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What combination of food is perfect to beat tummy-bloating?

What is tummy-bloating?

There are many possibilities of causes of tummy bloating, including fluid retention, irritable bowel syndrome, and infection. However, for most people, the cause of the swelling is harmless enough and can be treated at home.

Tummy bloating can be alarming, especially when it is excruciating. Some people notice that their tummy-bloating feels swollen or misshapen, or they may experience severe stomach pain. However, in many cases, the cause can be something as simple as indigestion or excess gas that builds up in the stomach and intestines.

Swelling is rarely a cause for concern if:

  • it is associated with food or eating

  • it does not get worse with time

  • leave in a day or two


Tummy bloating is not uncommon. Many people experience the same type of swelling over and over again. Swelling that follows a predictable pattern is usually not a cause for concern.

What combination of food is perfect to beat tummy-bloating?

1. Quinoa

Have you ever felt bloated or even uncomfortable after eating pasta or bread? You may have an underlying gluten sensitivity. However, only one in 100 people worldwide have celiac disease - a more severe condition that causes damage to intestinal cells when they consume gluten - an estimated six in 100 experience some adverse reactions and discomfort when eating wheat-based foods.

"It's best to consult a doctor before assuming you have gluten intolerance," says Fine.

2. Cucumbers

With 95% water, these refreshing veggies are the best ways to eat for better hydration. In addition, because they are super-moisturizing, cucumbers "can help clear the gastrointestinal tract, increasing the passage of food that can otherwise cause constipation, gas and bloating," says Fine.

3. Pineapple

One hundred eighty milligrams of potassium Low in sodium and loaded per cup, this sweet, juicy fruit also reduces tummy bloating.

4. Yogurt

"Yogurt containing live, active cultures, i.e., probiotics, has been shown to better digestive health," says Batayneh.

5. Kefir

If you don't make dairy, consider yogurt's cousin, kefir. This fermented and spicy drink contains lactase, an enzyme that breaks down lactose, also known as the primary sugar in milk that can cause stomach upset.

A study in the Journal of the American Academy of Nutrition and Diet found that drinking kefir reduced symptoms of lactose digestion, including bloating, stomach pain, and gas, by up to 70 per cent.

6. Asparagus

Asparagus With Approximately 271 milligrams of potassium per cup, this is a vegetable that is worth stocking up on, one of the best foods for reducing tummy bloating. But its benefits for tummy-bloating don't stop there.

"Asparagus contains asparagine, which is an amino acid that acts as a diuretic.

7. Bananas

Known as the most potassium-rich food on earth, with 422 milligrams per average fruit, the banana's appeal for reducing bloating doesn't stop there.

Compared to drinking a banana-flavoured juice or water before a meal, eating a banana before a meal reduced bloating by a significant amount for healthy participants in a study published in Anaerobe. Scientists attribute these results to calming the belly to the fruit's prebiotics.

8. Tomatoes

Whether you take your serving in marinara sauce or soup, add tomatoes to your diet to reduce tummy bloating. Tomatoes contain high levels of lycopene. According to a review in the Annual Food Science and Technology Review, this antioxidant has been shown to have a wide variety of anti-inflammatory and deflating effects. Pro tip: cook them to unlock a lot more lycopene than raw ones.

And as a bonus, these ruby ​​berries are superstars for potassium, adds Fine (with 292 milligrams per average tomato).

9. watermelon

Take a slice or two. Thanks to the watermelon's high water content, bedtime can help to minimize water retention. Combined with the appx170 milligrams of potassium, you'll get in every cup of watermelon. You'll have your normal stomach back in no time.

“Watermelon can help eliminate excess sodium from the body, reducing swelling,” says Batayneh.

10. Green tea

The benefits of teatime go beyond the inspiration to take a break from work. Green tea is a prime source of antioxidants and also offers some diuretic benefits.

In addition, research published in PLOS One magazine revealed that green tea could reduce inflammation in the digestive tract, keeping intestinal health in good shape.

11. Avocado

I look up. All of the healthy fats in avocado can prevent irritating bloating.

Like the bananas and other fruits on the list, the potassium in avocado (368 milligrams per ¼ avocado) can also "help your body get rid of sodium and, with it, excess water," says Batayneh.

12. Turmeric

We have good news for all Golden Milk devotees.

"Many herbs, including turmeric, have anti-inflammatory properties and tend to relax stomach pain," says Batayneh.

This is because turmeric is primarily curcumin, which has been shown to control inflammation and soothe many IBS symptoms, according to research published in the Journal of Alternative and Complementary Medicine.

13. Mint

There's a good reason why your mother or grandmother told you to switch to peppermint tea when you need to soothe your upset stomach.

"In the form of tea or freshly chopped and sprinkled with meals, mint has antispasmodic properties, which soothe the digestive tract and can reduce the pain or swelling. Mint also contains specific flavonoids that inhibit the activity of certain cells in the immune system. can contribute to bloating," says Batayneh.

14. Ginger

Likewise, have you ever heard the rumour that ginger ale can ease stomach upset? While in processed form (in soft drinks, sweets and the like), ginger loses more of its health-promoting qualities; grated spicy root or raw minced can deliver on that promise. (PS. Making this root in tea also works.)

. "Ginger relieves stomach pain, which can help ease the discomfort of bloating."

15. Onions

Onions are underground bulb vegetables with a unique and robust flavour. They are rarely eaten whole but are very popular in cooked dishes, side dishes, and salads. Although generally consumed in small amounts, onions are an essential food source of fructans. These are soluble fibers that can cause swelling.

Also, some people are sensitive or intolerant to other compounds in onions, especially raw onions. Therefore, onion is a known cause of bloating and other digestive disorders. Cooking onions can reduce these digestive effects.

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