Certain foods and drinks can lessen gastrointestinal (GI) discomfort and minimize bloating. Whole grains, fruits, and a variety of veggies can all aid in reducing bloating. Bloating is often brought on by constipation, indigestion, and gas. By concentrating on resolving these problems, bloating can be reduced. Eating enough plant-based, high-fiber foods is one approach to lessen constipation. Fruits, vegetables, and whole grains can be some of these. But doctors advise introducing fiber to the diet gradually because including it too rapidly can result in bloating. Consuming foods strong in probiotic bacteria, such as kimchi and kefir, can help to maintain gut health. This may lessen and even stop bloating. Consuming nutritious foods is important, but drinking enough water can also help avoid constipation and water retention. Oranges are an excellent source of water and fiber, which can aid in promoting regular bowel movements and preventing water retention. They also include a lot of vitamin C, which could improve the gut flora’s overall health. Bananas. Bananas are high in potassium and a good source of fiber. Potassium can assist control salt levels and reduce water retention. Additionally, a small 2011 study suggested eating bananas might be linked to decreased bloating. It was discovered that women who consumed two bananas daily experienced less bloating than those who did not. The findings suggest that regular banana consumption may encourage the development of a helpful strain of gut bacteria, according to the authors.
