Bloated stomach? Meet all the recipes you need to reduce it
Belly bloating due to water retention and trapped intestinal gas can be painful and uncomfortable. Some foods are known to cause bloating, such as processed foods high due to their high sodium, fat and sugar content or cruciferous vegetables, legumes and certain fruits that contain indigestible sugars and fibre. The good news is there are also several foods that can naturally help get rid of or ease belly bloating. Here are our top 10.
1Mint
The herbs mint and sage have both been used for years as remedies to help relieve symptoms of digestive disorders such as irritable bowel syndrome. They are natural carminatives, that is they help ease stomach gas that causes bloating, and may also ease associated cramps. Try sipping mint or sage tea to help easy tummy bloating.
Parsley is loaded with vitamin K, a fat-soluble vitamin that plays an essential role in healthy blood clot formation and maintaining bone density and rich in vitamin C, a natural immune booster. Parsley also has carminative properties, which may assist flatulence and abdominal cramps.
Fresh ginger has natural anti-inflammatory properties and carminative properties that help to aid digestion, soothe the digestive tract and relieve trapped stomach gas. Gingerol compounds in ginger may also help to alleviate pain from menstrual cramps and associated bloating.
Frequent bloating, pain and indigestion are common signs that our gut microbiota is out of balance. Including foods high in live bacteria such as certain yoghurts can help counteract harmful bacteria in the gut, help your immune system and ease uncomfortable symptoms. Make sure you choose unsweetened yoghurt with added live bacteria to gain the benefits.
Fennel seeds are rich is essential oils, responsible for their digestive and carminative (anti flatulence) properties. Consuming fennel seeds with or after food can help relax the muscles of the digestive system, helping to reduce gas and bloating.
Cucumbers are a dieters delight, being extremely low in both kilojoules and fat. Cucumbers have also traditionally been touted as a natural diuretic, potentially relieving water retention, and easing bloating. This is likely due to their extremely high (around 95%) water content.
Papaya has been a popular natural remedy for relieving digestive symptoms in tropical countries for years. Evidence from scientific studies supports this, with findings indicating eating papaya may help relieve constipation, heartburn and irritable bowel syndrome symptoms such as bloating.
Fresh asparagus is low kilojoule, and a good source of prebiotic fibre. Eating a diet rich in prebiotics help to influence the type and ‘feed’ the growth of good bacteria, so beneficial for gut health an easing gut symptoms. Asparagus also contains natural diuretic properties, so may help easy excess fluid retention and associated bloating.
Although high in natural sugars, watermelon’s high water and potassium content helps to balance electrolyte levels, reduce water retention and therefore uncomfortable belly bloating. Even better it is extremely low in calories and fat so is the perfect guilt free snack.
10Banana
Bananas are an excellent source of the mineral potassium, known to assist the maintenance of fluid and electrolyte balance in the body, and reducing sodium induced bloating. They are also high in soluble fibre, which can help to ease constipation and associated bloating.