While some foods leave you feeling light and energized, others make you feel like you’re carrying around an air mattress in your belly. Yup, gas happens, but with the right food, you can tame it and make digestion smoother. Check out these 10 foods that help reduce gas and support a calmer digestive system. Time to make food your medicine!
10. Papaya
This sweet, creamy fruit contains an enzyme called papain that helps break down proteins, making them easier to digest. This would then reduce the overall likelihood of gas and bloating. Even better, papaya has a high fiber content, which promotes healthy bowel movements. You can eat this fruit fresh, toss it into a salad, or make a smoothie out of it!
9. Sauerkraut
This tangy fermented cabbage is packed with probiotics that help balance the bacteria in your gut. This is important because when everything is in harmony in your gut, it can lead to fewer digestives issues, including gas and bloating. To incorporate sauerkraut in your diet, add a small amount of an unpasteurized version to your sandwich, salad, or grain bowl.
8. Bananas
Eating bananas isn’t just for increasing your potassium intake. These fruits (the slightly green ones) are also a good source of resistant starch that can help relieve trapped gas that causes bloating. Of course, the potassium content is still helpful as it balances sodium levels in the body and can reduce water retention and bloating.
7. Coriander
Apart from being a flavorful addition to your meals, coriander (as well as cilantro) can offer significant digestive benefits. For one, coriander may help the muscles in your digestive tract relax, so it would be easier for the trapped gas to escape. It also helps the body produce more digestive enzymes, giving digestion a boost.
6. Peaches
Peaches are one of those low-sugar fruits that can be beneficial for reducing gas. They contain less fructose, which is a type of sugar that’s difficult to digest for other people, leading to gas and bloating. Peaches are also known for their soft texture and lower fiber content that make them easy to digest and less likely to cause gas.
5. Fennel Seeds
Fennel seeds, known for their carminative properties, can help prevent gas from building up in your digestive system. But that’s not all, because these seeds can also help release gas that’s already there. It’s been thought that fennel seeds allow gas to pass more easily by relaxing the muscles in your intestines. Fennel seeds can be used in cooking or to make a tea by steeping them in hot water.
4. Tomatoes
Eating low-carb veggies is key to reducing gas and bloating. While tomato is technically a fruit, it is often eaten as a vegetable and tend to have lower levels of carbs, and therefore less likely to cause gas. Aside from tomatoes, look into eating other low-carb vegetables like carrots, green beans, spinach, and lettuce.
3. Yogurt with Live Cultures
Similar to sauerkraut, yogurt is another source of prebiotics, especially if it contains live and active cultures. These microorganisms can aid in digestion and contribute to a healthy gut microbiome, supporting overall health and well-being. So the next time you’re shopping, make sure to grab yogurts with the important phrase, “live and active cultures.”
2. Peppermint
Peppermint has a calming effect on your gastrointestinal tract and the ability to soothe an upset digestive system. It can help with gas by relaxing the muscles in your intestines, allowing gas to pass through easily. Studies also show that peppermint oil capsules can help in treating the symptoms of Irritable Bowel Syndrome, including gas and bloating.
1. Ginger
Taking the number one spot is the digestive superstar that is ginger. It’s been shown to help reduce fermentation in the stomach, which is a major cause of gas. Ginger is also known for speeding up the process of food moving through the digestive system, leading to a more efficient digestion overall. Add more ginger to your routine by enjoying it as a tea or including fresh ginger in your cooking.