Bloating: 5 Foods that Minimize the Bloat

Bloating happens to the best of us, and whilst most bloat can feel uncomfortable, there are actually two types – gas bloat, which is usually caused by certain foods like cruciferous vegetables and beans, and water bloat which is often caused hormonal changes or eating a lot of salty foods. Luckily, there’s lots of different foods to eat that can help keep bloating to a minimum. Want to know which they are? Find out in Bloating: 5 Foods that Minimize the Bloat!

1. Avocados

Avocados are highly nutritious and an excellent source of potassium, which is involved in regulating fluid balance and sodium levels to prevent water retention.

They’re packed with vitamins C and K, and high in fibre, which moves through the digestive tract slowly, supporting regular bowel movement thereby preventing constipation and bloating.

2. Cucumber

Cucumbers are comprised of roughly 95% water which keeps you hydrated, aiding in the relief of bloating, clearing out excess water from body cells, and making it easier to reach your daily fluid needs. This can prevent water retention, and alleviate bloating. Cucumbers also contain a flavonoid antioxidant that helps reduce swelling

3. Ginger

Ginger’s anti-inflammatory properties are perfect for reducing bloat and gas. Ginger contains an enzyme called zingibain which helps break down protein more efficiently to support healthy digestion.

Ginger is also well known for its ability to soothe digestive stress, it relaxes the intestines, helping to speed up stomach emptying, and prevents bloating and feelings of fullness. Drinking ginger tea before or after a meal can really help to limit the effects of bloating.

4. Oats

A bowl of oatmeal in the morning can help you start the day off right, moving your bowels, allowing you to feel better throughout the day.

Oats are loaded with fibre – about 4 grams per 40 gram serving, they also contain beta glucan fibre which has powerful anti-inflammatory properties that is amazing for your digestion. If you don’t fancy a bowl of oatmeal, check out this delicious oatmeal cookie recipe below!

5. Asparagus

Asparagus contains the amino acid asparagine which works as a diuretic, increasing the amount of water and salt that are removed from the body as urine, which helps reduce water retention.

Asparagus is also a great source of fibre, containing a type of prebiotic fibre called inulin, which supports gut health and keeps the digestive tract working smoothly.

These are just 5 foods that aid in minimizing the discomfort associated with bloating, there are many more that can be included for a balanced and versatile diet. What are some of your favourite anti-bloating foods? Let us know in the comments below and join in the conversation on FacebookTwitter & Instagram!

Shayo Audrey

Shayo is currently a 2nd year Psychology student at Warwick University, who is hoping to pursue a Masters in Nutrition. She is very passionate about health, the food we eat, and the link between physical and mental health. Her aim is to work in the nutritional field, combining nutrition with Psychology, focusing on how diet can impact mood, and behaviour, as well as the human body.

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