Constipation and excess gas are two typical causes of abdominal distention. In addition, the foods and beverages you consume can have a significant impact on gas and bloat. Several available nutrients have been demonstrated to aid in regularity, decrease fluid retention, and improve gut health, all of which can work together to reduce gas and bloat.

Avocados

Avocados are a healthy food option since they include significant amounts of folate and vitamins C and K. Moreover, they contain a high potassium concentration, a mineral crucial in maintaining proper fluid and salt balance and avoiding the formation of excess fluid in the body. In addition, they include a lot of fibre, which helps keep you regular by moving food slowly through your digestive system and eliminating gas.

Cucumber

The high water content (95%) of cucumbers makes them a fantastic natural remedy for gas. To maintain your body's fluid, it's essential to eat meals with a lot of water. If you're experiencing bloating due to dehydration, this may help.

Yogurt

Probiotics, the good bacteria that do your stomach some good, are abundant in yoghurt. Some studies have shown that probiotics can help with regularity by altering the frequency and consistency of stools. Irritable bowel syndrome (IBS) is a prevalent ailment that affects the large intestine, and probiotics have been demonstrated to alleviate the bloating and distention that accompany it.

Berries

Antioxidants, vitamins, and minerals abound in berries, including strawberries, blueberries, and blackberries. They have a lot of fibre as well. For example, one cup of blackberries has over 8 grams of fibre. Consuming more fibre can improve digestive health and help you pass softer, gas-free stools, eliminating common digestive complaints like constipation and bloating.

Green tea

If you're looking for a beverage that can aid in hydration without causing fluid retention, green tea is a fantastic choice. Antioxidants like epigallocatechin gallate can help eliminate inflammation and prevent cell damage. Caffeine, included in green tea, is a natural laxative that promotes regular bowel movements. This may help alleviate gas discomfort.

Celery

Despite its high water content (approximately 95%), celery is a healthy vegetable. Celery has a high water content, and it also includes mannitol, a sugar alcohol that softens stools and encourages regularity by drawing water into the digestive system. In addition, the vegetable's root is used as a diuretic. This is because it stimulates urination, which helps the body get rid of extra water and salt, which can reduce swelling and bloating.

Ginger

One of ginger's most well-known uses is to ease nausea and indigestion. One study found that ginger helped reduce gas and bloating by increasing stomach emptying. There's an enzyme in there called zingibain that aids protein digestion.

Kombucha

Kombucha, a fermented drink, is commonly produced from either black or green tea. It has the same probiotic content as other fermented foods and may help maintain a healthy digestive tract and regular bowel movements. Additionally, increasing your water intake and anti-inflammatory antioxidants may help you feel less bloated.

Bananas

Bananas' appeal stems from the fact that they are tasty, inexpensive, and easy to transport. The average medium banana has 3 grams of fibre, making them a very healthy food option. In addition, they have a high potassium content, which helps maintain an average fluid balance. That, in turn, might mean less swelling and fluid retention.

Papaya

Papaya is a sweet tropical fruit with a velvety, creamy consistency. As if its high water content weren't enough, it also has a lot of fibre. It also includes the enzyme papain, which aids in protein digestion. Doing so promotes good digestion and could even help keep gas away.

Asparagus

The fibre content of asparagus is about 3 grams per cup. Inulin, a prebiotic fibre in many different meals, is also in high concentrations. There is some evidence that inulin might help keep the digestive tract healthy and regular, which could reduce the risk of gas and bloat.

Pineapple

Pineapple is a very nutritious tropical fruit; one serving provides a significant amount of vitamin C, manganese, and B vitamins. Bromelain, an enzyme found in pineapple, has been used for centuries in alternative medicine to treat digestive issues. Bromelain's anti-inflammatory properties have been demonstrated in several studies, suggesting it may help treat symptoms including gas and swelling.

Quinoa

If you notice that carb-heavy meals like spaghetti, crackers, and bread make you feel bloated, switching to gluten-free grains like quinoa may help. People with celiac disease and non-celiac gluten sensitivity are more likely to experience digestive problems after eating foods containing gluten, such as bloating. Even if you're not avoiding gluten, consuming quinoa might help you feel less bloated since it contains beneficial ingredients like fibre and antioxidants.