Choosing the right food, especially easy-to-digest foods, can help reduce feelings of bloating in some people.
Kiwi
Kiwi is one of the fruits that is noticed when building a diet that is friendly to the gut.
Kiwi provides fiber, including soluble fiber. For people with bloating associated with constipation, improving peristaltism and diarrhea can help reduce feelings of bloating.
However, it is not possible to eat as much fiber as possible. Increasing fiber too quickly can increase gas production. Therefore, it should be increased gradually and monitor the body's reaction.
Oats
Oats are a source of soluble fiber, which may be suitable for people who are often constipated - a cause of bloating and discomfort.
The important point is to gradually increase fiber intake.
If you suddenly switch from a low-fiber diet to eating a lot of oats, vegetables or nuts, the gut bacteria system can ferment the amount of carbohydrates that have not been fully digested and create more gas, making the abdominal distension temporarily worse.
Cucumbers, carrots
For people sensitive to FODMAP - a group of carbohydrates that are difficult to absorb and easily ferment in the intestines - choosing vegetables with low FODMAP content such as cucumbers and carrots can help reduce symptoms.
Lactose-free milk for people with lactose intolerance
If bloating, abdominal pain, or diarrhea often appear after drinking milk, the cause may be related to lactose intolerance. Then, choosing lactose-free milk may be more suitable.
Ginger
Ginger is often used in the diet to support digestion.
A small amount of ginger can be used in dishes or drinks if the body tolerates it well.
People with reflux or indigestion need to monitor their individual reactions for use.
To reduce bloating, it is not only necessary to find "foods to eat" but also to identify foods that increase symptoms.
Some people are more prone to bloating when eating beans, cruciferous vegetables, some fruits such as apples, pears, peaches; dairy products; and products containing sweeteners...
The information in the article is for reference only, not for medical diagnosis or treatment. You should talk directly to your doctor for accurate and appropriate advice to your health condition.
