Beans, lentils, almonds, whole grains
The high fiber content in legumes and some other foods can cause bloating and pain with digestion, notes Arévalo, who is also a spokesperson for the Academy of Nutrition and Dietetics.
“Potassium-rich foods help flush out sodium and water." This helps balance body fluid and get rid of excess water in the body to squash your bloat, research shows. While eating one banana won't magically cure bloat, eating potassium-rich foods like bananas throughout the day will help reduce bloat, she adds.
You're eating too many gas-inducing foods.
If you're eating too many foods that form gas — think: cabbage, beans, lentils and Brussels sprouts — bloating can be soon to follow. “Very fatty and salty foods, especially processed foods, can also contribute to these symptoms," Sassos adds.
One of the simplest and most effective ways to reduce bloating is by drinking water. Drinking plenty of water throughout the day can help to flush out excess sodium and toxins in the body, which can contribute to bloating.
Reasons Why You Might Feel Bloated
Some causes of bloating include changes to the gut microbiome, where trillions of bacteria, viruses, and fungi populate our intestines; abnormal movement of the diaphragm (think involuntary contractions in the muscle under your lungs and above your abdomen); gas; and constipation.
Bananas. Also a good source of fiber, bananas contain potassium, which can help regulate sodium levels and prevent water retention. A small 2011 study also indicated that bananas may be associated with less bloating. It found that females who ate a banana twice a day had less bloating than those who did not.
Eggs can do the trick of deflating a bloated stomach, being rich in are helps to curb that bloat. How do you enjoy your eggs? Scrambled or boiled, whichever way that still works. This citrus treat is high in water and fibre which keeps you hydrated and in turn, this reduces that bloat from occurring.
Essentially, a healthy gut means less bloating. So if you're feeling gassy, go for some plain yogurt or Greek yogurt. Avoid flavored yogurts, though, as the sugar in them can actually make your bloating worse. Instead, you can add fresh fruits to your yogurt for a yummy but soothing remedial snack.
Drinking pineapple water or making a smoothie with peppermint can be an effective drink to reduce bloating. Pineapple is packed with antioxidants like vitamin C, which can reduce inflammation.
Melon: Another great source of potassium and helps you rehydrate. Papaya: Contains an enzyme called papain, which facilitates digestion and can help ease gas and bloating. Spinach: Another good source of potassium, fiber, and vitamin C.
Lemon water can help with digestion
To relieve bloating, gas, and constipation, drink a cup of lemon water first thing in the morning on an empty stomach. Lemon contains minerals that promote healthy digestion, alleviate heartburn, and stimulate healthy bowel function by reducing bloat and stimulating bowel movements.
So, can coffee really cause bloating? The short answer is yes, it can. Coffee is a natural laxative that stimulates the muscles in your digestive system, which can lead to an increase in bowel movements. This can cause the production of gas, leading to bloating and discomfort.
People with an egg intolerance experience adverse reactions to eating eggs. This can result in various symptoms, including bloating, cramps, nausea, or diarrhea. Although an egg intolerance is not typically dangerous, it can be uncomfortable and bothersome.
Are you experiencing bloating and gas after eating oats? That's because oats are packed with fiber (up to 5 grams per cup), which can be tough for the gut to break down. Your body and gut bacteria may need some time to adjust to this high level of fiber, leading to discomfort. Don't fret – this is a common reaction!
Bloating may occasionally add a pound or two, but it doesn't actually signify weight gain. A simple way to tell the difference between bloating and weight gain or fat is how your stomach looks and feels. If your stomach is tight and hard, then bloating is the cause. If your stomach is soft and thick, then that's fat.
There are many ways to release gas from the intestines. They include letting it out, passing stool, avoiding gum, taking peppermint supplements, and more. If these do not help, over-the-counter remedies are available. Gas trapped in the intestines can cause sharp pain, cramping, swelling, tightness, and even bloating.
In most cases, feeling bloated after pooping can be caused by what we have eaten; for example, dairy or high-fibre foods may cause you to feel puffy afterwards. Another possible culprit is gas that hasn't been released during your bathroom session.