Reduce Gas and Bloating Naturally with These 10 Foods
Introduction
Gas and bloating can sneak up on us mercilessly and often occur as a result of digestion issues, stress, or certain foods your body doesn’t process well. While eating slowly, avoiding carbonated drinks and staying hydrated can help provide relief, nature also offers some great digestion supporting ingredients that can help support your GI health. Here are 10 foods that naturally help reduce gas and bloating
1. Ginger
Ginger is a classic remedy for easing stomach discomfort. It contains compounds like gingerol that help relax the intestinal tract and support better digestion. Ginger also reduces inflammation in the gut and aids in speeding up digestion. Slow digestion can lead to gas build up and ginger helps to support the movement of food through the GI tract.
Try it: Brew fresh ginger tea, add shaved ginger to stir-fries, or blend it into smoothies. We also have ginger extract and ginger drops that you can incorporate into your routine.
2. Peppermint
Peppermint has a soothing calming effect on the digestive system. It has the ability to relax the muscles in the gut that can contribute to bloating. Peppermint also reduces inflammation and calms irritation in the digestive tract, which can reduce swelling associated with bloating. Additionally, peppermint helps to move gas through the intestines which helps to reduce tension.
Try it: Sip peppermint tea after meals or add fresh mint leaves to water or salads. We also have our recommended edible peppermint oil that can be added to capsules as well.
3. Pineapple
Pineapple contains bromelain, a powerful digestive enzyme that helps break down proteins and reduce inflammation in the gut. Pineapple helps prevent constipation as it contains some fiber and is very hydrating. Pineapple also helps the body to break down fatty and high protein foods that may sit heavily in the stomach.
Try it: Snack on fresh pineapple or add it to yogurt or smoothies.
4. Bananas
Rich in potassium, bananas help regulate sodium levels and reduce water retention — the kind that causes uncomfortable bloating. Bananas also help feed good gut bacteria and they are a natural source of fiber.
Try it: Enjoy them as a quick snack or add them to oatmeal, smoothies, cereal.
5. Cucumber
Packed with water and antioxidants, cucumbers act as a natural diuretic, helping flush out excess fluid that leads to swelling and puffiness. The flavonoids in cucumbers help to calm inflammation and irritation in the gut. Cucumbers are also another great source of a mild amount of fiber.
Try it: Add cucumbers to salads, infused water, or as a refreshing side dish.
6. Yogurt With Live Cultures
Probiotic-rich yogurt replenishes healthy gut bacteria which supports a healthy gut microbiome. A healthy gut microbiome means smoother digestion and less gas. Yogurt also helps to prevent constipation which reduces the risk of gas getting trapped in the intestines.
Try it: Choose plain yogurt with “live and active cultures” listed on the label, and sweeten naturally with fruit.
7. Fennel
Fennel seeds are well known in digestive herbal medicine. They help relax gastrointestinal muscles, allowing gas to pass more easily. Fennel is a natural carminative herb, meaning it helps prevent and relieve gas formation. It supports the natural elimination of gas.
Try it: Chew a small pinch of fennel seeds after meals or cook with fresh fennel bulb. We also have our recommended Fennel drops as well.
8. Papaya
Papaya contains papain, a digestive enzyme that helps break down proteins and improve overall digestion, reducing bloating. With its natural anti-inflammatory properties papaya helps to calm irritation in the stomach and intestines. Papaya also helps to support the break down of heavy, hard to digest meals.
Try it: Add fresh papaya to salads, yogurt bowls, or smoothies.
9. Oatmeal
Oats provide soluble fiber that helps regulate digestion without causing excess gas. They also keep you full longer and support bowel regularity. the oats in oatmeal also help to feed healthy gut bacteria which helps to support a healthy microbiome.
Try it: Start your morning with warm oatmeal topped with berries or nuts.
10. Turmeric
With its anti-inflammatory properties, turmeric can soothe the digestive tract and reduce abdominal discomfort. Turmeric has antispasmodic effects that help to relax the muscles in the digestive tract. It also acts as a digestive stimulant that helps the body to move food more comfortably through the intestines.
Try it: Add turmeric to soups, curries, or blend into a warm latte with ginger and cinnamon. We also have our recommended Turmeric supplement.
Summary
Gas and bloating can feel like a never ending cycle of discomfort. However even small changes can make a difference. You can start with incorporating just one or two of the foods that were mentioned in this article. We also have recommended wellness products to support digestive health.