Eat These to Reduce Bloating

One way to reduce trusted source constipation is to eat enough fibre-rich factory foods. These can include whole grains, fruits, and vegetables. Still, since including too important fibre in the diet too quickly can beget bloating, experts recommend adding it sluggishly and gradationally.

1. Oranges

Oranges are a good source of trusted source of fibre and water, which can help water retention and promote regular bowel movements. They're also rich in vitamin C, which may increase trusted source the health of the bacterial community in the gut.

2. Bananas

Also a good source of fibre, bananas contains potassium, which can help regulate sodium situations and help water retention.

A small 2011 study trusted Source also indicated that bananas may be associated with lower bloating. It set up that ladies who ate a banana twice a day had lower bloating than those who did not.

The results indicate eating bananas daily may promote the growth of a salutary strain of gut bacteria, noted the authors.

3. Pineapples

In addition to containing 1.4 grams (g) Trusted Source of fibre per serving, pineapples contains enzymes called bromelain. This enzyme is frequently used in traditional drugs to treat digestive complaints; however, little exploration has been done on its efficacy.

One aged 2010 study trusted Source to set up that pineapple juice reduced inflammation in mice with seditious bowel complaints. Due to the encouraging results, the authors recommended clinical trials to determine if it has an analogous effect on humans.

4. Berries

Berries contain2.1 trusted sources of fibre per serving, which is good for digestive health. They're also an excellent source trusted Source of antioxidants, which can promote trusted Source gut health. Get in touch with our GI care specialist in Gurgaon.

5. Papayas

A 2013 study trusted Source states that papayas are occasionally used as a home remedy for digestive complaints. The 40- day study compared the goods of taking a papaya supplement with those of taking a placebo. It showed that the actors who took the papaya had lower constipation and bloating.

Still, get in touch with our gastroenterologist in Gurgaon, if you find it delicate to eat due to constant problems.

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