Top 8 Bloat Busting foods
1. A nice cup of tea
Ginger, turmeric or peppermint tea are excellent home remedies that can reduce gas and settle your digestive system.
2. Fennel
Fennel seeds are small powerhouses, with the ability to improve hair and skin health, enhance sleep quality, decrease menstrual symptoms, and yes, help reduce bloating. You can sprinkle them over salads, drink them in fennel tea, or add them as a spice to your cooking.
3. Avocados
Avocados are an excellent source of bloat-reducing nutrients. Avocados are very nutritious packed with folate and vitamins C and K. They are also rich in potassium, an essential mineral involved in regulating fluid balance and sodium levels to prevent water retention.
4. Cucumbers
Cucumbers are comprised of about 95% water, making them great for relieving bloating because eating foods with a high-water content can help ensure you stay hydrated and meet your daily fluid needs. This may prevent water retention and alleviate bloating caused by dehydration.
4. Fermented foods
Fermented foods are rich in probiotic bacteria so by consuming fermented foods you are adding beneficial bacteria and enzymes to your overall intestinal flora, increasing the health of your gut bacteria and digestive system and enhancing the immune system.
Some belly flattening fermented foods are:
- Miso (refrigerated)
- Sauerkraut (choose refrigerated)
- Kimchi
- Kombucha (no sugar)
- Tempeh
- Yogurt with live cultures
5. Whole grains
Most whole grains digest more slowly over time and keep your blood sugar stable which can help prevent overeating which leads to bloating. Think about rye, quinoa, brown rice, barley and spelt.
6. Oats
Oats are rich in fibre and fibre supports your gut bacteria, they are also amazing for your digestion. Try to choose natural oats with no added sugars or flavours. Steel-cut oats are one of my favourites as they are the least processed form of oats and are slightly higher in fibre.
7. Oily fish
Apart from being a great source of protein, oily fish is loaded with omega-3 essential fatty acids. Healthy fats like fish oils are good for many things such as appetite control and they may help in the control of your cravings which in turn will reduce bloating. Aim for 2 servings of fatty fish per week.
8. Water
Although it might sound counterintuitive to drink more water when retaining water, drinking water can actually help reduce bloat. Drinking plenty of water helps to naturally flush our systems of excess water and sodium that we might retain.
I know we all understand we should drink 2 litres of water daily, but do we really do that? Being dehydrated can make it more difficult for your body to process food efficiently which can lead to bloating.
To give your water a little taste try making water infusions by putting fruits and herbs in your water glass or bottle. Here are a few recipes to try.
(Liong 2007; Slavin 2010; Barrett and Gibson et al 2007; Lacy and Gabbard et al 2011; Ringel-Kulka and Palsson et al 2011).
