Foods You Should Add To Your Diet To Avoid Gas And Bloating

Bloating is one of the common health issues addressed by many people. With our hectic schedules, bloating and gas have become more common nowadays. Bloating is often accompanied by pain, excessive gas, frequent burping and abdominal rumbling.
The causes may include overeating, lactose intolerance, constipation and unmanaged stress. Are you dealing with the same symptoms? If yes, there is nothing to worry about. Bloating can be effectively managed with little yet effective changes in your lifestyle. These include a healthy diet, no to junk food, enough physical activity and managed working schedules. Among these, your diet plays the most crucial role in reducing bloating and gas.

This guide will provide you with all the information you need to know to reduce bloating and gas, specifically about your diet. What foods are best to reduce bloating? And what kinds of foods should be avoided to keep bloating at bay?

What is bloating?

Bloating can be said as a state of swelling or feeling of fullness in the abdomen. It can be caused due to the retention of fluid or gas in the stomach. Many people feel that their belly has become full and tight during bloating.

Best foods that reduce gas and bloating

Without further delay, let's get straight to the point. Here are some incredible foods that help reduce bloating and gas, which can be easily added to your diet to reduce gas and bloating.

1. Avocado

Being one of the highly nutritious fruits, Avocado is packed with the goodness of vitamins C and K. Giving you both the nutrients a good amount per serving. Plus, they are also rich in potassium which is a vital mineral to prevent water retention by regulating the fluid balance and sodium levels. Hence, avocados are among the best foods to reduce bloating. As avocados are high in fibre they also prevent constipation which indirectly prevents bloating and gas. So, if you are looking for a diet to reduce gas and bloating, avocado is something not to be skipped.

2. Cucumber

Are you wondering about the foods to eat to avoid bloating? Add cucumber to your diet. It comes among the most recommended foods to avoid bloating. Cucumbers are made up of 95 per cent of water, making them a great option for staying hydrated. As they boost hydration, they also prevent water retention which helps you to reduce bloating and gas.
Plus, they are also packed with gut-friendly nutrients that promote digestion.

3. Yogurt

Needless to say, Yogurt also known as curd is packed with probiotics. These are good bacteria which help your intestine to process food. Yoghurt may also improve stool frequency and thus promote regularity. Yoghurts are also high in protein, calcium, and vitamins i.e. other than being a good option among the foods that prevent gas and bloating, they also boost overall health by supplying you with vital nutrients. Not only this, yoghurt can also ease abdominal distension caused by conditions like irritable bowel syndrome. Yogurt is one of the best foods that help with gas and bloating.

4. Celery

Celery is a veggie that is composed of 95 percent of water making it a great food to boost hydration. Due to its high water content, celery comes at the top among the list of foods that prevent gas and bloating. It contains a type of sugar alcohol known as mannitol which softens stool by pulling water into the digestive tract. Thus, enhancing regularity which can indirectly prevent bloating to a much greater extent. Plus, you can also prepare celery juice which helps in the breakdown of undigested food in your stomach. Celery juice is one of the best drinks to reduce bloating to try.

5. Bananas

Bananas are one of the most loved fruits among people. Do you know that these can work great to reduce bloating and gas? Bananas are highly nutritious, and packed with good amounts of potassium which prevents water retention and promotes fluid balance. What's more? They are rich in fibre, with 3 grams of fibre in 1 medium banana. Thus, helps to combat one of the most important causes of bloating, constipation. Adding bananas to your diet is a great option, whether you are looking for foods to stop bloating or looking for food to improve your overall health.

6. Papaya

Known for its sweet flavour and smooth texture, Papaya is an amazing tropical food that works wonders to aid digestion. It contains papain, an enzyme that helps in the breakdown of amino acids and prevents bloating, indigestion and gas. It is also rich in fibre content which promotes a healthier digestion and also prevents constipation. If you are looking for a diet to reduce gas and bloating, that’s a smart move to add papaya to your diet. You can either consume ripe papaya directly or make it into salads or smoothies.

7. Rhubarb 

Rhubarb is a vegetable known for its reddish stalks. It is also used in cakes and pies in Europe and North America. Rhubarb contains a compound known as sennoside, which acts as a natural laxative to stimulate bowel movements. Sennoside does this by inhibiting the transport from the luminal to the vascular side of the colon. Plus, rhubarb can also be added to get a fibre-rich diet, with 2 grams of fibre in each cup of rhubarb. If you hope to find foods that reduce gas and bloating, give this veggie a try. You can either consume rhubarb in the form of a pie or crumble or add it to homemade juices.

Foods to avoid to reduce bloating

1. Soda
2. Legumes and beans 
3. Cruciferous vegetables like cabbage, cauliflower and broccoli
4. Dairy products such as milk and cheese
5. Beer and carbonated beverages 
6. Garlic and onions

You are advised to avoid the foods given above as they can make bloating worse.