Best Foods & Beverages To Relieve Bloating

You’ve almost certainly experienced it: The tight, uncomfortable feeling of your stomach straining against your pants with a case of bloating that came seemingly out of nowhere. Inflammation is an unfortunately common digestive problem, and what makes it particularly difficult to pin down is the variety of causes it can have, from food intolerance to something as simple as that time of the month. 

Thankfully there are certain ingredients you can include in your diet which may help to alleviate the worst of the bloating, and cooking with certain spices is one of the best ways to soothe your gut and treat inflammation from the source. 

#1 Ginger

Ginger is a go-to home remedy for colds, achy muscles, cramps, and seasickness. Add bloating to the list—ginger is a natural anti-inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating. It also contains an enzyme that absorbs proteins, thus reducing protein-induced puffiness and gas.

Fresh ginger can be added to smoothies and salad dressings, and it adds tons of flavor to recipes like these. You can also make homemade tea.

#2 Cucumber

Cucumbers comprise about 95% water, making them great for relieving bloating. In fact, this water rich vegetable can do wonders to regulate water balance in the body and could also prevent water retention. 

Cucumbers are high in potassium, which aids in the elimination of extra sodium through urine. Cucumbers are rich in antioxidant quercetin, caffeic acid (the skin), vitamin C and silica that are known to reduce swelling. Just as how putting them around your eyes prevent puffiness, eating cucumbers on a daily basis can help you de-bloat as well.

Note: Many of us are habitual to eating cucumbers without its peel. Cucumber peels are full of antioxidants, so make sure you have them on a regular basis too and not toss them away each time.

#3 Lemon Water

When life gives you bloating, add lemons! Yep, the old lemon water trick actually works. 

To relieve bloating, gas, and constipation, drink a cup of lemon water first thing in the morning on an empty stomach. Lemon contains minerals that promote healthy digestion, alleviate heartburn, and stimulate healthy bowel function by reducing bloat and stimulating bowel movements.

Added bonus: The high content of Vitamin C in lemons will make your skin glow and appear more vibrant. 

#4 Bananas

Potassium is the main reason this low-maintenance food helps with bloating. One common reason your body looks bloated or is retaining excess water is due to excess sodium consumption. Potassium-rich foods help flush out sodium and water. While eating one banana won't magically cure bloat, eating potassium-rich foods like bananas throughout the day will help to speed up the process. 

Bananas are also a good source of prebiotic fiber, which helps to increase the good bacteria in your gut and improve digestion. 

Note: Make sure you opt for ripe bananas as unripened bananas can actually be constipating.

#5 Asparagus

Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat.

It also contains prebiotics, which help support the growth of “good” bacteria.  This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas.

Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health and smooth digestion. 

#6 Pineapple

This tropical fruit is high in the enzyme bromelain. It helps break down protein and eases digestion, helping to banish the bloat. Skip dessert and nosh on some pineapple instead. If you aren't a fan of pineapple, papaya is also known for aiding in digestion.

Looking for a yummy Recipe? Try this delicious Pineapple Green Smoothie Recipe. Click here

#7 Herbal Teas

If you are not a big fan of lemon water and rather enjoy a warm cup of tea whenever you are feeling stretched out after dinner, try sipping on a hot cup of peppermint or chamomile tea. Both kinds relax muscles in the GI tract, which helps to dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.

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    About the author

    Chiara Ghanem