10 Foods to Improve Bloating

Some foods such as cucumber, asparagus, ginger… help the digestive system work well, improving symptoms of bloating.

Dr. Dao Tran Tien (Deputy Head of the Gastroenterology Department, Tam Anh General Hospital , Hanoi ) said that people with bloating often feel their stomach is full and uncomfortable; it can be due to many factors such as constipation, swallowing air, overeating and weight gain. In addition, some conditions can cause bloating, affecting the digestive system such as gastroesophageal reflux disease, irritable bowel syndrome, overgrowth of small intestine bacteria, gluten or lactose intolerance...

Some everyday foods like cucumbers not only provide nutrition but also improve bloating.

Cucumber

Cucumbers contain quercetin, a flavonoid antioxidant that helps reduce swelling. Cucumbers inhibit the activity of enzymes that cause inflammation. You can eat cucumbers or drink cucumber juice to reduce bloating.

Rice

Limiting starchy vegetables such as potatoes and corn helps reduce bloating. Rice is a starch that does not cause gas. You can choose rice instead of corn and potatoes to avoid feeling full and bloated.

Banana

A medium banana contains 9% of the recommended daily intake of potassium. Potassium-rich foods prevent water retention by regulating sodium levels in the body, which can reduce bloating caused by salt. Other potassium-rich foods you can eat include raisins, dried apricots, spinach, lentils, oranges, etc. Bananas also have some fiber, which can help relieve or help prevent constipation.

Papaya

The enzymes in papaya break down proteins in the digestive system, ensuring smoother digestion. Most tropical fruits are anti-inflammatory and high in fiber, which supports digestive health.

Pineapple

Pineapple is mostly water, which helps fight bloating by keeping you hydrated. Bromelain, an enzyme in pineapple, helps promote health by breaking down protein. Bromelain is one of the enzymes that can break down collagen.

Yogurt, probiotics

Probiotics are good bacteria in the gut that can regulate digestion and protect the overall health of your digestive tract. You can take a daily probiotic supplement to reduce bloating.

Asparagus

Dr. Tien said that asparagus is one of the effective anti-flatulence foods. Asparagus contains a lot of fiber and prebiotics that support the growth of beneficial intestinal bacteria to balance digestion and reduce bloating.

Ginger

Ginger contains the digestive enzyme zingibain, which helps the digestive system break down proteins. This compound has the ability to help food be digested more effectively, reducing bloating and constipation. If you feel bloated, you can soak a few slices of ginger in a cup of hot water for 5-10 minutes and sip.

Peppermint tea, chamomile tea

Peppermint tea and chamomile tea both help break up gas, which helps prevent bloating. In addition to improving digestion, chamomile tea can help relieve upset stomach symptoms.

Cinnamon

Cinnamon is a spice that contains many antioxidants that can eliminate excess gas. Dr. Tien cited many studies showing that using cinnamon helps treat digestive problems such as bloating and flatulence.

According to doctors, there are many causes of bloating, which may be due to the food you eat. When you have bloating, review your diet and choose foods that reduce this condition. If the symptoms do not improve after adjusting your diet, you need to visit a reputable medical facility for a proper diagnosis and effective treatment.

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