If you’re feeling uncomfortably bloated after meals, it’s time to reconsider what you’re consuming. Bloating is a common ailment brought on by constipation or too much gas. Hormonal changes throughout your menstrual cycle, dehydration, or eating many salty meals with not enough potassium and water can also cause it. You may be retaining excess fluid and feeling bloated if you eat many packaged foods, takeout meals, fast food, or restaurant meals because you’re consuming too much sodium. Many nutrients, fortunately, have been demonstrated to promote regularity, avoid fluid retention, and improve gut health, all of which can help reduce bloating.
Potassium-rich foods, such as bananas, avocados, kiwis, oranges, and pistachios, help minimize water retention by controlling sodium levels in the body and reducing salt-induced bloating. In addition, the soluble fiber in bananas can help treat or prevent constipation.
Cucumbers are great too. They contain roughly 95% water, making them ideal for bloating relief. Eating high in water meals can help you keep hydrated and satisfy your daily fluid requirements. This may help to avoid water retention and dehydration-induced bloating.
Yogurt is high in probiotics, which are beneficial bacteria that populate your gastrointestinal tract and help maintain a healthy digestive system and reduce inflammation. In addition, probiotics may help with stool consistency and frequency.
In addition to its anti-microbial properties, ginger helps to fight bloat. Zingibain, a digestive enzyme found in ginger, aids in the breakdown of protein in the digestive system. The chemical may aid in the digestion of food, reducing bloating, gas, and constipation. If you’re already bloated, you probably don’t want to eat, so sip homemade ginger tea instead. In a mug of boiling water, steep a few slices of sliced ginger for five to ten minutes.
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Although all whole grains include bloat-fighting fiber, oatmeal may be the best. Having a bowl of oatmeal is a great way to start the day and fight bloating while at it. Lastly, drink green tea. Green tea helps you stay hydrated and fights fluid retention, the leading cause of bloating.