Food That Help Relieve Bloating

Food That Help Relieve Bloating

Thankfully, there are some foods recommended by doctors to help relieve the discomfort of bloating. What are they?

Causes of Bloating

Many people experience bloating, with common symptoms including bloating, abdominal pain, abnormal bowel movements, and frequent flatulence. While there are many causes of bloating, most are due to poor digestion. This indigestion can be caused by illness, medications, an unhealthy diet, or poor eating habits.

Dried Black Dates

Dried black dates are a great way to relieve bloating.

They contain a large amount of both insoluble and soluble dietary fiber. Insoluble fiber (also known as cellulose) absorbs water, helping soften stool. Soluble fiber is converted by intestinal bacteria into short-chain fatty acids. These fatty acids promote the growth of beneficial intestinal bacteria, maintain intestinal health, and relieve bloating-related symptoms.

Dried black dates also contain sorbitol, a sugar alcohol that absorbs water in the intestines and aids bowel movements.

Apples

Apples are also rich in soluble and insoluble dietary fiber. The soluble dietary fiber in apples is primarily pectin, which produces short-chain fatty acids after fermentation in the intestines.

These fatty acids not only help increase beneficial intestinal bacteria, soften stool, aid bowel movements, and relieve bloating, but also inhibit cholesterol synthesis in the liver.

Kiwifruit

Kiwifruit is one of the fruits rich in dietary fiber. It also contains kiwi enzymes, which aid digestion.

Scientists have found that eating one kiwifruit daily can increase bowel movement frequency or improve bowel movements.

In addition, other scientists have conducted a study to investigate whether kiwifruit can alleviate bloating. In one study, people with bloating ate two kiwifruits daily for four weeks. After four weeks, they found that their intestinal motility increased significantly and their bloating was reduced.

Figs

Figs are high in dietary fiber. Half a cup (about 75g) of figs provides 7.3g of dietary fiber.

In a scientific study involving figs, scientists had subjects with bloating consume about 300g of figs daily for 16 weeks. They found that their symptoms, including irregular bowel movements and bloating, improved.

In addition to dietary fiber, figs also contain an enzyme called ficin, which is similar to the enzyme found in kiwifruit and can aid digestion and promote bowel movements.

Spinach and Other Green Leafy Vegetables

Green leafy vegetables like spinach and broccoli are high in dietary fiber. For example, one cup of spinach contains 4.3g of dietary fiber, and 100g of broccoli contains 2.4g.

Therefore, consuming adequate green leafy vegetables can help improve bowel movements and relieve various symptoms associated with bloating. Green leafy vegetables are also a good source of vitamin C, vitamin K, and folic acid.

Chia Seeds

Chia seeds are very high in dietary fiber. Every 30g of chia seeds contains approximately 10g of fiber, of which 85% is insoluble fiber and 15% is soluble.

Soaking chia seeds in water produces a gel that helps soften stool, prevent constipation, and alleviate various symptoms of bloating.

Citrus Fruits

Citrus fruits, such as oranges and tangerines, are rich in dietary fiber, including pectin, a soluble fiber that can aid bowel movements and relieve bloating.

Furthermore, citrus fruits contain flavonoids called naringenin, which have laxative properties, accelerating gastrointestinal motility and relieving bloating-related symptoms.


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