Feeling bloated can be uncomfortable and frustrating. Bloating occurs when our intestines are irritated, and food isn’t being digested properly. Luckily, there are things you can do to help ease the discomfort. One way is to adjust your diet.

Certain foods can cause bloating, while others can help calm your irritated intestines. Here are some foods to consider adding to your diet:.

Probiotics

Probiotics are live bacteria and yeasts that are good for your digestive system. They can help break down food and promote a healthy gut. Probiotics can be found in fermented foods like yogurt, kefir, kimchi, and kombucha.

You can also take a probiotic supplement daily.

Fiber

Fiber is important for a healthy digestive system. Fiber helps move food through your intestines, preventing constipation and promoting a healthy gut. However, too much fiber can cause bloating. It’s important to find a balance that works for you.

Sources of fiber include fruits and vegetables, whole grains, and beans and legumes.

Low FODMAP Foods

FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. In other words, they are carbohydrates that are difficult for some people to digest. Low FODMAP foods are foods that are low in these carbohydrates.

Foods to consider include potatoes, carrots, zucchini, oranges, bananas, and blueberries.

Herbs and Spices

Herbs and spices not only add flavor to your food, but they can also help calm your irritated intestines. Ginger, in particular, has been shown to reduce bloating and promote healthy digestion.

Other herbs and spices that are helpful include peppermint, fennel, and turmeric.

Water

Drinking water can help flush out the toxins in your body and promote a healthy digestive system. It’s important to drink enough water throughout the day to stay hydrated. This can help prevent constipation and bloating.

Aim to drink at least eight glasses of water a day.

Avoid Certain Foods

Some foods can cause bloating and make it difficult for your intestines to function properly. It’s important to avoid these foods if you’re trying to calm your irritated intestines.

Foods to avoid include:

Processed foods
Fried foods
Carbonated drinks
Alcohol
Sugar substitutes like sorbitol and xylitol

Eating Habits

Eating habits can also affect how bloated you feel. It’s important to eat slowly and chew your food thoroughly. Eating too quickly can cause you to swallow air, which can lead to bloating. It’s also important to eat smaller, more frequent meals throughout the day.

This can help prevent overeating and promote healthy digestion.

Reduce Stress

Stress can have a negative impact on your digestive system. It’s important to take time to relax and reduce stress levels. This can be through activities like meditation, yoga, or exercise.

Conclusion

Calm your irritated intestines and beat the bloat by adjusting your diet and eating habits. Focus on adding probiotics, fiber, low FODMAP foods, herbs and spices, and water to your diet.

Avoid certain foods that can cause bloating, and take time to reduce stress levels.