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Why We Bloat

Bloating is the unpleasant feeling of swelling in the abdominal area. The sensation can feel similar to being excessively full with an uncomfortable "tightness" and can be accompanied by other symptoms such as growling, gas, or general pain. There are many different reasons that bloating occurs, but most of the origins are related to poor gut health and slow digestion.

Foods that help metabolize other food, eliminate waste, and speed up digestion, can generally help alleviate bloating. The following ten foods help rid you of unpleasant bloating symptoms and get back to feeling like yourself.

Click the following link to learn more about digestion.

1. Peppermint Tea

Why: Mint is used as a digestive aid. IBS sufferers saw reduced symptoms just one month after using peppermint oil as a supplement. Mint is capable of soothing inflammation in the gastrointestinal tract. Try a mug of traditional peppermint tea or a daily peppermint oil supplement for similar results.

2. Bananas

Why: Bananas are known for their ability to alleviate diarrhea, curb constipation, and combat water retention. One medium-sized banana has 422 milligrams of potassium, a mineral that helps maintain proper sodium levels. Controlling sodium levels helps reduce water retention over time.

3. Cayenne Pepper

Why: The capsaicin in cayenne pepper increases the flow of digestive enzymes through the intestines, which reduces gas and bloating. Capsaicin can also kill bad bacteria that sits in the stomach and intestines. Ridding your gut of this bacteria also rids you of unpleasant symptoms. Spice up your meals with cayenne for added health benefits.

4. Yogurt

Why: You have probably heard a lot about probiotics. Probiotics are good bacteria that are found in high-quantities in probiotic yogurt. Probiotics help your body better digest and absorb food. The best yogurt selections are the plain, probiotic, and non-fat selections.

5. Ginger

Why: Did anyone tell you to drink ginger-ale when you were sick? Ginger is an herbal remedy for stomach problems because of its anti-inflammatory and antibacterial properties. Ginger contains a digestive enzyme called zingibain that is capable of breaking down protein. You can create homemade ginger tea to reduce inflammation and stop gas and bloating.

6. Lemons

Why: Aren't lemons acidic? Exactly, the composition of lemons and lemon juice is similar to our digestive juices. Bloating, indigestion, and other unpleasant symptoms can be alleviated by a little bit of lemon water because of the hydrochloric acid content. Simply add a few fresh lemons to your water and help your body move waste more efficiently through your system.

7. Melons

Why: Watermelon, honeydew, and cantaloupe are not only delicious, they are surprisingly beneficial to our digestive systems. Melons have an extremely high water content that can hydrate your body and act as a diuretic. The 90% water content of melons helps you urinate away excess water or salts that may leave you feeling bloated.

8. Cilantro

Why: People seem to love it or hate it, but it turns out our digestive systems love it! The oil composition of cilantro has been proven to work just the same as digestive medication by relaxing digestive muscles and calming overactive guts. IBS sufferers in a recent study saw alleviated symptoms after consistently supplementing cilantro as compared to a placebo medication.

9. Kiwi

Why: Two kiwi a day keep the bloating away. In fact, "a study by researchers in Pacific Asia found that Irritable Bowel Syndrome (IBS) sufferers who ate two kiwi a day for four weeks had less constipation and a general lessening of IBS symptoms than those who didn’t". Kiwis are high in fiber and can speed up the slow movement of waste through the digestive system.

10. Asparagus

Why: This vegetable is a must-have for anti-bloating. Asparagus flushes away excess water from your system so that the discomfort of bloating is relieved. Asparagus also contains prebiotics (different from probiotics), which support the growth of healthy bacteria.

Goodbye Bloat

Watching what you eat can significantly affect the balance of your digestive system. Avoid salty foods and eat more foods that are a source of fiber, rich with probiotics, and high in water content. Find ways to add these ten healthy, anti-bloating ingredients to your daily diet and watch your symptoms fade.

Learn more about DR-HO'S Digestive Cleanse to further beat bloating >>

Sources:

  1. Cherney, Kristeen, (2015). Bloating After Eating Bananas. Live Strong. Retrieved from http://www.livestrong.com/article/504612-bloating-after-eating-bananas/
  2. Foods That Beat The Bloat. Eat This, Not That. Retrieved from http://www.eatthis.com/8-food-remedies-for-bloating
  3. Petitjean, Charlene, (2015). Best and Worst Foods for Bloating. Health. Retrieved from http://www.health.com/health/gallery/0,,20802995,00.html#best-asparagus-0
  4. Sinrich, Jenn, (2016). 8 Foods to Eat Tonight to De-Bloat by Tomorrow. Women's Health. Retrieved from http://www.womenshealthmag.com/food/foods-to-help-de-bloat
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