Khaberni - Millions of adults around the world suffer from gas and bloating on a daily basis, but some simple changes can help alleviate this discomfort.
According to the Times of India, a Harvard-trained gastroenterologist, Dr. Surab Sethi, recommends consuming foods that help reduce bloating.
Causes of Bloating
Bloating occurs when excess air or a buildup of gases is trapped in the digestive system, or when the intestinal muscles fail to move food efficiently. This condition can occur as a result of eating too quickly and swallowing air, consuming gas-causing foods such as beans, onions, and carbonated drinks, or food intolerance. Sometimes, hormonal changes can also lead to bloating.
The good news is that there are 10 foods that can effectively soothe the digestive system by providing enzymes that help efficiently break down food, and they are as follows:
Kiwi
Rich in fiber and contains the enzyme actinidin, which helps digest protein. A study, published in the journal Nutritional Science, found that eating two kiwis daily improves bowel movement in people suffering from mild constipation.
Papaya
The enzyme papain is rich in digestive support, helping break down protein and support digestion. Clinical studies indicate that consuming a small portion of fresh papaya is a good option to reduce bloating after a protein-rich meal.
Pineapple
Consuming a small portion of fresh pineapple after a heavy meal or adding it to salads can aid digestion for some people. Pineapple is a dietary source of bromelain, a group of enzymes that digest protein. According to WebMD, bromelain can aid digestion and reduce inflammation.
Cucumber
Cucumbers are water-rich and contain fiber, and their hydrating properties help eliminate excess sodium, which may contribute to water retention and bloating.
Chia Seeds
Rich in fiber, these seeds form a gel-like texture in the intestines when consumed with water, ultimately helping to soften the stool and maintain regularity. However, people with certain health conditions, such as low blood pressure or kidney diseases, should consult their doctor before consuming chia seeds.
Quinoa
A whole grain that contains prebiotic fiber. This fiber can enhance the growth of beneficial gut bacteria. The results of a study, published in PubMed Central, revealed that the biologically active compounds in quinoa can improve gut bacteria.
Oats
A study, published in PubMed Central, found that oats rich in beta-glucans or products containing oats in the diet significantly reduce blood lipid levels and blood pressure by regulating insulin metabolism.
Ginger
Ginger has been used as a digestive aid for ages. Scientific study results have shown that ginger significantly relieves digestive pain and improves digestion, properties that help alleviate bloating.
Peppermint Tea or Oil
Peppermint oil relaxes the smooth muscles in the intestines, reducing cramps and trapped gases. Numerous clinical trials have shown its benefits in relieving abdominal pain and bloating, especially in irritable bowel syndrome. To consume it, you can try peppermint tea, or peppermint oil capsules coated for enteric release after consulting a doctor.
Fennel Seeds
Fennel seeds have traditionally been used to relieve bloating and gas. Study results have shown that fennel oil is effective in reducing symptoms of irritable bowel syndrome, including bloating and gas. To consume fennel seeds, you can chew some seeds after meals or drink fennel tea.
