Expert-approved food items to help decrease bloating

Bloating is a sign of discomfort in the body. Consuming foods high in carbohydrates, digestive issues, menstruation, pregnancy, medications, stress, as well as medical conditions are all factors that can contribute to this problem. 

Akshita Reddy, nutritionist at Athreya Hospital, Bengaluru adds, “Bloating can be caused by excess gas production, disturbances in the movement of the muscles of the digestive system, or by increased sensitivity to gas in the stomach and intestines.”

While relieving the symptoms of bloating requires specific lifestyle changes, it is understood that dietary changes form a crucial part of reducing its chances of reoccurring. Reddy, in conversation with indianexpress.com, reveals which vegetables to consume and how you can creatively  incorporate them in your daily diet. 

Common vegetables known for their ability to alleviate bloating:

According to Reddy, the following vegetables should be consumed regularly by those struggling with this condition:

Cucumbers and celery 

High in water content and containing built-in fibre, cucumbers and celery promote hydration, which is especially necessary to facilitate smooth digestion.

Fennel

This ingredient present widely in Indian households contains volatile oil compounds effective in clearing intestinal gas and stimulating bile, aiding digestion and preventing bloating.

Ginger

Known for containing zingibain or ginger protease, ginger not only enhances the taste of the food but also aids the breakdown of dietary proteins. This root vegetable is known for several healing and detoxifying  properties. It promotes peristalsis, reduces inflammation, and supports healthy digestion.

While relieving the symptoms of bloating requires specific lifestyle changes, it is understood that dietary changes form a crucial part of reducing its chances (Source: Freepik)

Spinach

This green leafy vegetable is delicious and rich in vital nutrients including magnesium, which helps reduce fluid retention, one of the causes of bloating. Magnesium also stimulates bowel movements by relaxing intestinal muscles.

Potassium-rich vegetables

Potassium-rich vegetables such as avocado and winter squash help regulate sodium levels and prevent water retention, contributing to effective reduction in bloating.

Green tea 

This honourable mention is made with tea leaves that are steamed and dried. Replace your regular tea or coffee with this beverage. The natural caffeine content from green tea acts as a mild laxative, encouraging digestive tract movement and regularity, thereby helping prevent bloating.

Creative and practical ways to incorporate bloating-relief vegetables into everyday meals

Although these vegetables are commonly used in Indian cooking, you might want to think about new ways in which they can be added to the diet. 

Reddy suggests the following apart from making the usual curries and sautés:

• Smoothies and juices: Combine spinach, ginger, cucumber, and celery in smoothies or juices for a refreshing drink that helps reduce bloating.
• Salads and dips: Add cucumbers, celery, and spinach to salads for extra hydration and fiber. Use sliced cucumbers and celery sticks as dippers for fennel or ginger-infused dips.
• Teas and infusions: Brew tea from fresh ginger or enjoy green tea throughout the day to aid digestion and support regularity.
• Cooked meals: Incorporate fennel and potassium-rich vegetables into your cooking by adding them to soups, stews, or as side dishes. Roasting or sautéing these vegetables can enhance their flavor and make them more palatable.

Apart from the above, she stresses that one must regularly practice mindful eating to avoid feeling uncomfortable and swollen up. “Eating slowly and chewing thoroughly can reduce the amount of air swallowed and aid digestion, further helping to alleviate bloating,” she advises.

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