Most everyone experiences that uncomfortable, bloated feeling in their belly on occasion. Also called water retention, abdominal bloating may stem from gas, eating certain foods, overeating or eating quickly, or it could be a sign of a medical condition, such as premenstrual syndrome or irritable bowel syndrome. In addition to treating existing conditions, slowing your eating pace and practicing portion control, eating certain foods may help reduce your symptoms. If your symptoms are severe or long-lasting, seek guidance from your doctor.
Yogurt and Kefir
Yogurt and kefir are cultured dairy products that contain probiotics, which are beneficial, or "friendly," bacteria that promote immune function and digestive health. According to "Bacterial Flora in Digestive Disease: Focus on Rifaximin" by C. Scarpignato and Ángel Lanas, probiotics may help restore intestinal balance and help prevent or lessen bloating caused by indigestion, food intolerances, constipation and IBS. For best results, consume yogurt and/or kefir containing live, active cultures, such as Lactobacillus acidophilus and Bifidobacterium bifidus, on a routine basis.
Nuts and Nut Butters
Nuts, such as peanuts, cashews and almonds, and nut butters, such as peanut butter, provide heart-healthy, unsaturated fat and a variety of nutrients, including the mineral magnesium. Magnesium may help alleviate abdominal bloating linked with PMS, according to the University of Maryland Medical Center. Swapping greasy fat sources, such as bacon, fried chicken and cheese-topped pizza, out for dry, roasted or raw nuts may help reduce bloating derived from gas. Walnuts and walnut butter also provide omega-3 fatty acids -- healthy fats that provide anti-inflammatory benefits.
Fruits and Vegetables
Fruits and vegetables are prime sources of antioxidants -- nutrients that help your body defend itself from diseases and infections. Fresh varieties, pure juices and broth-based vegetable soups promote satiation and allow your body to flush excess fluids out through urine. If you're prone to gas, MayoClinic.com recommends limiting gaseous varieties, such as baked beans, Brussels sprouts, broccoli, cabbage, apples and pears. Berries, cherries, citrus fruits, bell peppers, carrots and baked potatoes are less likely to promote gas or bloating. As fiber-rich foods, fruits and vegetables can help remedy bloating caused by constipation. Aim for a variety of colors and types for broadest dietary benefits.
Flaxseed
Flaxseed is a nutty-flavored seed that provides omega-3 fatty acids and rich amounts of fiber. According to the University of Maryland Medical Center, flaxseed may help reduce bloating and constipation linked with IBS. For constipation relief, try sprinkling flaxseed on your cereal and yogurt and mixing it into smoothies and baked goods.
References
- "Bacterial Flora in Digestive Disease: Focus on Rifaximin"; C. Scarpignato, Ángel Lanas; 2006
- University of Maryland Medical Center: Premenstrual Syndrome
- MayoClinic.com: Bloating, Belching and Intestinal Gas
- University of Maryland Medical Center: Irritable Bowel Syndrome
