Top 7 Foods That Help You Avoid Belly Bloating (And Five Others You Need To Avoid)

Belly swelling, which can be caused by different causes, can be easily controlled with a proper diet if it is not due to a specific pathology but is the result of our habits. Therefore, we show you the seven foods that help you avoid abdominal inflammation and another five that you have to avoid. The best foods against abdominal inflammation If we want to avoid or prevent abdominal inflammation, we must avoid constipation, as well as excessive colonic fermentation that causes gas or flatulence, and other possible modifiable causes such as fluid retention. For this, we recommend the following foods: Water in sufficient quantities Drinking liquid in adequate amounts promotes bowel movements, helping to prevent constipation, which can be the cause of abdominal inflammation. Likewise, having a properly hydrated body minimizes the chances of retaining fluids and can be of great help in avoiding abdominal inflammation. It is important to add water as such or drinks such as sugar-free infusions, ginger tea that also has a scientifically proven anti-inflammatory component, or other options without alcohol, sugar, or gas. Yogurts or fermented kinds of milk, without added sugar With exceptions such as when you have lactose intolerance or allergy to cow's milk proteins, both yogurts, and fermented kinds of milk are a source of probiotics that favor the intestinal flora, helping, among other things, to prevent constipation that can be the cause of inflammation. Likewise, as these beneficial bacteria improve the composition of the intestinal flora, we reduce the chances of excessive or very little fermentation in our intestines and with it, belly swelling. They are also good foods to hydrate us, as long as we choose options without added sugar. The fiber in fruits and vegetables could play an important role in the prevention and control of inflammatory bowel diseases, according to a study. However, in acute moments, an excess of fiber can aggravate symptoms. For this reason, we propose not to stop eating fruit, but if we find ourselves particularly bloated and bothersome, it is better to do so with options modified by cooking, such as compotes or purées. Although some ripe options can be consumed raw without abusing them, as is the case with peaches, bananas, or pears. Its water and fiber content will help us against fluid retention and constipation, being therefore useful to prevent swelling if eaten in the usual diet. Vegetables, mostly cooked As with fruits, vegetables can offer fiber, prebiotics to improve intestinal flora, quality water, and micronutrients, as well as valuable antioxidants against inflammatory processes. For this reason, we recommend eating them regularly, modifying them by cooking if we find ourselves going through an acute moment of symptoms with abundant gas, or selecting specimens with a high pectin content in case we experience diarrhea. Otherwise, a variety of dishes with vegetables will help prevent abdominal inflammation and take care of the digestive system. Extra virgin olive oil is the main source of fatty food with scientifically proven anti-inflammatory power due to one of its components called, which is useful in a variety of inflammatory processes, to control them. It is also a source of valuable antioxidants, and therefore we recommend extra virgin olive oil as the main source of fat in the diet, of course avoiding its use for frying or cooking that considerably modifies the oil. We can use it to make various dressings, home preserves, spreads, and other dishes, above all, without modifying it by cooking. Fish, both white and blue Fish, are foods that are very low in purines and a source of quality protein and fat in our diet. In the case of white fish, they are very easy to digest and for this reason, they are recommended in soft diets for acute moments with many symptoms. Bluefish are a source of omega-3 fats that can help reduce and prevent inflammation, as has been proven in people with rheumatoid arthritis. Therefore, we recommend fish, both white and blue, in the usual diet, in various preparations except frying. Fresh herbs and aromatic or mild condiments Herbs and seasonings are an excellent way to add good nutrients to the diet, also incorporating antioxidants that can reduce or help prevent inflammation in our body. Sugars in general, which encourage the elevation of blood glucose without effectively satiating us or providing quality nutrients, encourage colonic fermentation in the body and thus can aggravate abdominal swelling. For this reason, we recommend avoiding all types of added or free sugars as much as possible and being able to use sweeteners or natural sugars as part of pieces of whole fruits or vegetables in moderation. Chewing gum, jellies, and other sweets, However, there are irritating specimens that we recommend avoiding, such as those that are very spicy, and others such as turmeric that are particularly useful against inflammatory processes and can be very favorable in our diet. For this reason, we recommend mild-tasting and aromatic herbs and seasonings such as parsley, oregano, cloves, cinnamon, turmeric, thyme, rosemary, and the like. Foods to avoid if you want to reduce abdominal inflammation Just as there are many foods that help control or prevent bloating and abdominal inflammation, there are others that we should avoid in our regular diet. Namely: Sugar, honey, syrups, syrups, and other free sugars Not only are they a source of sugars, but they can favor the incorporation of air by encouraging chewing, as is the case with chewing gum or jellies. In many cases, they also contain fermentable or indigestible carbohydrates such as sorbitol, Alito, or other sugar alcohols or sweeteners that can encourage gas formation and swell in our bodies. For this reason, although they do not contain sugar, they are not recommended options in our usual diet if we want to reduce or avoid abdominal inflammation. Fast and ultra-processed food full of fat and salt Gobbling down a hamburger with fries, cold cuts, ice cream, commercial snacks, granola bars or breakfast cereals are all ultra-processed options that we recommend avoiding if you want to prevent abdominal bloating. Both salt and excess fats and sugars can be counterproductive for our digestive system, negatively modify the intestinal flora and promote fluid retention or constipation that can cause abdominal swelling. Therefore, to prevent inflammation in the abdomen and throughout our body, in order to protect our health, it is better to stay away from fast and ultra-processed food. Very hot condiments or commercial sauces Digestive system irritants such as very spicy condiments or those with a very intense flavor, we must avoid when we experience abdominal inflammation. Commercial sauces can also offer sodium, sugar, and fat in appreciable amounts that do not help control symptoms at all. Therefore, we recommend milder herbs or spices for seasoning or homemade dressings based on various fruits and vegetables. Carbonated or fizzy drinks inside Sparkling water, carbonated soft drinks, and other bubbly drinks can incorporate a lot of gas into the body, which favors flatulence and can cause abdominal inflammation. Instead, we always recommend water or drinks without sugar or gas and, if possible, without alcohol, which is another irritant of the digestive system. Here are seven foods that can help you avoid, bloating if you eat them regularly, and five that you should avoid, protecting diet quality and your health.