Bloating is simply when your body holds or retains extra water. People complain of feeling uncomfortably full and heavy in their stomach when they are bloated. The stomach may also appear bigger than usual.
Acidity, constipation, swallowing air, or menstruation can cause bloating in some cases. Certain medical conditions like irritable bowel syndrome, liver disease, or an infection can be behind this condition. Bloating is also often accompanied by excessive flatulence and frequent burping.
Foods to get rid of bloating
For the bowel movement to remain smooth, it is important that foods are broken down efficiently. Here are some of the foods that help reduce bloating:
1. Pineapple, Kiwi and Papaya
Foods that aid digestion may reduce gassy emissions by helping to digest proteins, starches, and fats. For example, Pineapple contains digestive enzymes and has long been used in traditional medicine to treat indigestion. Kiwi helps with its laxative qualities and increases gastric mobility. Papaya is also considered extremely effective in breaking down protein.
Foods that are high in potassium especially raw bananas help the lining of the stomach, flushing excessive sodium and reducing inflammation. It’s also prebiotic which helps in increasing the good bacteria in the gut. Similarly, sweet potatoes are high in potassium.
Ginger is anti-inflammatory and can help ease an unsettled digestive system, potentially helping reduce bloating by reducing gas and constipation. When you’re feeling bloated, try sipping on ginger tea or adding dried or fresh grated ginger to your food.
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Fresh lemon is full of water, but its strong sour taste may also make you more likely to reach for some extra water to quench your thirst which can help with bloating. Lemon stimulates the liver to release bile and aids in better digestion.
Try squeezing some fresh lemon juice into your food when you’re feeling bloated or adding a wedge to warm water or hot tea.
Turmeric is a highly anti-inflammatory spice that may help with bloating. Chronic inflammation can lead to fluid retention, so sprinkling a little turmeric on your food may help soothe that inflammation.
6. Coconut water
Coconut water is extra hydrating because it contains electrolytes like potassium and magnesium that can help with fluid balance. This makes it the ideal beverage for when you’re feeling a little bloated since it can help your body flush out extra salt and fluid.
Apart from having the right food, it is important to have 3-4 litres of water in a day. Also, ensure to chew food properly, so that enough salivary enzymes are produced to aid the breakdown of the food in the stomach.
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