You may have heard someone say “I feel so bloated”. Abdominal bloating is a common battle that many people suffer with. It often causes discomfort and trust me it’s no fun! When your stomach feels “bloated” its basically a buildup of abnormal gas in the abdominal area causing it to protrude. There are many factors that contribute to bloating but the main reason is the type of foods you’re eating. Here’s a list of the best and worst foods to eat for bloating.



Worst Foods To Eat

  • Broccoli, cabbage, kale: These veggies contains raffinose which is a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat.
  • Legumes contain sugars and fibers that our bodies can’t absorb. So when they reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas and can balloon out your waist.
  • Dairy: Your body may lack the necessary enzymes to break down lactose. That can cause gas to form in the GI tract, which may trigger bloating.
  • Apples: High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can’t tolerate
  • Salty foods: Eating high sodium foods can trigger water retention, which can make you swell up.


Best Foods to Eat

  • Cucumbers: The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling.
  • Bananas are rich in potassium which prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. In addition they contain a soluble fiber, which can relieve or prevent constipation.
  • Papaya: The enzyme contained in papaya helps break down proteins in your GI system, which makes digestion easier.
  • Asparagus is an Anti-bloating super food. It also contains prebiotics, which help support the growth of ‘good’ bacteria.
  • Fennel seeds is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating.
  • Ginger is a natural anti-inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating.
  • Peppermint and chamomile tea relaxs GI muscles to help dissipate the gas that causes your stomach to bloat.