Feeling a little bloated of late? Don’t worry, it happens to the best of us. We have the perfect anti-bloating diet for you. Take a look at some of the worst foods for bloating. We will also list what you should eat instead for stomach bloating relief.
Foods that Cause Bloating and Gas
These foods and drinks are a big no-no if you want stay bloat-free.
Alcohol and Beer
Most alcohols, especially beer, contain large amounts of carbs. Drinking large amounts of beer or alcohol is equal to having a very large liquid meal. This makes you feel full for a long period and is high on calorie consumption all at once. Alcohol also causes damage to the lining in your stomach and leads to gastritis.
Beans contain high amounts of proteins, fiber and healthy carbs. However, at the same time, they also contain sugars known as alpha-galactosides. These types of sugars escape digestion and are instead fermented by gut bacteria. The fermentation of these sugars can cause gas and bloating. This gas is usually accompanied by cramps. A good alternative is to soak and sprout the beans before consumption. Lentils can also have a similar bloating effect like beans.
These drinks contain high amounts of carbon dioxide. Let’s not forget they are filled with sugar and their calorie count is way too high. While drinking these, we end up swelling with the gas in it. Most of that gas gets trapped in the stomach and later causes bloating and uncomfortable cramps.
Broccoli, cauliflower and cabbage are also quite high up on the list of bloating foods. They are indeed super healthy but they also tend to have a similar bloating effect as beans do due to the presence of alpha-galactosides or raffinose.
Anti Bloating Foods
These foods are some of the best to get rid of gas.
Apart from other nutrients, bananas are also rich in potassium. Foods that are rich in potassium prevent water retention by controlling the sodium levels in your body. This reduced salt-induced bloating. They also contains a soluble fiber which can relieve constipation.
Just like cucumber can remove the puffiness from under your eyes, it can do the same for your stomach too. Cucumber contains quercetin which is an antioxidant that reduces inflammation. Gas and bloating are usually by products of inflammation in the stomach.
Fennel seeds have been recommended Ayurveda to relieve bloating for years now. These seeds contain a compound which relaxes GI spasms allowing gas to pass easily.
Apart from these, papayas, yogurt and ginger are also great for relief from bloating.