Foods that help avoid bloating


Excessive bloating can be uncomfortable and unsightly to look at as well. Frankly, this is one condition we can all do without. So read on about foods that actually help to control bloating.

View photo

foods to reduce bloating

foods to reduce bloating

Bloating, flatulence, burping or belching are common digestive problems that we all face on occasion. You may have especially noticed periods of burping after indulging in a carbonated beverage, or tucking into a big bag of chips, or even upon consuming dals like sabut urad, rajma or chana.

Causes of bloating

Most people today dream of 6-pack abs or a flat abdomen. Ever so often, we find ourselves trying desperately to fit into that old pair of jeans from college or that slim-fit shirt. But a bloated abdomen or tummy may prevent us from doing so. Women are known to go on a diet a few days before a party just so they may fit into that beautiful fitting dress. All this hard work to hide a distended stomach!

Abdominal bloating not only looks bad but also causes a lot of discomfort. There is a myth that drinking too much water or liquids during the day causes their accumulation in the stomach due to which it appears distended. However, that is not true. Water or the liquid content of ingested food is actually absorbed in the large intestine.

One of the most important causes of flatulence is our lifestyle. Lack of physical activity, and a diet low in fibre and liquids, not only causes constipation but also bloating. Allergies like milk or wheat intolerances can also be a cause of flatulence, but that would be a reaction against a food item.

Foods that don’t cause bloating

Fortunately, there are few foods that help avoid or do not cause abdominal discomfort. So the next time you need your tummy to be absolutely flat, don’t go overboard dieting, just try these wonderful foods:

Fruits: Fruits that are very sweet, have a very high fructose (fruit sugar) content. High fructose levels or very sweet fruits are a reason for flatulence. Therefore, try to include fruits that are less sweet and have high fibre content. Fruits like apples, papayas, guavas, strawberries, raspberries, kiwi, watermelon have low sugar content and therefore do not cause bloating. Berries like strawberries, blueberries, blackberries are particularly beneficial as they are rich in antioxidants also.

Low carbohydrate vegetables: Vegetables that have a low carbohydrate content or are primarily water-based cause less flatulence. Therefore, vegetables like pumpkin, bottle gourd, ridge gourd, tomatoes and mushrooms do not lead to gas formation. Additionally other vegetables like lady-fingers, brinjals and carrots are good for the stomach.

But it is also noticed that consumption of too many raw, uncooked vegetables may cause flatulence. This is because raw vegetables contain ‘raffinose’ a complex sugar (with multiple glucose molecules) that is difficult to digest and therefore causes gas and bloating. Experiencing discomfort after eating raw vegetables for consecutive days, is due to raffinose.

Foods high in protein: Flatulence primarily is due to carbohydrates in foods. Protein rich foods like eggs, chicken, turkey, lean beef are high in protein but low in carbohydrates. Therefore, they are anti-bloating.

Digestive foods: Herbs like ginger and garlic are known as digestive foods and have a beneficial effect on the digestive system. Garlic is good for regulating the blood by regulating the flow of glucose/ sugar in the blood from the stomach. Ginger soothes the stomach and brings the digestion process to a normal state.

Other food items that relieve flatulence are: saunf, ajwain, hing, dalchini (cinnamon) and in addition all the condiments used in Indian cooking aid in improving digestion and reducing flatulence. But only when used in the right quantity!

A few additional points to consider to avoid bloating are:

  • Eat meals at small, frequent intervals. A heavy meal after a long gap can lead to excessive bloating.
  • Regular exercise is a must.
  • Avoid too many beans – rajma, lobia, green beans etc.
  • Chewing gum all the time? That may cause bloating too. That’s because while chewing gum, one also ingests air that causes bloating.
  • Do not have tea or coffee on an empty stomach as it can lead to acidity and gas formation.
  • Avoid carbonated drinks.

You may also like:

Click to subscribe to our healthcare channel on Youtube!

Foods that help avoid bloating is a post from: mDhil

View Comments

Recommended for You

  • Flight Attendant's Hilarious Safety Instruction Video Goes Viral

    Fasten your seat belts, stow your belongings under your seat and put your electronics in airplane mode. Southwest Airlines' Martha Cobb has a few safety announcements, and a couple of jokes to share as well. The Houston-based flight attendant known as Marty is gaining national attention thanks to a…

    Trending Now
  • Walker's brothers to help finish 'Fast & Furious'

    NEW YORK (AP) — Paul Walker's brothers are stepping to help finish filming on "Fast & Furious 7," the film Walker was in the midst of making when he died in November.

    Associated Press
  • Our Top 10 Business Credit Card Offers of 2014

    Keep your company's expenses on track and obtain the buying power that you need to operate your business. Find the right card for your business.

    AdChoices CreditCards.comSponsored
  • Woman leads police on chase after she forgets $50 on gas station counter

    A deputy intended to do a good deed by following the woman, but after running her tags, learned she was driving with a suspended license.

    Odd News
  • N. Korea officials 'target London salon over Kim haircut ad'

    British police said Tuesday they had intervened after North Korean embassy officials reportedly told a London hairdresser to take down a discount haircuts advert featuring leader Kim Jong-Un. Mo Nabbach said two officials identifying themselves as being from the Stalinist state's mission took…

  • Here are all the passwords you need to change right now because of Heartbleed

    By now, we all know what a huge deal Heartbleed is. The massive vulnerability in OpenSSL protocol impacted 66% of all sites on the Internet at the time of its discovery, and now companies are scrambling to fix the issue. Most big companies seem to have done a pretty good job of acting quickly, but…

    BGR News
  • Conjoined Twins Leave Dallas Hospital

    The Ezell Twins Were Successfully Separated 6 Weeks After Birth

    Good Morning America
  • Poland: NATO should send troops to east Europe, ignore Russia's objections

    By Marcin Goettig and Marcin Goclowski WARSAW (Reuters) - Russia's military intervention in Ukraine's Crimea peninsula makes it vital that NATO station significant numbers of troops in eastern Europe and ignore any objections Russia might have in this respect, Poland's defense minister said. Tomasz…

  • Teacher who ‘ordered a hit’ on 7th grader gets fired

    Florida’s St. Lucie County School Board officially fired veteran teacher Dru Dehart after their investigation found that she encouraged six 8th grade students to beat up 7th grader Radravious Williams, WPTV NewsChannel 5 reports.

    Odd News
  • Anti-Aging Creams of 2014

    The retinol cream that stands the test of time. Discover why dermatologists recommend this wrinkle product more than cosmetic injections.

    AdChoices LifeCellSponsored
  • Study finds signs of brain changes in pot smokers

    NEW YORK (AP) — A small study of casual marijuana smokers has turned up evidence of changes in the brain, a possible sign of trouble ahead, researchers say.

    Associated Press
  • Play

    Caught on Tape: Intruder on Surveillance Over Baby's Crib

    Sheriff has released unnerving video of a family home with an intruder and a lesson to all.

    ABC News Videos
  • Royals lap up puppy love as New Zealand tour wraps up

    Wellington (AFP) - Prince William and wife Catherine experienced Wednesday some puppy love from German Shepherds destined to be police dogs before departing New Zealand with baby Prince George for the Australian leg of a three-week tour.

  • What I learned as a liberal talking head on Fox News

    In the fall of 2013, I gave a TED talk on what I learned as a progressive, on-air talking head at Fox News, where I worked for two years before leaving and joining my current home, CNN. After all, one of the most frequent questions I was asked during my time at Fox was how I did it, how I was a fox…

    Christian Science Monitor
  • South Dakota mystery solved: Teen girls died in 1971 car crash

    By Brendan O'Brien (Reuters) - The remains recovered from a car found overturned in a South Dakota creek last fall have been identified as those of two teenage girls who disappeared in 1971, and no foul play is suspected, authorities said on Tuesday. The girls, Cheryl Miller and Pamela Jackson,…

  • Geologic Wonder: See the Grand Canyon from Space

    Helicopter tours of the Grand Canyon can provide a bird's-eye view of the iconic landmark. But that's nothing compared to what astronauts see as they zip over northern Arizona in the International Space Station. In a new image taken from orbit, the Grand Canyon is visible slicing through the Kaibab…
  • Degrees in Writing & Communications

    Full Sail University offers campus and online degree programs in communications, designed for the world of entertainment and media.

    AdChoices Full Sail UniversitySponsored
  • 'DWTS': How Derek Hough Got Between NeNe Leakes and Tony Dovolani

    In one of the first dramatic moments of this season's "Dancing with the Stars," NeNe Leakes stormed out of a dance rehearsal during the week after she noticed her partner Tony Dovolani was getting a bit jealous. Leakes had danced with Derek Hough the week before during switch-up week and had come…

    ABC News
  • Play

    Man, 2 children dead in I-65 crash approaching 2nd accident in Indiana

    An Indiana man and two of his children were killed in a crash on I-65 in northwest Indiana on Monday night.

    WLS – Chicago
  • 'Syria rebels get US-made missiles'

    Syrian rebels fighting to topple President Bashar al-Assad for the first time received at least 20 US-made TOW anti-tank missiles from a "Western source," a rebel official told AFP Tuesday. "Moderate, well-organised fighters from the Hazm movement have for the first time received more than 20 TOW…

  • Chief: Suspects wore GPS devices during killings

    ANAHEIM, Calif. (AP) — Two parolees raped and killed at least four women while wearing GPS trackers, and there may be more victims, a California police chief alleged Monday.

    Associated Press
  • A look at the NBA playoff picture

    A look at where things stand in the NBA playoff picture, with two days remaining in the regular season and all 16 teams that will head to the postseason this weekend now having clinched their spots:

    Associated Press
  • Hundreds of earthquakes strike central Idaho, rattling nerves

    By Laura Zuckerman SALMON, Idaho (Reuters) - Hundreds of low-level and medium-sized earthquakes have struck central Idaho since last month, puzzling geologists who wonder whether the ruptures portend a much larger temblor to come or are merely the rumblings of a seismic fault previously thought to…

  • Virginia Mortgage Rates as Low as 2.78% APR

    Initial rates as low as 2.75% (2.78% APR) on 5/1 ARM. Get a great rate and start saving today. Calculate your payment.

    AdChoices LendingTreeSponsored