What Are The Healthiest Foods To Eliminate Abdominal Bloating?

Abdominal bloating is a common gastrointestinal problem that affects millions of people worldwide. It is characterized by a sensation of fullness, tightness, or swelling in the abdomen, which can be uncomfortable and even painful at times.

While there are several causes of bloating, including digestive disorders, hormonal changes, and lifestyle factors, diet plays a significant role in its prevention and management.

In this second and part two article, Jake Biggs, founder and director of Nutrition Longevity With Jake Biggs, will explore some foods that have been shown to eliminate abdominal bloating and provide evidence-based research to support their effectiveness.

Fennel is a herb that is commonly used in Mediterranean and Middle Eastern cuisine. It has a licorice-like flavor and contains compounds called anethole and fenchone, which have anti-spasmodic properties that can help to reduce bloating. A study published in the Journal of Alternative and Complementary Medicine found that fennel seed supplementation reduced bloating and other digestive symptoms in participants with IBS.

Papaya is a tropical fruit that is rich in papain, an enzyme that can help to break down proteins in the digestive tract and reduce inflammation. Papain has been shown to improve digestion and reduce bloating in several studies. For example, a study published in the Journal of Medicinal Food found that papaya supplementation reduced bloating and other digestive symptoms in participants with functional dyspepsia.

Kiwifruit is a fruit that is native to New Zealand and is rich in fiber and digestive enzymes, including actinidin. Actinidin has been shown to improve digestion and reduce bloating in several studies. For example, a study published in the journal Nutrients found that kiwifruit supplementation reduced bloating and other digestive symptoms in participants with IBS.

Watermelon is a refreshing fruit that is rich in water and electrolytes, which can help to reduce bloating and flush out excess fluids from the body. It also contains compounds called citrulline and arginine, which have been shown to improve blood flow and reduce inflammation. A study published in the Journal of Agricultural and Food Chemistry found that watermelon supplementation reduced bloating and other digestive symptoms in participants with hypertension.