What to eat for bloating? When you experience bloating, you need to eat the right foods. Because some foods can relieve bloating, while some foods should absolutely be avoided when bloated. Let's find out with the editor what the dietary do's and don'ts for bloating are.
What to eat for bloating
Cucumber. Cucumbers contain flavonoid antioxidants like quercetin, which can help reduce bloating.
Banana. Foods rich in potassium, such as bananas, kiwis, oranges, and cashews, help regulate the body's sodium levels, preventing water retention and abdominal bloating. Bananas are also rich in soluble fiber, which helps relieve or prevent constipation.
Papaya. The papain in papaya helps break down proteins in the digestive system, preventing bloating.
Asparagus. Asparagus is a superfood against bloating. Asparagus has a diuretic effect, helping the body expel excess water and relieving bloating discomfort.
Yogurt. The probiotics in yogurt help regulate the digestive system and are beneficial for gastrointestinal health.
Fennel. Fennel seeds contain a compound that can relieve gastrointestinal spasms, allowing gas to pass smoothly and alleviating bloating discomfort.
Ginger. Ginger can soothe the digestive system, relax the digestive tract muscles, and reduce abdominal bloating. Ginger also contains enzymes that digest protein, reducing the likelihood of protein-induced bloating.
Mint tea. After dinner, drinking a cup of hot mint tea can help relax the gastrointestinal muscles and relieve abdominal bloating.
Next, here are the foods you should absolutely avoid when bloated.
What not to eat for bloating
Fried foods. Fried foods are often coated in batter and deep-fried, making them difficult for the digestive system to process. Foods after frying become greasy and high in fat, both of which are harmful to the abdomen. If you have intestinal inflammation, eating greasy food can easily cause nausea or diarrhea. Therefore, it is recommended that people prone to bloating should try to avoid fried foods like fried chicken nuggets and french fries. If you want to eat chicken nuggets in a healthier way, you can change the cooking method to use breadcrumbs or baking, which is relatively healthier.
Spicy foods. Highly spicy and irritating foods can irritate the esophagus and also cause bloating. If you feel heartburn after eating spicy chili peppers, it is recommended to drink some milk to reduce the spiciness, as it can be irritating to the stomach and trigger bloating. It is advisable for people with stomach problems to eat less irritating and spicy food to avoid further irritation to the stomach.
Chocolate. Eating chocolate in moderation is actually beneficial to health; it doesn't directly cause bloating. The key is not to overindulge, as excessive consumption can lead to obesity and bloating. Chocolate can relax the lower esophageal sphincter, causing acid reflux. Patients with gastroesophageal reflux disease should be especially careful not to eat chocolate, as even a small piece can cause problems.
Acidic fruit juices. Acidic fruit juices can disrupt the digestive tract, irritate sensitive nerves, and create a burning sensation. Drinking too much can make it feel like acid reflux, but it's actually just interference. Excess acid in the abdomen can cause other problems. If consumed on an empty stomach, the digestive tract is already full of acid, and adding more can cause abdominal pain. This category of acidic fruit juices includes citrus juices, and even honey lemon water can cause diarrhea. Therefore, such drinks should be chosen with caution.
Mashed potatoes. Mashed potatoes are made by cooking potatoes until completely tender and then mixing them with milk, cream, etc. They have a very smooth texture and are easy to eat, making them a favorite for many. Because they are easy to eat, it's easy to overindulge. However, eating too much can cause bloating. Besides potatoes, they contain a lot of milk and cream, which can easily lead to a feeling of fullness and trigger bloating.
If you have symptoms of bloating, be sure to eat the right foods from the list above.