Felt a balloon in your belly lately? Bloating, can be accompanied by belching, gas, abdominal discomfort, and a feeling of fullness. What causes bloating in one person doesn’t always affect others the same way. This is because digestion is a complex process with many variations between different persons. The good news is that none of us have to stay bloated! Studies have identified the foods that commonly cause bloating and the foods that may help prevent it. 

Let us look in detail at five such foods, vegetables and fruits, which will help you beat the bloat. Call it Fantastic Five if you will!

Asparagus is a good source of Proteins, Vitamins B6, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Calcium, Magnesium, Potassium and other micronutrients. It reduces and prevents bloating by its diuretic action that is promoting loss of fluid and also by increasing the good bacteria in our gut. What more? Asparagus is so easy to prepare that the Romans used to say “Faster than cooking Asparagus” to mean hurry up. Asparagus is widely consumed and comes in varieties as Green Asparagus and White Asparagus.

Whether you are currently a bloated or not, Papaya doesn’t need selling. It’s a good source of macronutrients carbohydrates, fats and proteins. It also provides Vitamin C and Folic Acid. It prevents bloating by the action of Papain, an enzyme that breaks down proteins and helps digestion. It also has anti-inflammatory properties. What could be better for a snack or dessert than a delicious and healthy fruit, to eat raw or as a smoothie?

Cucumbers are a must in an appealing diet plan. They provide moderate amounts of energy and nutrients such as Vitamin K. They help to reduce bloating by speeding up the passage of food through the gut. Cucumbers can be cooked, included in salads, served as raw slices, pickled, and made into lemonades too. Cucumber water is a great replacement for sugary drinks.

The delicious Avocado is popular as a source of energy and healthy fats. Its role in reducing bloating is less known. Avocados are rich in Potassium which helps the body flush out Sodium and excess water along with it. Avocado toast, avocado sauce, deep fried avocado, avocado salad and so on, there are no limits to what you can make with avocado.

Celery don’t just make your salads crispy and your side dishes appealing, it flushes out the excess fluid in the body, increases the passage of food through the gut and prevents inflammation. In summary, it helps you beat the bloat.

These are the fantastic five beaters of bloating, but your options don’t end there. Fruits like pineapples, watermelon and bananas, vegetables such as potatoes and tomatoes, and leaves like spinach, lettuce, mint and parsley help reduce bloating and other digestive problems through similar methods as you’ve read above.

You can also spice up your meals with turmeric, ginger, fennel seeds and aniseeds. They will also help reduce bloating. The best part, is that you get to be free of unnecessary difficulties while treating yourself to a variety of delicious meals, side dishes, desserts and drinks. Now let’s get to work and beat the bloating!