Hello friends. Welcome back to our channel. Bloating is a common issue that causes discomfort for many people.
A study conducted by the Mayo Clinic found that 16 to 20 percent of Americans regularly feel bloated. Bloating is the buildup of gas in the abdomen due to the overgrowth of bacteria in the small intestine. These bacteria ferment food, causing gas to build up.
If you want to reduce or eliminate bloating, you should add these five fruits and vegetables to your diet. 1) Papaya Papaya is rich in an enzyme called Papain, which breaks down the protein present in your intestines and make digestion easier. It also has anti-inflammatory properties that strengthen the digestive tract.
Eat a cup of freshly cut papaya, or blend it into a smoothie to gain maximum benefit. 2) Asparagus We would call asparagus the anti-bloating superfood. It is rich in prebiotics, a kind of fiber that the human body cannot digest, and that promotes the growth of good bacteria in your gut and eliminates bloating.
It is a diuretic, which means eating asparagus will make you pee and flush out excess water from your system, thus reducing your bloat. 3) Pineapple The delicious tropical fruit contains an enzyme called bromelain, which breaks down the protein in our gastrointestinal tracts and aids digestion. Eat a few slices of pineapple as an afternoon snack, or toss some pieces in your smoothie.
4) Bananas High intake of salt causes water retention, which makes you feel bloated. Bananas, and other fruits like Kiwi and Avocados, are rich in Potassium. Eating them regulates the Sodium level in your body, which reduces salt-induced bloating.
Eat your banana fresh and whole and feel fit as a fiddle, all day through. 5) Ginger Ginger contains zingibain, an enzyme that enhances the digestion process. It helps food pass smoothly through your gut, thus eliminating bloating and belching.
Add shredded ginger to your veggies and enjoy smooth digestion. If you are already feeling bloated, you may drink a glass of ginger tea and experience immediate relief. Next, if you feel bloated after having your meals, it would be a good idea to take a look at what is on your plate.
Let us tell you about five fruits and vegetables, eating an excess of which can leave you feeling like a balloon. 1) Beans Beans are a rich source of protein and healthy carbohydrates. They are also rich in fiber and vitamins and minerals.
However, beans contain FODMAP, which stands for "Fermentable Oligo-, Di-, Mono-saccharides And Polyols". These are short-chain carbohydrates that escape digestion and get fermented by bacteria in the intestine. This does not create any discomfort for a healthy individual.
However, if you suffer from irritable bowel syndrome or any other digestive trouble, then food rich in FODMAP can make you uneasy due to the formation of additional gas. You need not ban beans altogether from your kitchen. Soak them before cooking, as they will be easier to digest.
And of course, avoid being a glutton if there are beans for dinner. 2) Lentils Lentils are another rich source of plant protein, and they also have high fiber content. They contain a significant amount of copper and magnesium.
However, lentils are also rich in FODMAP. They can cause bloating in individuals with poor digestion. Also, if you are not used to eating fibrous food, the high fiber content of lentils can make you feel bloated.
Soak or sprout your lentils before cooking as this will make them easily digestible and prevent bloat. 3) The Cabbage family Cabbage, broccoli, cauliflower, Brussel sprouts, and other members of the cruciferous family are another culprit. These vegetables are packed with nutrients like iron, Potassium, Vitamin C and K, and dietary fiber.
However, we would advise you to eat them with caution. Once again, they contain FODMAP, which can create gas in your digestive system. If the cabbage family is giving you tummy troubles, consider eating them steamed or cooked rather than raw.
Steamed veggies are easier to digest than their raw counterparts. 4) Apples You must have often heard that an apple a day keeps the doctor away. Yes, an apple is rich in Vitamin C and antioxidants that provide a range of health benefits.
But apples are rich in fructose and fiber, which may lead to bloating. Fructose is also a FODMAP, so it might get fermented in your colon and make you gassy. Exercise moderation when reaching out for the apples.
Also, eating cooked apples has fewer chances of causing bloat. 5) Onion and garlic Onion and garlic have a strong taste and are rarely eaten whole. They are mostly used in recipes with other vegetables.
Though they add flavor to your food, and have their own set of health benefits, eat them in moderation. Onion and garlic are rich in fructan, a soluble fiber that can cause gas, bloating or belching. Next, it's essential to know that food that causes you to bloat may not affect another person.
You need to take a careful look at your diet and identify what is creating the discomfort for you. There are few general advice that you can follow to keep bloating at bay. While you might be convinced that eating raw food is right for your health, we would suggest you bake, sauté or steam your vegetables to make them easily digestible.
It is okay to have your apple and broccoli but eat them in smaller quantities. Cook the beans for a long time before eating. Use ginger in your recipes to fight the bloat.
Do not eat more than one flatulence inducing food the same day. And chew your food properly to break it down into smaller pieces that get easily digested. Finally, do you want to know a quick recipe that can help you fight the gas and yet keep you satiated?
Soak half a cup of oats in half a cup of coconut milk. Add one tablespoon chia seeds, two tablespoons of slivered almonds, and maple syrup or vanilla essence as per your taste preference. Leave it overnight and have it for breakfast the next day.
It will give you a good energy boost to start your day and also keep you from bloating. If managing your food habits, do not help relieve the symptoms of bloating, it is advisable to see a doctor and get yourself examined for any underlying medical conditions. Thank you for watching the video.
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