Bloating: Foods To Choose And Foods To Avoid

Bloating happens for various reasons including, overeating, fluid retention, constipation, and even eating or drinking too fast! Certain foods can make us bloat more than others, and some foods can alleviate bloating and promote digestive health. 

Certain foods and drinks are known to promote bloating!

Try cutting back on the following to promote a healthy digestive system and reduce the dreaded bloat.

• Processed Foods: Fast food, sugary snacks and pre-packaged meals often contain additives that can trigger inflammation. These foods lack essential nutrients and antioxidants, which can promote bloating.

• Refined Carbs: Foods such as white bread, white rice and pasta have been partly stripped of fibre and nutrients which can exacerbate inflammation in the body. 

• Sugar: Foods and drinks high in sugar such as lollies and baked goods promote inflammation. Choose natural sweeteners like honey and limit intake of both sugary foods and drinks.

• Processed Meats: Meats like bacon, sausage and deli meats contain high levels of salt and saturated fats which can promote inflammation. Always opt for lean proteins!

• Alcohol: Too much alcohol can disrupt gut health and increase inflammation, so it’s best to limit your alcohol intake. If you are having the occasional drink, try a sugar-free mixer! We’ve got some recommendations here. 

You should choose foods and drinks that are gut-friendly to help alleviate bloating. Here are some of the most beneficial. 

• Ginger Tea: Known for its anti-inflammatory properties, ginger can help soothe the digestive system and alleviate bloating. A cup of ginger tea after eating can aid digestion and discomfort. 

• Probiotic Foods: Foods like Greek yoghurt, pickles and miso soup contain beneficial bacteria that promote a healthy gut microbiome. Your gut is your second brain, and maintaining a healthy gut is vital for your overall health and weight loss! 

• Pineapple: This tropical fruit contains an enzyme called bromelain, which aids in digestion by breaking down proteins. Incorporating fresh pineapple into your diet or drinking organic, unsweetened pineapple juice can help prevent bloating and improve overall digestion. 

• Fennel: Fennel seeds or fresh fennel bulbs contain compounds that relax the muscles of the gastrointestinal tract, which can help to reduce gas and bloating. Chewing on fennel seeds or drinking fennel tea after meals can help with digestion and reduce bloating.

• Peppermint: Peppermint tea or fresh peppermint leaves in a glass of water can help to relax the muscles of the gastrointestinal tract, helping to reduce gas and bloating. 

• Water: Staying hydrated is essential for proper digestion and preventing bloating! Drinking water throughout the day helps flush out toxins to keep your digestive system running smoothly, you even need it to lose weight! 

By avoiding anti-inflammatory foods and drinks and incorporating more gut-friendly foods and drinks into your diet, you’ll be promoting your overall health and wellbeing, and encouraging debloating! A healthy gut is essential if you want to avoid bloating and discomfort.