Top 7 Wonder Foods that Reduce Bloating

Bloating is any abnormal general swelling, or increase in diameter of the abdominal area. As a symptom, the patient feels a full and tight abdomen, which may cause abdominal pain, and sometimes accompanied by increased stomach growling, or more seriously, the total lack of it.


The most common symptom associated with bloating is a sensation that the abdomen is full or distended. Rarely, bloating may be painful or cause shortness of breath.

Pains that are due to bloating will feel sharp and cause the stomach to cramp. These pains may occur anywhere in the body and can change locations quickly. They are so painful that they are sometimes mistaken for heart pains when they develop on the upper left side of the chest. Pains on the right side are often confused with problems in the appendix or the gallbladder.

So lets have a look at the Top 7 Foods that Reduce Bloating:


1. Parsley

source: cookbookman

Sprinkle the fresh herb on your meals. It’s a duretic, helping your body excrete excess fluid to beat water retention. Celery, cucumber and watermelon have a similar effect.

2. Water

source:Ryan Hyde
source: Ryan Hyde

Drinking around 2 litres a day stimulate your kidneys and flush out water faster. But avoid drinking with meals as it dilutes digestive enzymes in the gut. Drink 15 minute before eating and about one hour later. Drink only necessary amount during your meals.

3. Papaya and pineapple

source: sheckys.com
source: sheckys.com

Both of these tropical fruits are rich in digestive enzymes that help break down food in your stomach and intestines.

4. Peppermint tea

source: Frankie Panky
source: Frankie Panky

Finish your meak with a cup of mint tea as it relaxes muscles in the intestines, allowing any gas to pass rather than building up to cause discomfort.

5. Natural probiotic yoghurt

source:Gabriel Li
source: Gabriel Li

Tackle the cause of excess wind give the good bacteria in your gut a boost wth a serving of live natural yogurt once a day. Bad bacteria in the gut can cause undigested starch to ferment, causing gas and bloating.

6. Fresh Vegetables

source: Jamie McCaffrey
source: Jamie McCaffrey

Eating plenty of vegetables (apart from cruciferous varieties) help boost the digestive enzymes in your gut and their soluble and insoluble fibre helps keeps your regular. Try carrots, courgettes, lettuce, peppers and green beans.

7. Brown rice

source:IRRI Photos
source: IRRI Photos

Constipation can cause bloating too. Eat more whole grains rich in dietary fibre, including brown rice.


1. Salt

A high salt diet leads to water retention. Cut out the crisps and salted snack and watch for hidden salt in processed foods, including bread and ready meals.

2. Fizzy drinks

Bubbles are a flat-tummy no-no! That includes beer, sparkling water and, unfortunately champers.

3. Legumes and cruciferous veggies cause gas

They’re super good for you, but beans, lentills, chickpeas, broccoli cabbage. Brussels sprout and cauliflower contain raffinose, a sugar which is hard for the body to break down, crating gas in the stomach. Don’t cut them out completely -start with a small portion (half a cup) and as your body get use to the sugars. you should gradually increase serving size. Try taking digestive enzymes before eating to aid digestion.

4. Chewing gum

Not only do you swallow more air that can get trapped in your body when chewing gum, sugarless sweets and gum can also contain sorbitol or maltitol – sugar alcohols that can cause stomach cramps and bloating.

5. Antacids

Supplements or over the counter indigestion remedies containing bicarbonate can worsen symptoms of gas and bloating. Avoid overeating too – having food little and often is easier on your stomach and your digestion.

6. Hot chips

Fatty fried goods take longer to digest and also delay stomach emptying making your tummy feel distended.

Do you have your own cure or remedy to reduce bloating? Please share them with others in the comment section below.


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