Stomach Bloating: 30 Best Anti Bloating Foods
More people today are experiencing this embarrassing condition called stomach bloating. The modern lifestyle, high levels of stress, exposure to various pollutants, and having an unhealthy diet can all contribute to stomach bloating. This is not only embarrassing, but it is also an ordeal that you have to go through once in a while. Bloated stomach is very different from gaining excess fat, since this is only temporary and is mostly caused by air inside the stomach.
Although bloating is not that serious and it typically goes away after a couple of hours, it can make you feel sluggish, lethargic, and clumsy. So no one wants to experience this every day.
Also, you have to keep in mind that frequent stomach bloating may be a symptom of a bigger health problem that you may not know. So it is important to consult your doctor if you are experiencing this condition many times.
This article will help you find out the different causes of stomach bloating and where it is coming from. We will also show you the different foods to eat if you want to reduce and fight gas and bloating. Please remember that this article is just a guide and it cannot replace the professional advice of your doctor. If you are worried about frequent stomach bloating, please visit your doctor immediately.
Where’s The Bloat Coming From?
What are the causes of stomach bloating? Where does it really come from? It is uncomfortable to have that bloated feeling, like you have too much gas stuck inside your belly that makes it protrude outwards. Here are some of the top reasons why you experience stomach bloating.
Sometimes, your body can retain fluids in the abdomen or stomach area. This will cause your stomach to feel bloated and it will give you a temporary weight gain. However, the causes might be more serious, especially when you feel pain around your joints and there is a tightness of the skin. If your skin turns yellowish, pain in the abdomen, and change in the color of your eye, then the bloating may come from a liver disease.
Eating Too Fast
If you have the habit of eating too fast or wolfing down your food because you’re always in a hurry, then you’re always at risk of stomach bloating. Aside from food, you are also swallowing air when you eat. Also, eating too fast doesn’t allow you to chew your food thoroughly, which leads to larger pieces of food in your stomach waiting to be digested. This makes your stomach feel stuffed and bloated.
Digestive disorders such as ulcer, indigestion, IBS, dyspepsia, constipation, and celiac disease can cause gas, bloating and distension. These disorders need to be treated in order to get rid of your constant stomach bloating.
This is another obvious reason why your stomach feels bloated. This causes stool to remain in your stomach, which makes you feel uncomfortable, bloated, with some gas and pain. If you are constantly experiencing constipation, you should eat foods that are high in fiber and drink more water. Other causes of constipation are stress and being too inactive or sedentary.
Eating Raw Cruciferous Vegetables
Cruciferous vegetables such as kale, Brussels sprouts, and broccoli can cause gas and bloating if it is eaten raw. These vegetables contain fibers that are hard to break down in the stomach and it also has indigestible sugar. You need to cook kale to soften the fiber and shrink its volume so it can easily be digested.
Food sensitivity and allergies are common causes of stomach bloating. Some of the foods that may cause allergies are dairy foods, foods that contain gluten, and carbohydrates called FODMAPs. These foods may not be properly broken down and digested, which can cause bloating.
PMS and other hormonal changes can cause bloated stomach because it makes you more prone to constipation and fluid retention. A bloated stomach can vary depending on the woman’s cycle, and some of them even experience severe water retention for several weeks.
Drinking Too Much Soda
Soft drinks and carbonated drinks, with their bubbles, can cause your stomach to bloat and swell. Diet soda is also not good because artificial sweeteners cannot be digested. If you can’t avoid sodas, you can just leave it open for a few hours to lower its carbonation before drinking it, or you can pour it in a cup with ice cubes to minimize the fizz.
Beans are a good source of protein, but it also contains carbohydrates that tend to be indigestible. This can give you a lot of gas that makes your stomach bloat. Beans are very healthy so you shouldn’t avoid them. The best solution is to take anti-gas products that make the carbohydrates digestible.
Small Intestinal Bacterial Overgrowth or SIBO
SIBO is caused by abnormally high levels of bacteria living in your digestive tract. They can grow and accumulate because of poor digestion, inflammation, and after taking antibiotics. Usually, there is a proper balance of bacteria, which helps in the complete absorption of nutrients. However, when bad bacteria grow and take over, they can damage the stomach lining.
Perhaps this is the simplest and most common cause of stomach bloating. When you eat bigger food portions and you continue eating even though you are already full, then it will lead to bloating. The only solution is to avoid overeating and know your limitation when it comes to food portions. Eating too much can also cause stomach pain.
Eating Fatty Foods
If you eat too many fatty foods, you can feel stuffed and bloated. The reason why you feel bloated is that fats take longer to digest than carbohydrates or proteins. When it stays longer in your stomach, you feel full and bloated. You should limit fatty foods in your diet to reduce chronic bloating. Fatty foods are also very unhealthy and it may cause other serious diseases and heart problems. Read more – Top 25 Healthy Fat Foods
Sometimes the cause of severe bloating is a bowel obstruction such as a tumor or scar tissue. When a tumor grows and presses against the bowel, the bowels are blocked and hold the fluid and stool inside. The common symptom of bowel obstruction is severe pain and it stops you from going to the bathroom. If you think that you are suffering from bowel obstruction, seek medical help immediately.
Flatulence can cause stomach bloating. It is the gas that is passed from the bottom end of the digestive tract. It is produced by the action of bacteria on the food that we eat. According to a research, the normal digestive tract can produce more than 5 liters of gas per day. However, there are instances when the stomach produces too much gas because of the food you ate that day. For some people, this is a daily problem that makes their stomach bloated. If this happens too often, perhaps you need to change your diet or practice a healthier lifestyle.
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The 30 Best Anti Bloating Foods
You’ve learned that there are foods that can cause stomach bloating. But there are also foods that can give you fast bloating relief. Sometimes, these foods are called anti-bloating foods. If you want to avoid stomach bloating, you should definitely eat more of these foods.
Bananas may look and feel heavy on the stomach, but in reality, they don’t make you gain weight. Bananas are very rich in potassium and fiber, which helps eliminate water retention that keeps your stomach bloated. Top 10 Banana Health Benefits
Asparagus acts as a natural diuretic, which makes you pee and helps to decrease water in your body. This diuretic effect gives you bloating relief and eliminates discomfort. Asparagus is also prebiotic, which means that it can increase the probiotics in your digestive system. This will help you improve your nutrient absorption and alleviate your gas and stomach bloating. Next time you whip up a salad, try including fresh chopped asparagus or you can grill and serve it as a delicious side dish.
You can eat as many cantaloupes as you want because it is very low in calories and high in water content. It is also rich in potassium, which is considered as an anti-bloating mineral.
Ginger is one of the best anti-bloating foods because it is anti-inflammatory and it can treat many digestive problems. Ginger is also easy to include in your daily diet by adding them as a spice in your cooking, putting them in your smoothie, or mixing them in your salad dressings. It is also recommended to brew a ginger tea for yourself when you feel bloated.
A medium-sized artichoke contains 7 grams of fiber, which is almost 30 percent of your daily recommended allowance. Fiber is very good for your digestive aid. It also helps in keeping your digestive system working efficiently. Any food that improves your digestion will surely help get rid of your gas and stomach bloating problem.
Lemon is a very popular fruit that has a diuretic effect and helps to detoxify you internally. It is also rich in vitamin C and it is very good for your digestive system. After each meal, you should drink one cup of warm lemon to get rid of your stomach bloating. Lemon can help get rid toxins and waste, so it is recommended to drink lemon in the morning in order to cleanse your body internally.
Cucumber is very popular in preventing puffiness around the eyes. That’s why you often see many women putting sliced cucumber on their eyes when they go to sleep. Cucumber is very rich in silica, vitamin C, and caffeic acid, which helps reduce the swelling and prevents fluid retention. If it works in preventing the puffiness under your eyes, it will also help to prevent stomach bloating. You can slice up a cucumber and put it in your water to gain its anti-bloating benefits every time you drink. You can also put it in your salad or make a chilled cucumber soup.
Kimchi is a Korean staple that consists of fermented vegetables. It is the same as sauerkraut, tempeh, and pickles. Kimchi is filled with probiotics, which can help improve the gut bacteria that heal your digestive tract. This also means that you lessen the risk of having gas and stomach bloating.
Apple Cider Vinegar
Apple cider vinegar is very popular for the many health benefits it provides. It is also included in the list of the top anti-bloating foods because it aids in your digestive process. It keeps your gut bacteria healthy and maintains the appropriate level of stomach acid. These benefits will surely help in getting rid of your stomach bloating problem. Top 10 Health Benefits of Apple Cider Vinegar
One of the causes of belly bloating is colonic inflammation. According to one study, pineapple is an effective remedy for reducing colonic inflammation. It is also very rich in fiber to help keep bloating under control. The added vitamins and minerals are a great bonus that will surely keep your immune system strong and improve your overall health.
When it comes to improving gut health, yogurt is always the most popular choice. Make sure you are getting the probiotic yogurt to give your stomach an added boost of good bacteria. Probiotic yogurt will most definitely make your digestive tract run smoothly, and you will be less prone to gas and bloating.
Green tea is a perfect drink if you want to improve your metabolism. It is also an excellent source of antioxidants with diuretic effects that make it an effective anti-bloating drink. A research has shown that green tea can reduce inflammation in your digestive tract by improving the health of the epithelial cells.
Avocado is rich in healthy fats that can prevent your uncomfortable stomach bloating. It also contains high levels of potassium, which can help your body get rid of excess water. The good enzymes in avocado can make it easier for you to digest any fatty food and prevent weight gain.
Fennel is known in the east as one of the best foods to aid in digestion. It can also help reduce your gas and bloating because it contains compounds that relax gastrointestinal spasms. GI spasms occur after a meal and cause gas and stomach bloating. So it is recommended to drink a cup of fennel tea after eating to avoid GI spasms and gain bloating relief. You can also chew fennel seeds or add it to your juice, tea, or meal.
Horseradish is considered as an effective anti-bloating food because it has the potential to calm down your stomach bloating. One study has shown that horseradish can help reduce oxygen during an inflammatory response, which reduces bloating. It also has the ability to positively affect the behavior of your fat storage genes. Try to use horseradish as a condiment for your meals to gain more of its health benefits.
Tomatoes are very low in calories and rich in potassium, which can help trim down your stomach bloating. Tomato also works effectively in reversing leptin resistance, which means that you can easily regulate your appetite. With an adequate amount of leptin that regulates your appetite, it can help in your weight loss regimen.
Celery is a vegetable that is mostly made up of water. This helps in flushing extra fluids out of your body to make your belly look flatter. Include celery in your daily dishes to gain bloating relief.
Aside from its rich vitamin and mineral content, eggplants are one of the best anti-bloating foods that you can eat. Eggplants are very low in sodium and high in water content, which means that it can easily get rid of stomach bloating.
Leeks are very well known for improving the flavor of your dishes, and it is also very rich in fiber that boosts your gut health. It contains oligofructose that helps keep you full and satisfied longer while improving the ratio of the good bacteria in your gut. With an improved gut health, it reduces inflammation and lessens bloating.
Choose a dark chocolate that is made up of 70% cacao because they are rich in fiber and polyphenols that can effectively reduce gas and bloat. It also contains prebiotic properties to increase the ratio of your good gut bacteria.
This super healthy fruit can help break down proteins in your gastrointestinal tract, which improves your digestion and makes you less prone to gas and bloating. It also has anti-inflammatory properties and very rich in fiber.
Peppermint tea is a popular drink for calming upset stomach. Mint has natural properties that can relieve gastric problems and it is also anti-inflammatory and anti-spasmodic to treat bloating.
Apple is very rich in fiber, which helps you fight bloating. It also contains compounds that can turn bad fat cells into good fat cells, which helps burn more calories. If you like to lose some weight and trim down your belly fat, you should eat an apple before a meal to reduce your caloric intake.
Oatmeal is considered as one of the best anti-bloating foods that you can eat in the morning. It has a prebiotic effect on gut bacteria, which causes them to multiply resulting in a healthy gut. When your gut is healthy, your stomach bloating quickly goes away.
Peaches can get rid of your stomach bloating since they are very rich in potassium. High levels of potassium can help get rid of all the extra water stuck in your belly, which results in bloating relief.
Watermelon has a very high water content, which is very effective in reducing water retention and quickly gets rid of stomach bloating. One cup of watermelon contains 170 mg of potassium that also fights bloating. By including watermelon in your daily diet, you can have a flatter stomach in no time at all.
Beets are full of fiber and have diuretic properties, which mean that you can start wearing those tight shirts and dresses with a slimmer and flat belly. Try eating more beets and include them in your diet to fight stomach bloating.
Rosemary is a very fragrant herb that contains high levels of antioxidants with effective anti-inflammatory properties. Just make sure you are using the fresh ones because most of the herbs that are placed in spice jars may have lost their potency from being stocked for too long.
Seaweed can often be seen in restaurants and stores. They are very healthy to eat and they contain a certain compound called fucoidan, which has been shown to help in getting rid of stomach bloating and treat other digestive problems.
Parsley may not be as noticeable as other foods because it is often used as a garnish, but it is densely packed with nutrients that boost your overall health. Parsley has both antibacterial and anti-inflammatory effects that can help in preventing gas and bloating. Garnish your meal with parsley or you can whip up a parsley smoothie.
5 Tricks To Stop Stomach Bloating
Are you having trouble zipping up your jeans today because your belly is protruding? We are very glad to know that stomach bloating is just a temporary condition that will eventually go away. There are also some tricks that you can do to reduce the occurrence of gas and stomach bloating. Here are 5 easy tricks that will stop those embarrassing stomach protrusions and help you fit you into your jeans once again.
Cut Back On Sugar-Free Gums and Candies
If you have the habit of chewing sugar-free gums, then it’s better to avoid it because it leads to bloating and gas. When you continue chewing your gum, you are getting more air in your stomach and eventually lead to gas. This is also true with candies and other foods that contain artificial sweeteners like aspartame and sorbitol. These sweeteners cannot be digested, which triggers stomach bloating.
Don’t Eat in a Hurry
Eating in a hurry is a bad habit that you should try to avoid. When eating on the run, you chew quickly and unknowingly swallow a lot of air that can produce gas. The air and gas can get trapped in your stomach, which makes your stomach bloat. In order to prevent this from happening, you should chew slowly and chew well with your mouth closed. You should also avoid drinking from the straw because it makes you swallow more air. It is better to sip your drink from the cup instead of from the straw.
Don’t Eat Too Much Raw Vegetables
Are you always prone to bloating and gas? Perhaps you’ve been consuming a lot of salads with raw vegetables. When you eat raw vegetables, the stomach can have a hard time digesting it. Raw produce are tough and it can be difficult for your digestive system to break it down, which eventually leads to bloating. The only solution is to cook your vegetables to soften them and make them easier to be digested by your stomach.
Don’t Get Too Stressed Out and Control Your Anxiety
Stress and anxiety can speed up the internal functions of your body. When your digestive system goes out of control because of stress, it may lead to gas and diarrhea, which can also cause stomach bloating. When you get anxious or nervous, try to calm yourself down by going out on a stroll, or you can do basic deep breathing exercises to lower your stress level. When you are calmer, you can reduce the bloating in your belly.
Consult Your Doctor and Get Tested
You may have health conditions that are causing your chronic bloating and gas. You may be suffering from lactose intolerance, which makes you extra sensitive to sugars found in milk, or you may have fructose malabsorption, which is sensitivity to fructose found in fruit juice, corn syrup, and table sugar. Your doctor will do some tests and further diagnosis to see what really causes your chronic bloating.
Usually, stomach bloating is the direct result of your daily diet and lifestyle choices. Gas and bloating may cause discomfort but they are not life-threatening. However, it is still recommended to seek the advice of your doctor regarding this condition, especially if it becomes chronic and painful. There are some signs that you have to look out for when it comes to the warning signs of stomach bloating.
- If there is too much abdominal pain when your belly is bloated, then it’s time to seek medical help.
- If you experience loss of appetite or sudden weight loss, then you should be concerned.
- Seek medical help if you notice that there is blood in your stool or it has a darker color.
- If there is a change of color in your urine.
- Women over 45 years old, who always experience bloating, should be checked by a doctor to rule out ovarian cancer.
- If there is a persistent change in your bowel habit.