Food and drink can also contribute to bloating after eating.
Certain fruits, vegetables, and whole grains can help avoid or alleviate bloating.
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Avocados
Avocados are packed with nutrients.
Whole oranges, not orange juice, have a low glycemic index and are low-FODMAP.
They are considered to be low-FODMAP foods.
Yogurt
Probioticsare beneficial bacteria that normally inhabit a healthy gut.
For some people, probiotics may help manage bloating.Yogurt with live cultures contains probiotics.
It’s also key to watch out for problematic additives, such as added sugars.
For flavor, add fresh fruits or oats.
Yogurt contains protein, calcium, potassium, phosphorus, and vitamin B2.
Pineapple
Pineapples contain vitamin C, copper,and a substance calledbromelain.
They arehigh in fiber.
Spinach
Spinach is low in FODMAPsand contains fiber, vitamin K, vitamin C, potassium, and antioxidants.
Papaya
Papayacontains vitamin C, vitamin A,lycopene, and an enzyme called papain.Papain may help digest food.
When foods are broken down more easily during digestion, it can help reduce bloating.
Kiwi
Kiwi (kiwifruit) is a fruit with lower sugar content.
However, the soluble fiber and a compound asparagus contains calledasparaginemay help with digestion when eaten in moderation.
Many cultures serve fennel in some form after a meal to help with digestion.
It may act as a diuretic, helping rid the body of excess fluid.
Quinoa
Quinoais a versatile seed that’s gluten-free.
Kefir
Kefir is a throw in offermented foodcreated from milk, similar to yogurt.
Fermented Foods
Kombucha, kimchi, and sauerkraut are all fermented foods.
Fermented foods contain probiotics that may help with digestion and alleviate bloating.
Peppermint
Peppermint is an herb often used inteasto help with digestive problems, including bloating and constipation.
What Foods Can Make Bloating Worse?
Constipation or trapped gas are some of the reasons that people may have bloating.
Some foods may contribute to bloating.
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