Good Lifestyle

Has your stomach ever felt more like a balloon than a digest food machine? Been there, felt that. Although bloating can be affected by GI conditions such asIrritable bowel syndrome (IBS), what we eat is a huge piece of pocket pie. In the same way as there isFoods that cause bloatingThere are also foods to reduce bloating.

First, why do you live with bloating?

"Bloating can be caused by a number of factors that cause significant amounts of trapped air in the digestive tract," saysRania Batalyneh, MPH, owner ofEssential nutrition for you and author ofThe only diet. Batalyneh explains that there are some reasons why you feel blocked:

• What you eat (Foods high in fiber, fat, salt and soft drinks, to name a few)
• How do you eat (eat too fast can make you take more air)
• SCI
• unidentifiedfood sensitivity
• genetic

What is special about functional foods that reduce bloating?

So now that we know what to avoid, what should we add to our menus to help prevent or reduce bloating?

"Look for high potassium and water foods," saysRachel Fine, R & D, a licensed dietitian and owner of the nutrition nutrition consulting company to Nutrition Nutrition in New York. When you do not eat enough potassium, your body will hold on extra sodium and water, which can cause a distended belly.

"So that foods likely to digest, try cooked vegetables instead of raw grain and grain, nuts, seeds and legumes rather than regular."

The best foods to reduce bloating

The bloating experience is usually related to how you eat and what foods you eat when you have bloated. This means that some simple changes can mitigate your discomfort and help you lose weight along the way.

We found the top 15 foods that help with bloating so you can finally find relief.

Have you ever felt wheat or lowly uncomfortable after eating pasta or bread? You could have a sensitivity underlying gluten. WhileOne in 100 people around the world has a celiac diseaseA more serious condition that causes cell damage in the intestines when we consume gluten - it isestimated that six out of 100 Experience adverse effects and discomfort when consuming food with wheat.

"It is best to consult a doctor before assuming that you have gluten intolerance," says. "If you discover that you do, gluten-free starch like quinoa can be easier to digest." (Icymi, here isWhat dietitians want you to know gluten-free regimes.)

95% water, these refreshing vegetables are one of the ultimate ways ofEat your way to a better hydration. Since they are super moisturizers, the cucumbers "can help rinse the GI tract, to increase the passage of food that can otherwise result from constipation, gas and swelling," explains well.

Cucumbers also offer flavonoid quercetin, which can helpreduce inflammation Throughout your digestive system.

"Celery-do not be confused with thecelery juice Tendency! - One of the best foods to reduce bloating because it is naturally high in water, "says 95%.

The celery rich in water makes more than adding an easy crisp texture to your salads; It also has diuretic properties and104 milligrams of potassium In each crisp rod of 6 calories. And similar to cucumbers, celery flavonoids (including apigenin) have been proven as anti-inflammatory, according to a study published in the journal.Molecular nutrition and food search.

"Pineapple contains an enzyme called Bromelain, which breaks down protein and AIDS digestion," says Batalyneh.

Sodium and responsible for180 milligrams of potassium By cup, this sweet and juicy fruit has also been proven to reduce bloating. According to the search in the journalClinical immunology, pineapple can reduce colony inflammation that can lead to this distended stomach.

We are not talking about the sweet, Froyo sweet, you catch in these multi-handle shops.

"Yogurt containing live and active cultures - that is to sayprobiotics- It has been shown that it improves digestive health, "says Batalyneh." It is also high in potassium, a micronutrient we know helps fight bloating. "

If you do not slag, consider yoghurt cousin, Kefir. This fermented Tangy drink contains lactase, an enzyme falling on lactose-aka the main sugar in the milk that can give you belly problems. A study in theJournal of the American Academy of Nutrition and Dietetics I found that Kéfir's consumption has reduced the symptoms of lactose digestion, including bloating, stomach pain and gas up to 70%.

With271 milligrams of potassium By cup, it is a veggie that certainly deserves to progress on one of the best foods to reduce bloating. But his benefits of the belly do not stop there.

"Asparagins contain aspaagines, an amino acid that acts as a diuretic. It is also rich in prebiotic, the food that the good bacteria [probiotics] in your intestine feeds, which leads to betterintestinal health, "Says Batalyneh.

Well known as one of the richest food in potassium on the planet, with422 milligrams By middle fruit, the Banana reducer call does not stop there.

Compared to the consumption of juice or water flavored to the banana before a meal, the consumption of a prepaid banana has been reduced considerable bloating for healthy participants in a study published in the newspaperAnaerobe. Scientists attribute these calm results of the belly to prebiotics in the fruit.

Whether you get your dose in sauce or soup of Marinara, add tomatoes to your diet to reduce bloating. Tomatoes contain high levels of lycopene. That the antioxidant has been demonstrated to have a wide variety of anti-inflammatory effects and bloating, by revision in the journal.Annual review of food science and technology. Pro adhesion: Lay them to unlock much more lycopene than raw, however.

And as bonus, these red ruby ​​fruits are potassium superstars, fine additions (to292 milligrams by medium tomato).

Catch a slice or two. Thanks to the high watermelon water content, it can help you minimize water retention. Combined with the170 milligrams From potassium, you will mark in every cup of watermelon, you will have your usual stomach in no time.

"The watermelon can help rinse the excess sodium of your body, which reduces bloating," says Batalyneh.

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The benefits of tea time go beyond inspiring you to pause work.Green tea is a stellar source of antioxidants and also offers diuretic advantages. Search published in the newspaperPlos a I revealed that green tea can reduce inflammation in your digestive tract by keeping your intestinal health in fine form.

Guac on. All healthy greases in the lawyer can prevent uncomfortable bloating. Like bananas and other fruits on this list, potassium in lawyers (368 milligrams By ¼ avocado) can also "help your body rinse with sodium and with it, excess water," says Batalyneh.

We have good news for allgold milk devotees.

"Many herbs and spices, including turmeric, have anti-inflammatory capacities and tend to relax an angry stomach," says Batalyneh.

This is because curcuma is mainly curcumin, which has been demonstrated to tame inflammation and calm numerous IBS symptoms, according to research published in theAlternative and complementary medicine newspaper.

There is a good reason why your mother or grandmother has perhaps told you to turn to peppermint tea when you need to settle.

"Freshly chopped tea or cooking and sprinkled on meals, mint has antispasmodic properties, which calms the digestive tract and can reduce the pain of bloating. Mint also contains specific flavonoids that inhibit the activity of some cells of the immune system that can contribute to bloating, "Batalyneh says.

In similar lines, did you hear the rumor thatGinger AHE can relieve stomach ache? While in the treated form (in sodas, sweets, etc.), ginger loses most health promotion qualities, the steep or minced spicy root of RAW can actually deliver this promise. (P.S. Browsing that the root in tea works too.)

"Some ginger compounds, including ginger, help the liberation gas of the stomach, which cuts bloating," says Batalyneh. "Ginger soothes for a upset stomach, which can help relieve bloating discomfort."