10 Fall Foods To Decrease Bloating

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Stretchy pants and oversized tops — the fashion staples for any food-centered gathering. 

Nothing can turn that upbeat, light-hearted laugh into a grimace faster than the pressure of a tight waistband. And as that waistband grips tighter and the button proves to be an unforgiving force, with a flick of the fingers, your button becomes undone — allowing a sigh of relief and some room to breath. 

It is embarrassing. Frustrating. Uncomfortable.

Not to mention gassy. 

Or maybe this is just a normal day for you. Maybe finding the perfect pair of jeans that makes you feel confident enough to strut your stuff feels like a dream of the past. 

Regardless if the bloating happens occasionally or regularly, your self-consciousness tends to raise and all you can focus on is your belly in all it’s uncomfortable, expanding glory.

Not All Bloating Is Equal

Belly bloat is normal after we eat. As the stomach works to process the influx of food, a slight bloating and fullness is expected. It can mean that you just enjoyed a delicious, nourishing meal. It is the degree of bloating, the side effects, and the root cause that are actually the issues. 

There are a plethora of reasons that bloating occurs — eating a good meal, medical problems, eating high amounts of salt or carbs, eating too quickly, menstruation, stress, fizzy drinks, lack of exercise, just to name a few.   

The foods that you eat are going to play a direct role in how your body responds. This is definite. But there is another area that is of particular concern, regardless of what you are eating and all of your other bio-individual factors.

Eating too quickly.

Your digestion starts in your brain. When you eat too quickly, your brain can not signal fast enough for the rest of your digestion processes to get the message to begin, therefore not allowing your digestion to run smoothly and efficiently. 

Here are 10 foods to help you decrease the bloat this fall. As you incorporate them, eat them slowly and chew thoroughly for the best results!

1. Fennel

Fennel, especially its seeds, relaxes muscles in your gastrointestinal (GI) tract to help relieve that gassy feeling. When you drink it as a tea, it can help as a diuretic, flushing out fluid. 

2. Ginger

Ginger is anti-inflammatory and can help ease an unsettled digestive system, potentially helping reduce bloating by reducing gas and constipation. When you’re feeling bloated, try sipping on ginger tea or adding dried or fresh grated ginger to your food.

3. Avocado

Avocado is known to be high in Omega-3’s and a powerful healthy fat, but it is also high in fiber — a prebiotic that can help feed the healthy bacteria in your gut. This helps to decrease gas and constipation, often a precursor to bloating. 

4. Lemons

Lemon water is my favorite first thing in the morning! Lemon juice if very similar to your stomach’s acid levels. Lemon helps to stimulate your liver to release bile, which can help you better digest food and keep things moving.

5. Turmeric

Turmeric is a warm, healing, anti-inflammatory spice that may help with bloating. Since chronic inflammation can lead to fluid retention, lowering inflammation systemically in the body can also lower stomach bloating. 

6. Pumpkin

Pumpkin is rich in fiber and moisture. It is also lower in starch and sugar, making it excellent for decreasing bloating. Because of its fiber content, it’s great for easing gas, bloating, and constipation.

7. Celery

Celery is high in fiber and can help to keep you regular, but it goes beyond that. It naturally fights fluid retention and can help diminish intestinal gas.

8. Rosemary

Did you know that rosemary is already used to treat indigestion in Europe? Rosemary is a member of the tummy-friendly mint family and can help the digestion process.

9. Yogurt

Yogurt is filled with probiotic goodness—good bacteria that populates your GI tract to support a healthy digestive process and calm inflammation. In gut health, probiotics are super important, especially when you are looking to combat bloating and gas. If you are lactose intolerant, you can try kefir.

10. Butternut Squash

Butternut squash contains plenty of potassium to support fluid balance. 

There are plenty of foods that can help support less bloating. Try using some of these supportive foods the next time you are whipping up a communal meal or cooking a quick Tuesday night dinner!

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