6 foods to reduce bloating

Cucumbers, bananas, papaya, ginger, and pineapple provide enzymes that help the digestive system break down protein, reducing bloating and flatulence.

Flatulence is a condition in which a lot of gas accumulates in the stomach, causing the abdomen to swell, causing discomfort and fatigue. This condition occurs at all ages, is not too dangerous, but if it lasts for a long time, it will affect the digestion, absorption and daily activities.

Nutritionist Nguyen Thi Quynh, Department of Nutrition, Tam Anh General Hospital, Hanoi, said that some habits can lead to bloating such as unscientific eating, digestive disorders, lactose intolerance. Digestive diseases such as gastroesophageal reflux, stomach ulcers, hepatitis, gallstones also lead to these symptoms. Below are foods that can reduce bloating.

Fermented yogurt : Contains many beneficial bacteria that help balance intestinal microflora and reduce bloating. This dish also helps regulate intestinal motility and prevent gas accumulation. Yogurt should be eaten after meals to prevent constipation and improve digestion.

Bananas : A medium banana has 9% of the recommended daily intake of potassium. Potassium-rich foods prevent water retention by regulating sodium levels in the body, improving bloating caused by eating salty foods. This condition can also be caused by constipation. Bananas are high in fiber, which can reduce or prevent constipation. Other potassium-rich foods that are good for the digestive system include raisins, dried apricots, oranges, lentils, spinach, etc.

Papaya : The enzyme papain in papaya helps break down proteins in the digestive system, making it easier to digest food. Furthermore, papaya is rich in fiber, which supports a healthy digestive tract and reduces stomach discomfort.

Pineapple : Contains the enzyme bromelain which helps in protein digestion and reduces bloating. However, you should not eat too much pineapple in one meal, consume a maximum of 200-300g per day.

Eating pineapple in moderation can reduce bloating. Photo: Freepik — Eating pineapple in moderation can reduce bloating. Photo: *Freepik*

Ginger and cinnamon : Ginger contains the digestive enzyme zingibain, which helps the digestive system break down proteins, digest food effectively, and reduce bloating and constipation. Sipping homemade ginger tea by slicing a few slices of ginger into a cup of hot water and steeping for 5-10 minutes can improve bloating and flatulence. Cinnamon is rich in antioxidants that eliminate excess gas, which is beneficial for health.

Peppermint and chamomile tea : People with bloating and flatulence after meals can sip a cup of hot peppermint or chamomile tea. Both of these teas help the digestive system relax, eliminate gas, and reduce bloating. In addition to improving digestion, chamomile also soothes and relaxes, reducing stomach discomfort.

According to expert Quynh, some other habits such as eating enough meals, on time, avoiding eating too much and too full in one meal, eating slowly, chewing thoroughly, exercising regularly every day, drinking enough water help limit bloating. People with this condition should eat soft, liquid, easy-to-digest foods, avoid foods that can produce gas such as sweets, greasy foods, carbonated soft drinks...

If you have applied the above methods but the bloating does not improve, you should see a doctor to diagnose the cause.

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