Bloating is an all-too-common digestive discomfort that can leave you feeling heavy, sluggish, and uncomfortable. It’s that unpleasant sensation of fullness that’s often accompanied by gas, cramping, or even distension of the abdomen. While bloating can be caused by a variety of factors, such as stress, hormonal changes, or even an imbalance in gut bacteria, what you eat (or don’t eat) can play a crucial role in alleviating the discomfort.
If you're tired of feeling bloated after meals and seeking relief through your diet, you're in the right place. In an exclusive interaction with Onlymyhealth, our expert Varsha Sharma, Dietician - Sharda Hospital - Noida, shared a list of foods that are gentle on the stomach and can help reduce bloating. If you are on a look out for such foods to avoid further discomfort, read ahead!
Foods To Eat When You're Feeling Bloated
According to Sharma, consuming the right foods can help you alleviate the discomfort of bloating. Here are seven expert approved foods you can try when you are feeling bloated, without the worry of stressing your stomach:
1. Ginger
Ginger has been used for centuries as a remedy for digestive issues, and for good reason. “This root contains compounds like gingerols and shogaols that can stimulate digestion, reduce gas, and relax the gastrointestinal muscles,” Sharma shared. Whether in the form of tea, raw ginger slices, or added to smoothies, ginger can help soothe an upset stomach and ease bloating.
Also Read: Yoga For Gas And Bloating: 8 Yogasanas For Relieving Symptoms
2. Peppermint
Peppermint is another powerful herb that works wonders for digestion. Studies suggest it has muscle-relaxing properties that can help alleviate cramping and bloating in the intestines. Peppermint tea or even sucking on a peppermint lozenge can help to reduce bloating and relieve pressure in your digestive system.
3. Bananas
Bananas are rich in potassium, a mineral that helps regulate fluid balance in the body and can assist in reducing water retention—a common cause of bloating. Moreover, bananas contain pectin, a soluble fibre that aids in digestion by promoting healthy bowel movements. If you’re feeling bloated, try incorporating a banana into your diet for a gentle, natural solution.
4. Cucumbers
Cucumbers are hydrating and low in calories, making them a great addition to a bloating-friendly diet. Their high water content helps flush out excess sodium from your body, which can contribute to bloating. Cucumber slices, added to a salad or eaten as a snack, are a light, soothing way to keep bloating at bay.
Also Read: Can Giving Up Bread Prevent Bloating? Expert Explains
5. Yoghurt with Probiotics
“If you're feeling bloated, it might be a sign that your gut microbiota is out of balance,” Sharma shared. Probiotics, the ‘good’ bacteria found in yoghurt, kefir, and other fermented foods, can help restore balance to your gut. They promote the digestion of food, reduce gas, and alleviate bloating. Opt for unsweetened yoghurt to avoid the added sugars that could cause further digestive distress.
6. Leafy Greens
Leafy greens like spinach, kale, and Swiss chard are high in fibre and water, both of which are important for healthy digestion. They help to keep things flowing smoothly through your system and prevent constipation, which can cause bloating. Additionally, their low-calorie content makes them a great addition to any meal without the risk of aggravating bloating.
7. Whole Grains
While refined grains can contribute to bloating due to their lack of fibre and processing, whole grains like oats, quinoa, and brown rice are packed with fibre that promotes regular bowel movements. These grains help prevent constipation, reduce water retention, and ease bloating. They also contain magnesium, which can help relax your muscles and reduce bloating.
Foods To Avoid When You're Feeling Bloated
While there are plenty of foods that can help ease bloating, Sharma explained that there are also foods that can make things worse. Here are a few to avoid:
- Beans and lentils
- Cruciferous vegetables
- Carbonated drinks
- Dairy
- Processed foods
Bottomline
If you’re struggling with bloating, making adjustments to your diet is a key first step toward feeling better. Opt for foods that are easy on your stomach and that promote healthy digestion. Adding herbs like ginger, and peppermint, as well as fibre-rich fruits, vegetables, and whole grains, can provide relief from bloating without the need for drastic dietary changes or over-the-counter remedies.
[Disclaimer: Everyone’s digestive system is different, so it’s important to listen to your body and find what works best for you. If bloating persists or worsens, consult with a healthcare provider to rule out underlying conditions. With a few mindful choices, you can keep bloating at bay and enjoy a calmer, more comfortable stomach.]