Beat the bloat: 10 foods to relieve your bloated belly

Bloating can happen to anyone. You might feel bloated after eating something or when you are menstruating. The puffiness can be quite uncomfortable. Ask someone who tries to zip up jeans or pants while being bloated, and they will agree. Turns out, there are foods to relieve bloating that you can try before rushing to a hospital or a pharmacy.

Health Shots connected with Ankita Ghoshal Bisht, Dietician Incharge, Primus Super Speciality Hospital, Chanakyapuri, New Delhi to know some foods that are good to relieve a bloated stomach.

Causes of bloating

There are times when you feel discomfort or swelling in the abdomen caused by excess gas, that’s bloating. Some women feel bloated due to a variety of reasons. Let’s check out some common reasons.

Here are some products that you can try:

• Hormonal changes during the menstrual cycle, premenstrual syndrome, pregnancy and menopause.

• Consuming certain foods or drinks such as carbonated beverages, salty foods, and dairy products.

• Medical conditions like irritable bowel syndrome and inflammatory bowel disease.

Bisht says that in some cases, bloating may be a symptom of a more serious underlying health issue. That means you should talk to your doctor if you experience chronic or severe bloating

Foods to reduce bloating

Before we move on to foods to reduce bloating, you should know that what you eat can cause bloating and discomfort in the digestive system. Common culprits are beans, lentils, broccoli, cabbage, onions, garlic, and carbonated drinks, says Bisht. High-fat and fried foods, as well as processed snacks and sweets, can contribute to bloating. Dairy products can cause such issues for some people, particularly if they are lactose intolerant.

foods to reduce bloating

Bloating can happen due to various reasons. Image courtesy: Adobe Stock

Here are some foods to relieve bloating:

1. Ginger

Ginger is often used in tea or different dishes. Well, don’t give up that habit as it contains gingerol, which is a compound that helps to relax the muscles in the digestive tract, reducing bloating and gas.

2. Fennel

Fennel is rich in compounds that have antispasmodic effects, helping to relax the muscles in the digestive tract and reducing bloating.

3. Peppermint

The expert says that peppermint contains menthol, which has a relaxing effect on the muscles in the digestive tract, helping to reduce bloating and gas.

4. Pineapple

The sweet fruit contains bromelain, an enzyme that helps to break down proteins and aid digestion, reducing bloating.

5. Papaya

Papaya has health benefits that you can’t ignore. It contains papain, which is an enzyme that helps to break down proteins and aid digestion.

6. Bananas

The versatile fruit that can be used to get rid of dry skin and more is rich in potassium. It helps to regulate fluid balance in the body and reduce bloating, says the expert.

foods to reduce bloating

Cooling foods are great to beat the bloat. Image courtesy: Freepik

7. Cucumber

Cucumber is high in water and low in sodium, making it a good choice for reducing bloating and water retention.

8. Watermelon

Like cucumber, watermelon is also high in water and low in sodium. making it a good choice for reducing bloating and water retention. No wonder why people want to make the most of the benefits of watermelon.

9. Asparagus

Asparagus contains asparagine, which is an amino acid that acts as a diuretic. It helps to reduce bloating and water retention, says the expert.

10. Yogurt

Do you have yogurt after a heavy meal? That’s a good ideas as it contains probiotics, which is beneficial bacteria. It can help to improve digestion and reduce bloating.

Are you feeling forgetful or struggling to concentrate? Your diet may be to blame. Recent research has shown a strong link between magnesium intake and brain health, especially in women. Unfortunately, many people don’t get enough magnesium in their diets. But don’t worry, increasing your magnesium intake can be simple and delicious with a few easy tips. Read on to learn how to increase magnesium levels in your body for better brain health.

A recent study conducted by researchers at the Australian National University has found a strong link between dietary magnesium intake and brain health. The study revealed that both men and women who consumed higher levels of magnesium had larger brain volumes. However, the study’s findings showed that the neuroprotective effects of magnesium were particularly significant in women, particularly post-menopausal women. Based on these results, the researchers recommend increasing magnesium intake from an early age to potentially safeguard against neurodegenerative diseases like Alzhiemer’s in the future.

magnesium and brain health

Magnesium is an essential mineral that is required for several important bodily functions, including regulating blood pressure, supporting nerve and muscle function, and maintaining healthy bones. However, many people do not consume enough magnesium in their diets. In fact, according to the National Institutes of Health (NIH), around 50 percent of the population does not get the recommended daily amount of magnesium.

How to increase magnesium levels in your body?

Luckily, increasing magnesium levels is easy with a few simple changes. If you show signs of magnesium deficiency, or in general too, here are some tips to help you increase your magnesium intake.

1. Eat magnesium-rich foods

One of the best ways to increase your magnesium intake is to eat foods that are naturally high in magnesium. Some examples of magnesium-rich foods include:

* Dark leafy greens: Spinach, kale, and cabbage are excellent sources of magnesium.

* Nuts and seeds: Almonds, cashews, pumpkin seeds, and sesame seeds are all good sources of magnesium.

* Whole grains: Brown rice, quinoa, and whole wheat bread are all high in magnesium.

* Legumes: Lentils, chickpeas, and black beans are all good sources of magnesium.

magnesium rich foods

These magnesium rich foods can work wonders for your health. Image Courtesy: Shutterstock

2. Choose magnesium-fortified foods

Many foods are now fortified with magnesium to help you reach your daily intake goals. Some examples of magnesium-fortified foods include breakfast cereals, milk and some brands of bottled water.

3. Consider taking a magnesium supplement

If you’re unable to get enough magnesium from your diet, you may want to consider taking a magnesium supplement. Talk to your doctor before starting any new supplements.

4. Limit caffeine and alcohol intake

According to studies, both caffeine and alcohol can interfere with magnesium absorption, so it’s a good idea to limit your intake of these substances.

Cut down caffeine to increase magnesium

Cut down on caffeine to increase your magnesium intake. Image courtesy: Adobe Stock

5. Cook with herbs and spices

Some herbs and spices, such as basil, coriander and cumin, are rich in magnesium. Try adding these herbs and spices to your meals to increase your magnesium intake.

6. Increase intake of fruits and vegetables

Fruits and vegetables are generally rich in a variety of vitamins and minerals, including magnesium. Some examples of fruits and vegetables that are high in magnesium include bananas, avocados, figs, and sweet potatoes.

Ensuring that you get enough magnesium in your diet is crucial for maintaining optimal brain health. By following these tips, you can help safeguard your brain and overall health.