Food that’ll help you combat bloating

Gassiness is embarrassing, unpleasant and often painful. Though something we’d all rather avoid, almost everyone struggles with a build-up of gas in their gut from time to time. However, by making the right food choices, you can minimise gas and bloating considerably. Many of the foods in this list promote digestion, prevent water retention and support gut health.

If you fancy finding out more about digestion, check out this article:

What to eat to avoid bloating

Oats

Having oats for breakfast can counteract bloating. They contain soluble fibre, which reduces gas production and regulates intestinal movements.

Yogurt

Yogurt contains probiotics that promote gut health. These beneficial bacteria can minimise gassiness and bloating. Look out for yogurt with live cultures. Just be careful if you’re lactose intolerant, as yogurt might make your bloating worse.

Cumin

Cumin is a time-tested spice that alleviates bloating. It brings down gas formation in the intestines, has an antispasmodic effect and promotes digestion. Cumin tea can provide significant relief for bloating and gas.

Turmeric

Turmeric contains curcumin. Known for its anti-inflammatory properties, studies also show curcumin can improve digestion. If you combine turmeric with black pepper, you’ll increase its bioavailability.

Fennel

Fennel contains essential oils such as anethole. These have antispasmodic effects and aid digestion. Fennel reduces bloating, relieves stomach cramps and supports gut health.

Ginger

Ginger soothes the digestive tract and causes your stomach to empty quicker. In turn, this prevents gassiness and bloating.

Celery

Celery consists of 95 per cent water. It also contains mannitol, which softens stool and aids digestion. Acting as a natural diuretic, it removes excess water and sodium from the body. Plus, it’s a source of anti-inflammatory antioxidants.

Green tea

Green tea contains antioxidants such as catechin, which reduce inflammation and protect cells in the digestive tract. Polyphenols in the tea promote intestinal microbiota and support digestion.

Cucumbers

As cucumbers are 95 per cent water, they hydrate the body and reduce water retention. Studies also demonstrate they can relieve symptoms of irritable bowel syndrome such as bloating.

Asparagus

Asparagus contains fibre and inulin, a prebiotic fibre that supports gut health. As it’s a diuretic, it reduces water retention, preventing bloating and constipation.

Citrus fruits

Citrus fruits (especially lemons) stimulate stomach acid production and promote digestion. They’re rich in vitamin C and antioxidants, which have an anti-inflammatory effect. Lemon juice can also help with constipation and prevent bloating.

Bananas

Bananas are rich in fibre and potassium, which aids digestion and prevents water retention. Unripe bananas contain resistant starch, which has a prebiotic effect and promotes gut health.

Avocados

Avocados provide nutrients such as folic acid and vitamins C and K. Their high potassium content regulates fluid balance and prevents water retention. They also contain fibre and healthy fats, supporting digestion and preventing constipation.

Papayas

Papayas contain papain, an enzyme that helps with protein digestion and reduces bloating. The fruit contains fibre and has anti-inflammatory properties.

Berries

Berries such as strawberries, blueberries and blackberries are rich in antioxidants and fibre, which reduce bloating by promoting gut health.

Pineapples

Pineapples contain bromelain, an enzyme that aids digestion and relieves bloating and indigestion.

Foods to avoid

There are certain foods and habits you should avoid if you want to prevent bloating:

• Carbonated drinks: they cause gas to build up in the stomach.

• Legumes: can cause gassiness. Soak them before cooking, rinse them and cook them with digestion-boosting spices such as ginger or cumin.

• Cruciferous vegetables: broccoli, cabbage and Brussels sprouts encouraging bloating.

• Artificial sweeteners: they’re difficult to digest and cause gas formation.

• Eating too quickly: eating quickly causes excess air to get into your stomach, resulting in bloating.