List of 5 foods that can help you reduce bloating.
Bloating is a common issue that is generally associated with constipation and gas. Some foods and drinks can lessen gastrointestinal (GI) discomfort and alleviate bloating.
Constipation, gas, and indigestion are common causes of bloating. Minimizing bloating can be achieved by focusing on these problems.
Eating enough plant foods that are high in fibre is one approach to lessen constipation. These can include fruits, vegetables, and whole grains. However, doctors advise introducing fibre slowly and gradually because consuming too much of it quickly can result in bloating.
Consuming foods high in probiotic bacteria, such as kefir and kimchi, can improve gut health. This can lessen and prevent bloating. Along with eating well, drinking plenty of water can help reduce water retention and constipation.
Here's a list of 5 foods that can help you reduce bloating:
1. Spinach
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Spinach is a high-fibre, high nutrient-dense vegetable. It may also increase the population of Lactobacillus, a healthy bacterial strain in the gut, according to research.
2. Carrot
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Carrots are high in vitamin A, which is essential for maintaining homeostasis in the gut. According to Research, dietary sources of vitamin A increase the strains of beneficial bacteria in the gut.
3. Papaya
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According to a 2013 study, papayas are sometimes used as a home remedy for digestive issues. The 40-day study compared the effects of a papaya supplement to the effects of a placebo. It was discovered that those who consumed papaya had less constipation and bloating.
4. Orange
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Oranges are high in fibre and water, which can help prevent water retention and promote regular bowel movements. They are also high in vitamin C, which may improve the health of the gut bacterial community.
5. Pineapple
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Pineapples contain bromelain enzymes in addition to 1.4 grams (g) of fibre per serving. Although little research has been conducted on its efficacy, this enzyme is frequently used in traditional medicine to treat digestive complaints.
In a previous 2010 study, pineapple juice was found to reduce inflammation in mice with inflammatory bowel disease. Because of the promising results, the authors suggested conducting clinical trials to see if it has a similar effect on humans.
