichokes:

Artichokes provide around 12% of the recommended daily intake of vitamin K.Artichokes are a versatile food, and although some would consider them a vegetable, they are actually an unusual variety of thistle! For nutritional purposes, they are primarily consumed due their associated benefits of protecting against various forms of cancer, bolstering immune system strength, lowering cholesterol, and protect against diseases such as diabetes, atherosclerosis, heart attack, and stroke.

Artichokes have also long been famous for detoxifying the body and improving the health of the liver, and aiding in digestive issues like indigestion, constipation, Irritable Bowel Syndrome, and diarrhea. Furthermore, this miraculous little thistle can reduce blood pressure, eliminate hangover and stimulate urination.

 

19.Papaya:

The enzyme papain present in papaya is known to aid digestion by breaking down proteins. Therefore, a glass of papaya juice is often recommended as a home remedy for digestion-related problems or constipation.Apart from papain, papaya also contains other effective enzymes that help against inflammation and promote healing of burns.

Papaya is rich in anti-oxidants and phytonutrients that work against free radicals and therefore is said to protect the body from possible heart diseases and cancer.Beauty experts too, often suggest using slices of papaya as a natural skin cleanser as the active enzymes work wonders to remove impurities.

20. Fennel:

Fennel is an aromatic herb belonging to the parsley family. It is used as a spice and possesses a sweet taste that is similar to anise. It is an essential ingredient in the Mediterranean cuisine.Fennel is a symbol of strength and longevity. It was also believed by ancient Greeks to increase one’s courage.

Fennel seeds contain a good amount of dietary fiber that is essential for the body. The fiber content helps improve digestion in the body, by facilitating timely breaking down of food molecules that make energy reactions possible.

21.Pineapple:

Pineapples’ nutritional benefits are as fascinating as their anatomy. “Pineapples contain high amounts of vitamin C and manganese,” said San Diego-based nutritionist Laura Flores. These tropical treats are also a good way to get important dietary fiber and bromelain (an enzyme).

Pineapple may help you keep standing tall and strong. The fruit contains nearly 75 percent of the daily-recommended value of the mineral manganese, which is essential in developing strong bones and connective tissue.

22. Beetroot:

Beetroots, being rich in nitrates can reduce stroke, heart related diseases and blood pressure. This is because nitrate gets oxidized when mixed with blood forming nitric oxide that enlarges blood vessels and increases the oxygen content in blood. Consuming beetroot on a regular basis is important to have a healthy heart.

As beetroots contain natural minerals like silica, it helps the body to utilize the calcium consumed in a proper way providing strength to bones and makes the bones stronger. It also contains nutrients like magnesium, vitamin C, folate that are the best supplements to strengthen bones.

23. Rice:

Rice is low in sodium, so it is considered one of the best foods for those suffering from high blood pressure and hypertension. Sodium can cause veins and arteries to constrict, increasing the stress and strain on the cardiovascular system as the blood pressure increases. 

Rice can also prevent chronic constipation. The insoluble fiber from rice acts like a soft sponge that may be pushed through the intestinal tract quickly and easily. Brown rice and whole grains are known to be rich in insoluble fiber. However, it is advisable to drink lots of water for relieving your constipated condition, in addition to eating fibrous foods.

24. lemon:

The atomic composition of lemon juice is very comparable to our stomach’s digestive juice, as well as saliva and bile, so it actually helps relieve symptoms of indigestion such as bloating and belching,” says Coleman. “Many people with digestive issues are simply not yielding enough hydrochloric acid to properly digest everything they’re putting in their bodies, particularly animal proteins, dairy, gluten, and complex carbohydrates.” By drinking lemon juice on the reg, your helping your body move things along faster and more efficiently.

25.Watermelon:

Watermelons are nearly all water (90 percent!). “The high water content in melons (as well as watermelons and cucumbers) is equivalent to having water from a glass, thus increasing your body’s overall hydration levels and reducing bloating,” says Kirkpatrick. “They’re also natural diuretics, so they help you urinate excess water and salt from your body.” Fill up on a colorful mix of various melons to help prep and hydrate your bod for sunny beach days ahead.

Tags:  Nutrition

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