Are you one of the many who suffer from bloating? Being bloated can feel uncomfortable and embarrassing. There can be many causes of bloating based on food sensitivities as well other factors like anxiety, stress or medications. If you have irritable bowel syndrome this can be due to poorly digested carbohydrates known as FODMAPS (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols). While everyone is different in gut sensitivities these 5 foods may help reduce or prevent bloating.
Kiwi
This fruit contains enzymes called proteases which help your body to digest proteins and may aid in digestion. Try adding a kiwi to your morning cereal, to a fruit salad as a mid-morning snack or as part of a smoothie bowl.
Celery
This vegetable acts a natural diuretic for your body as it contains a chemical called phthalide. Diuretics help to flush out any water your body is holding onto and may reduce bloating. Try adding celery to a stir fry, into a home-made fruit smoothie or as a snack with 100% peanut butter on top.
Yoghurt
Yogurt contains probiotics or good bacteria which help reduce bloating and gas. Double check that the variety you choose has probiotics as not all brands add them. If you are lactose intolerant there are lactose free brands available or another trick is to leave the yogurt in the fridge closer to the best before date to allow the enzymes in the yogurt to eat most of the lactose. Try adding 200g of yogurt to your cereal in the morning, as part of a fruit salad or adding greek yogurt on top of curry.
Watermelon
This fruit is almost like taking a drink of water with 93% water content. Watermelon not only tastes delicious but is also a diuretic due to its alkalising properties. Try making a juice with a few mint leaves for a refreshing drink or as part of a summer inspired salad.
Fennel Seeds
Fennel seeds contain compounds which may act to help reduce inflammation and act as an antispasmodic to reduce bloating. Try including fennel seeds on top of a salad for extra crunch, into a smoothie or on top of your morning cereal. You can also dried add fennel seeds to bread or onto meat or fish as part of the crumbing.
Bonus: All these 5 foods also contain potassium. This mineral acts in the opposite way to sodium and can help remove excess fluid retention causing bloating.
Take home message: Although everyone experiences bloating every now and then you do not need to suffer in silence. Give these five foods a try and see if they make a difference to reduce your bloating discomfort.
