Bloating is one of the most uncomfortable and inconvenient feelings one could ever feel – not only can it make your belly look unflatteringly bigger, but it can often cause pain and discomfort that can persist no matter how hard you try to let it out in the bathroom.
If you feel bloated more often than usual, then it most likely comes from your diet and lifestyle. In extreme cases, bloat is caused by serious medical conditions, which you’ll have to consult a doctor to find out.
Otherwise, reducing bloat is as easy as switching up the foods you typically eat into a tummy-friendly diet.
What Causes Bloat?
Bloating happens when your gastrointestinal tract is filled with air or gas.
It is commonly caused by diet and poor eating habits, but other reasons for bloating include constipation, acid reflux, weight gain, or menstruation. In severe cases, bloating can come from infections, inflammation, Crohn’s disease, severe anxiety, or even cancer. If you believe that your bloating comes from such severe conditions, please consult with your doctor to receive the appropriate treatment immediately. But for this article, we will be mostly focused on how the diet causes bloating.[1]
When it comes to your diet, bloating can come from a wide range of reasons[2,3]:
- An overgrowth of bacteria. If you’ve been eating too much junk food lately, your bloat could stem from the overgrowth of bad bacteria in your gut, as you haven’t been eating food that feeds the good bacteria (such as fiber-rich food) which normally balances out these bad bacteria. Once these bad bacteria have grown out of control, they will begin to produce more gas than normal. To solve this problem, start eating more food that helps foster the growth of good bacteria, such as fiber and probiotics.
- Too much fiber. On the other hand, eating too much fiber can cause bloating, too – although this is less common than eating too little fiber. Just like in bad bacteria, too much fiber will lead to fermentation and gas formation by the overgrowth of good bacteria in your body. Additionally, too much fiber will add excess bulk to your stool, which makes it difficult to pass.
- Eating Too Much Fatty Food. Although fats are an essential part of our diet, it takes longer for our bodies to digest them compared to other foods. Because this delays the passing of stool, some people may experience bloating as a result of eating too much fatty food.
- Eating Too Fast. While it’s understandably inevitable for some people, eating too fast may be the reason behind your constant bloating. Eating too fast increases the amount of air a person takes in as well as the propensity to overeat. This is because eating too fast makes it hard for your brain to keep up with your actual satiety levels, leading you to eat too much even before your brain can signal that you’re already full.
- Eating Too Much Salty Food. Most fast food and junk food are high in salt, which can be addictive for some. However, too much sodium in your system causes your body to retain excess fluids, which causes bloating in your stomach (not all bloat is caused by gas!). Hydrating yourself with liquids and water-rich foods, along with diuretics, can help you pass the excess liquids from your system.
- Drinking Too Much Carbonated Drinks. Carbonated drinks are basically liquid that had been blended with gas – thus, consuming too much of it will stuff your stomach with additional gas.
15 Foods That Can Reduce or Prevent Bloat
If you suspect that your persistent bloat is caused by your diet, it’s time to switch up your meals composed of food that can soothe your gastrointestinal tract. According to doctors, here are the foods you should eat more to reduce bloating.[4,5,6]
- Cucumber
Have you ever used cucumber to soothe your tired eyes?
Turns out, cucumber can soothe your tummy as well – it contains quercetin, a flavonoid antioxidant that can reduce inflammation.
Cucumbers are also a great source of hydration, which can help your gastrointestinal tract flush out stool more efficiently.
- Bananas
Potassium-rich foods are known to help regulate water-retention by regulating the sodium levels in your system. This reduces sodium-induced bloating, which often comes from eating too much fast food. Bananas happen to have the highest amount of sodium among any known fruit, containing up to 422mg per medium-sized banana.
Bananas are also exceptionally high In fiber, which will help prevent or relieve constipation-related bloating by adding bulk to stool that will make it easier for your body to push out.
- Papaya
Papaya contains enzymes that break down certain proteins, which will help your GI system process foods that it is otherwise having a hard time passing. In fact, papaya is so potent at breaking down proteins that it is usually not recommended for pregnant women to eat ripe papayas, as it may induce miscarriage or labor.[7]
- Asparagus
Just like bananas, asparagus are a great source of potassium, which can help you normalize the bloat-inducing sodium levels in your system. Asparagus also contains the amino acid asparagine, a diuretic which can help reduce water retention.
Additionally, asparagus contains prebiotics, which can feed the good bacteria living in your gut. This helps restore a balanced gut, preventing any bad or good bacteria from outgrowing and creating too much gas.
- Yogurt
Aside from being a great source of protein, yogurt is also known to be rich in probiotics as a result of its fermentation process.
The probiotics will help keep your gut microbiome balanced and your digestion working smoothly, which can help you avoid constipation and gas buildup.
- Pineapple
Pineapples contains a unique enzyme called bromelain, which can aid digestion as it is capable of breaking down protein. This is why you’ll sometimes feel as if your mouth is burning after you’ve eaten a lot of pineapples – that’s bromelain at work, dissolving the protective mucous that coats your mouth.
- Celery
Similar to cucumbers, celery can aid your digestive troubles as it is made up of 95% water, providing you with enough hydration to keep your digestive system working smoothly.
Additionally, celery also has potassium and anti-inflammatory properties, which can directly ease bloating.
- Chamomile Tea
Chamomile tea is famous for its calming properties, which helps a lot of people wind down before bedtime.
These same calming properties can also help your gastrointestinal muscles relax and steadily let go of the gas which causes your stomach to bloat. The soothing effect that chamomile provides can also help ease the discomfort associated with bloating.
- Ginger
Ginger is truly a natural panacea – not only can ginger relieve respiratory problems, but it can also relieve your tummy troubles as well.
Ginger contains zingibain, an enzyme that helps the digestive system break down protein (similar to the compounds found in pineapples and papaya). As it eases digestion, ginger can help your GI tract easily pass all that built up gas inside your stomach.
- Tomatoes
Not only will tomatoes help you create amazing marinara or pizza, but they also contain high concentrations of the antioxidant lycopene. Lycopene has been shown to have anti-inflammatory properties, which can help ease away bloating.
- Watermelon
As the name implies, watermelon is high in water – 92% of it is water, to be exact. The high hydration watermelon provides can minimize water retention, along with providing more liquid to get your digestion up and running.
In addition, watermelon contains potassium, a mineral that will further contribute to the reduction of water retention.
- Green Tea
Green tea is the second most popular beverage in the world. It provides a caffeine buzz that doesn’t lead to a caffeine crash that some people would often feel with coffee – plus, it’s loaded with beneficial antioxidants that can help reduce inflammation in your digestive system.
Green tea is also a diuretic, which will help alleviate water retention by inducing the passing of liquid.
- Avocados
Avocados are one of the most popular superfoods in recent years, and it is well known for its benefits to heart health, as well as being weight-loss friendly.
These heart-healthy fats that are abundant in avocados can help prevent bloating, unlike the unhealthy fats that can be found in most fried food. Avocados are also rich in potassium, which can help your body normalize its sodium levels.
- Turmeric
You may typically encounter turmeric in Middle Eastern or South Asian dishes, especially as the main component of curries. Turmeric is also considered a powerful superfood, as it is dense in antioxidants, vitamins, and minerals that can strengthen your body’s defenses against a wide range of diseases.
The antioxidants in turmeric, especially turmeric, can help ease inflammation and calm down your gastrointestinal system.
- Mint
Mint provides a sweet and fresh flavor to dishes and beverages. But beyond its culinary uses, mint is also known to have antispasmodic properties, which can calm down your digestive system and ease the discomfort of bloating.
Conclusion
Bloating can come from a wide variety of health reasons, but it is typically caused by the food you eat, along with your lifestyle and eating habits.
If you often experience bloating associated with your diet, perhaps it’s time to change your diet into something more diet friendly. These foods will help manage and prevent bloating through its anti-inflammatory, diuretic, or hydrating properties.
References
[1] American Academy of Family Physicians. (2019, January 11) What is bloating? Retrieved on November 21, 2020 from https://familydoctor.org/condition/bloating/
[2] Harvard Health Publishing. (2020, October 13) What’s causing that belly bloat? Retrieved on November 21, 2020 from https://www.health.harvard.edu/diseases-and-conditions/whats-causing-that-belly-bloat
[3] Kandola, A. (2020, January 28) How to prevent bloating after a meal. Retrieved on November 23, 2020 from https://www.medicalnewstoday.com/articles/322200
[4] Petitjean, C. (2020, November 23) 7 Foods That Reduce Bloating—and 5 That Cause It. Retrieved on November 23, 2020 from https://www.health.com/food/best-and-worst-foods-for-bloating
[5] Glassman, K. (n.d.) 8 Anti-Bloat Foods to Eat When You’re Feeling Puffy. Retrieved on November 23, 2020 from https://nutritiouslife.com/nurture-yourself/feeling-puffy-beat-the-bloat/slide/ginger/
[6] Walsh, K. (2020, April 30) 15 Best (and Instant) Anti-Bloating Foods. Retrieved on November 23, 2020 from https://www.eatthis.com/foods-that-beat-bloating/
[7] Frothingham, S. (2018, July 25) Is It Safe to Eat Papaya While Pregnant? Retrieved on November 23, 2020 from https://www.healthline.com/health/papaya-in-pregnancy
