12 Apr 5 Foods To Beat Bloating
By Melissa O’Shea, MS, RD, Contributing Blogger
Some gas and bloating is normal – in fact 16-30% of people report bloating regularly. But if it’s getting to the point where your clothes don’t fit comfortably and it interferes with your everyday life, you may want to investigate the cause. While the culprit is different for everyone, food intolerances, eating large meals, eating too quickly, and carbonated beverages are common causes. The good news is some foods may offer relief. Try adding some of these to your plate to help you beat the bloat.
This crunchy veggie acts as a diuretic, helping to flush out any extra water you might have in your system. You can enjoy it raw in salads or with nut butter as a snack. Eating cooked versus raw celery can be a little easier for your body to breakdown. Try sautéing it with a little olive oil and tossing it into soups and stir-fries.
Thanks to the live active cultures found in yogurt (a.k.a probiotics), yogurt can help keep your digestive tract running smoothly and fight off gas and bloating. For those with lactose intolerance, you may find yogurt doesn’t cause the same symptoms milk does, making it a great way to meet your daily dairy quota. Enjoy some for breakfast or as a snack topped with fresh berries.
These seeds contain a compound that inhibits spasms, promotes digestion and relieves bloating. Fennel seeds can be enjoyed whole or ground and in both sweet and savory dishes. Try using some in dried rubs for meat and fish or in homemade cookies and breads. Fresh fennel is also gut friendly. Enjoy a few slices after meals to help ward off stomach discomfort.
This tropical fruit contains an enzyme called papain, which helps aid in digestion and breakdown protein. Toss some into smoothies, enjoy it fresh with a squeeze of lime juice, or bake it in the oven with cinnamon and honey.
Melons are natural diuretics, with watermelon containing 92% water. It’s also rich in potassium, which helps your body remove salt and reduce bloating. Throw fresh chunks in a blender for a refreshing juice or drizzle wedges with honey and lime juice and throw on the grill.