Bloating can be painful and quite frustrating. Most commonly caused by excess intestinal gas, there are many ways to get a bloated stomach, from a digestive issue to food intolerance or eating too fast. Some people may get this rarely, for others, it’s a recurring issue. While eating something else may sound counterproductive, these best foods to prevent bloating can help you before or after you get bloated. If you have digestive problems and want to be proactive, try out these eight best foods to prevent bloating to include in your diet.
8. Papaya
Our eighth selection of foods to prevent bloating is papayas. Papayas are a tropical fruit with a sweet flavor and creamy texture. They contain an enzyme called papain, which helps your body break down amino acids to encourage digestion and reduce bloating. Papayas are also high in fiber content, leading to more regular bowel movements and preventing constipation.
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7. Oats
Next up for foods to prevent bloating are oats. While this may seem strange, oats are soluble fiber that absorbs water in the gut, reducing gas production and promoting regular bowel movements. You can eat a bowl of oatmeal in the morning to kickstart your battle against bloat, with plain, steel-cut oats being the best option since they avoid added sugars.
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6. Berries
Sixth on our list of foods to prevent bloating are berries, such as strawberries, blueberries, and blackberries. Each of these fruits contains various antioxidants, polyphenols, vitamins, and minerals and has a high fiber content. Polyphenols have been found to possibly help relieve Irritable Bowl Syndrome (IBS) symptoms like bloating, and fiber helps regulate digestion and gas build-up, leaving your gut happy and healthy.
5. Yogurt
Ranking fifth on our list of foods to prevent bloating is yogurt, a popular choice when referring to gut health. Yogurt is full of probiotics, beneficial bacteria that play a key role in gut health and can help reduce bloating and abdominal distension caused by IBS. Yogurt also contains potassium, which helps the body get rid of sodium which can contribute to bloating.
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4. Asparagus
Asparagus is our fourth selection of the best foods to prevent bloating. While it can make your pee stink, asparagus contains inulin, an insoluble fiber that feeds the good bacteria in your gut. Inulin has been shown to support gut health and regularity, while the fiber in each stalk can help keep your stomach less bloated too.
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3. Bananas
Entering our top three foods to prevent bloating are bananas. The yellow fruit is high in both potassium and fiber, which not only helps prevent water retention but allows for regular bowel movements and less bloating. Bananas are also a great food to prevent bloating because of their portability and convenience, so you can help your stomach at home or on the go.
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2. Celery
Celery earns the second spot on our foods to prevent bloating list, providing a hydration boost to kickstart your digestion. The 95% water content is a main benefit of celery, but the vegetable also provides two other key components: flavonoids and mannitol. Certain flavonoids in celery help reduce inflammation in your body, including your gut, while mannitol helps soften stool by pulling water into the digestive tract.
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1. Avocados
Last but not least on our list of foods to prevent bloating is avocados, a favorite of health gurus for various reasons, including your gut health. The fruit is packed with potassium, which helps clear out sodium that causes bloat, and has high fiber contents to support regularity in bowel movements. Avocados are also a great way to get vitamins C and K along with folate, so you can keep your bloating down and your nutrition high every day.
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