Ben Squires


The best and worst foods for bloating

The best and worst foods for bloating

From significant abdominal discomfort to a general feeling of heaviness, bloating is no joke! Overhaul your diet by adding these healthy foods to your list, and banish the bloating culprits. It’s time to beat the bloat!

Best: Cucumber

Cucumbers contain quercetin, a flavonoid antioxidant that helps reduce swelling. Add the to your salad or bite into one as it for a bloat-busting snack on the go.

Worst: Broccoli

Sure, this green vegetable is packed with a ton of nutrients, but it also contains raffinose. Raffinose is a sugar that remains undigested until gut bacteria ferments it, which produces a gas, and, you guessed it, causes your stomach to bloat. Rather than getting rid of the green stuff from your diet, just eat it in moderation.

Best: Avocados

This high-potassium vegetable helps prevent water retention by regulating the body’s sodium levels, thereby reducing salt-induced bloating.

Worst: Legumes

When legumes reach the large intestine, gut bacteria causes gas to be released which can lead to a ballooning stomach. Make sure you combine legumes with easy to digest wholegrains, such as quinoa or rice.

Best: Yogurt

Before you head to the dairy section, remember, not all yogurts are created equal. Some yogurts contain high levels or sugars and artificial sweeteners. Reach for a natural yogurt that’s rich in probiotics. Probiotics help regulate digestion and can also be taken in supplement form

Worst: Apples

An apple or two a day might be contributing to your bloated stomach. The fruit is high in fibre and contains fructose and sorbitol, two sugars that some bodies can’t manage. Enjoy fruit in moderation and opt for bananas every now and then, as foods rich in potassium prevent water retention.

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