Bloating can be caused due to many reasons such as poor digestion, intaking too much sodium, not drinking enough water, eating too many fibrous foods at once, or from your menstrual cycle. Try adding these foods to your diet to stop the bloat.
1)Lemon Water: A lot of people skip sipping on water when they're bloated, when in reality they should be doing the opposite. Retaining water is actually your body's way of holding on to fluid so you don't dehydrate. If you're having a bloating problem, that's the time you want to drink fluids, not restrict them. Adding lemons helps since they are a natural diuretic and a gentle laxative when added to warm water. Consuming lemon water can help reduce the amount of salt retained in the body and help with bloating. Just make sure you drink from the glass and not through a straw, so you don't take in any extra air.
2)Celery: Celery is a digestive aid that helps regulate bowel movements and controls intestinal gas. Its chemicals are known to decrease fluid retention. Celery has a high water content that will help your body get rid of toxins. Other veggies that will help reduce fluid retention include cucumber, summer squashes, parsley and any other kind of leafy greens. Cooked vegetables are better to digest with their fiber structure broken down.
3)Watermelon: Watermelon is considered one of the best foods that help with bloating since it is mostly made up of water. It also has a natural diuretic property and is a great source of potassium,
Try mixing lemon, cucumber, watermelon, and rosemary for an ultimate belly-deflating fix.
4)Turmeric and Rosemary: Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure, but it also treats intestinal gas and helps digestion. Try steeping it in your tea or combining it with celery or parsley to make your own cooking broth. Tumeric is a key in aiding an upset stomach and reducing bloating. It's mainly known for its ability to fight pain and inflammation. 5)Beans and Lentils: Intaking too much sodium and not enough potassium and fiber will cause bloating. Lentils, with their high amount of fiber, are a good choice for aiding with digestion. Potassium-rich beans include white beans, soybeans, and lima beans — and they are also the highest-fiber vegetables you can get. Plus, beans are naturally high in both estrogen and protein and can relieve period-induced bloat. 6)Yogurt: Yogurt with live active cultures (lactobacillus acidophilus) can improve symptoms of bloating. Try yogurt in smoothies instead of milk. Yogurt is already pre-digested and the milk sugar is broken down, whereas in milk it's not, which can create gas and bloating. Stir in some melon or bananas for the ultimate bloat-reducing snack. 7)Ginger: Ginger helps with any of the GI issues — bloating, nausea, digestive issues, and gas Ginger's gingerols and shogals make it a carminative, which means it helps the stomach release gas, according to researchers. Even just 1/2 teaspoon of freshly chopped ginger should help with bloating. Boil it with tea leaves, strain it, and sip your way to a less bloated stomach. 8)Asparagus: Asparagus is a natural diuretic due to an amino acid called asparagine. Diuretics make you use the bathroom more often, so you'll be trading that bloated discomfort for odd-smelling asparagus pee.
9)Bananas: Potassium found in bananas regulates your body's hydration and electrolyte levels. Sodium retains all of the water in our bodies, whereas potassium has the reverse effect 10)Pineapple: Pineapple contains a digestive enzyme called bromelain, which helps your body break down protein that could otherwise cause stomach issues,.The stem and core of the fruit have a higher concentration of the enzyme than the outer bites, so try juicing the core and sipping it solo or adding it to your favorite smoothie mix to gain the debloating benefits, Tips to Ban Bloat
Keep your sodium intake to a minimum and opt for fresh food over processed. For example, fresh turkey breast will have less sodium than processed, packaged turkey.
Limit your alcohol intake. When you drink too much, you can get dehydrated, which will result in your body pulling in fluid.
For bloat as a result of constipation, focus on foods that hold water, such as wheat bran or all-bran cereal.
Your lifestyle can affect bloating, so make sure you get enough sleep and get in at least 30 minutes of physical activity each day to keep fluid moving in your body. If you travel often and sit on a plane regularly, or just sit at your desk all day, make sure to move your legs, and get up and walk a little every hour.
Since we can all react differently to foods, keep in mind that some of these foods may not work for you. Always listen to symptoms from your body. If your stomach struggles aren't tamed by these foods that help with bloating, you may need to try an elimination diet(previous post) and consult your doctor.
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