You can typically get rid of bloating through healthy habits like a good night’s sleep, exercise, supplements, and hydration. But one of the easiest and natural ways to cure bloating? Your diet!
What is bloating?
Bloating is when your belly feels full and swollen after eating. It occurs in the abdomen when your gastrointestinal (GI) tract is full of air. You may also feel symptoms of excessive gas, burping, pain, or rumbling during the time.
Why do we feel bloated?
The most common cause of bloat is gas and air. As you eat, gas builds up in your GI tract when undigested food gets broken down or when you swallow air. Now, everyone swallows air when they eat or drink, but it is more likely to happen when you eat or drink too fast, chew gum, or smoke. The result: the air needs to leave the body via burping or flatulence.
Foods to Avoid to Prevent Bloat
Most of the time, what you eat is often to blame for uncomfortable bloating. You may have a food sensitivity or your diet may be high in sodium or fiber. For instance, you might be surprised to see how much salt is in a can of beans or soup.
Other foods to avoid include cruciferous vegetables like broccoli, kale, and cauliflower are veggies loaded with health benefits, but they are also known to make you feel bloated and gassy thanks to their raffinose and fructan content.
Alcohol on an empty stomach can also make you feel full and swollen. Cap yourself at one to two drinks with water for hydration in between to help reduce this.
Vitamins & Supplements to Decrease Bloat
When selecting a protein formula, consider a vegan like this PlantYourDay protein powder to optimize your gut health and reduce negative side effects associated with traditional protein powders like bloating, cramping, and upset system.
With the help of anti-inflammatory vegan ingredients like dandelion, turmeric root extract, and milk thistle seed, this formula is not only good for improving digestion but also immunity and mental clarity. Treat yourself by adding this decadent chocolate-vanilla flavor into your morning smoothie or coffee to help kickstart your day!
Foods to Help Decrease Bloat
1. Cucumber
Cucumbers are made for so much more than de-puffing your eyes! Cucumber acts as a natural diuretic, which is perfect for getting the GI tract moving to get rid of any wastes and toxins. So slice it up and enjoy it with hummus or add to your glass of water for a luxurious spa day feel.
2. Papaya
Papaya contains a digestive enzyme called papain, which helps break down proteins in your GI system. This means that papaya can help relieve symptoms of constipation and bloating. Bonus: papaya also has anti-inflammatory properties and fiber to help aid in digestion.
3. Bananas
We’re bananas for eating bananas to prevent bloat! The potassium helps flush out excess sodium and water. This won’t make your bloat disappear overnight, but incorporating potassium-rich foods like bananas to your breakfast cereal or mid-afternoon snack, can help reduce bloat over time.
4. Avocado
We’ll never pass up the opportunity to have more avocado toast. Similar to bananas, avocados are a nutrient-rich food that helps to reduce sodium levels. Not to mention they are loaded with antioxidants and contain omega-3 fatty acids which all help the gut.
5. Yogurt
Yogurt is an amazing way to help digestion. It’s loaded with probiotics, aka healthy gut bacteria to help your GI system function smoothly. Opt for Greek yogurt with bananas and a little bit of granola for a happy and healthy digestive tract. Are you lactose intolerant? Try kefir! It’s 99% lactose-free and offers great probiotic benefits.