Do you often feel puffed or full after having even one small meal? Does it cause the formation of gas and swollen stomach that causes a lot of unease? If yes, you are certainly a victim of the common problem of bloating. Bloating is the swelling of the rumen or intestinal tract of domestic animals caused by excessive gas. They are not a very serious issue although they do cause a lot of discomfort for a short period of time. So much so that people have difficulty wearing fitted clothes. Like it or not but the food you eat has a bearing on how long or severe the bloating will be. Let's see the worst foods which cause bloating.
Talking about the worse, the three vegetables namely cabbage, broccoli, and kale are the worst causes of bloating. The reason is that these three vegetable contain raffinose, a type of sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat. But since they are leafy green vegetables which are rich in nutrients, they cannot be discarded. Rather it is advised to have them in limited portions. Similarly, legumes, though rich in protein still contain sugar and fiber which the body cannot absorb. And when the legumes do reach the large intestine, the gut bacteria literally feed on them. As a result, this process leads to gas and can balloon out your waist. Salty foods are another culprit for making the stomach bloat for long hours. The high sodium food retains a lot of water which can make your stomach swell.
As good food for bloating, let us start with the high water content food like cucumber which contains quercetin, a flavonoid antioxidant that helps reduce swelling. Long story short you can eat cucumber guilt-free to avoid stomach swelling just like you apply cucumber peel for treating puffiness of the eyes. On the other hand, there are bananas high in potassium which reduces water retention in the body. Other fruits with similar benefits are avocados, kiwis, oranges, and pistachios. Bananas are also a rich source of soluble fiber, which can relieve or prevent constipation. Papaya is another fruit to add to your diet for the reason that the enzyme found in papaya (papain) helps break down proteins in your GI system, which makes digestion easier.
Probiotic yoghurt has long been discussed and is even available in the market easily these days. As an anti-bloating food, the good bacteria in the yoghurt regulate the digestion and the overall digestive tract.
It must be known to one and all that there is one heck of a digestive tract savior in the form of fennel seeds which have a compound which relaxes our GI spasms. Such is the property of fennel seeds that it can be used sparingly on dishes which consist of meat, sausages, etc. Lastly, if you still find these anti-bloating food too much of a task to find and use, simply sip a cup of peppermint and chamomile tea after a heavy meal.