Bloating is one of the most common and uncomfortable symptoms of dyspepsia, commonly known as indigestion. Whether you feel bloated at night, in the morning or throughout the day, here is a list of the best foods to help you avoid feeling gassy and bloated.
1. Chamomile & Peppermint tea
Both chamomile and peppermint relax the gastrointestinal muscles, dissipating the gas responsible for bloating. Chamomile also has an overall relaxing and soothing effect, helping to ease your irritated stomach. Both are particularly good if you feel bloated at night, because they also help you get to sleep.
Ginger is a natural anti-inflammatory agent that aids digestion and can soothe your irritated stomach. It allows the muscles of the digestive system to relax, helping to clear any gastrointestinal distress. Enzymes like zingibain absorb proteins in the stomach, and speed up the movement of food to the upper small intestine. As an added bonus, ginger helps strengthen the immune system and can be used as a remedy for colds, cramps and travel sickness.
3. Potassium rich foods
Food that is rich in potassium such as bananas, oranges, kiwis, pistachios, and avocados prevent water retention as they regulate the sodium levels in the body. At the same time bananas and kiwis contain soluble fibres which prevent constipation, limiting the likelihood of feeling gassy and bloated.
Papaya contains an enzyme that breaks down proteins in the gastrointestinal system, preventing bloating and helping you to avoid an irritated stomach. Tropical fruits also possess anti-inflammatory properties and are rich in fibre. Papaya can be eaten fresh, as a plain fruit, or in smoothies making it a quick and easy breakfast option.
Probiotics are a well-known natural remedy for dyspepsia, they contain bacteria and yeasts which help regulate the digestive process. It has been found that they can restore the natural balance of bacteria in the stomach and intestines, especially after antibiotics have been used to treat illness. Probiotics can be found in certain types of yoghurt or as a supplement and really are a must if you wish to avoid gastrointestinal distress.
Asparagus allows the body to remove excess water eliminating any bloating in the stomach. It is enriched with prebiotics that promote the growth of good bacteria in the gut; vital when trying to avoid feeling gassy and bloated. Asparagus is particularly beneficial during pregnancy; not only can it relieve the symptoms of bloating, but it also contains folic acid, which promotes healthy development of the foetus and reduces the probability of birth defects. Who really needs gastrointestinal distress during the stress of a pregnancy?
7. Fennel Seed
In eastern culture the fennel seed has been used to treat indigestion symptoms for thousands of years. It belongs to the group of carminative herbs that includes coriander and peppermint. Many of these herbs and spices can be thrown into home cooked meals, making carminative herbs an easy way to promote healthy digestion and prevent a bloated stomach at night.