Viral: Expert Doctor Reveals Foods That Cause Stomach Bloating

Dr. Karan Raj, a doctor who shares his knowledge on social media, revealed the four foods that should be included in your daily diet if you're experiencing symptoms of bloating and constipation. He also adds that these foods can prevent Irritable Bowel Syndrome from worsening and improve overall gut health.

According to the doctor, kiwi is the first food that can aid you in this task. He states that the fruit "has been proven in studies and was as effective as psyllium husk and dried plums to improve symptoms of bloating and constipation." He added that "kiwi is especially rich in soluble fiber which promotes softer stools and increases stool frequency without the side effects associated with some laxatives."

The second on the list is a bit surprising. It turns out that the coffee we love to drink can assist us in the process. This is because it contains both soluble fiber and polyphenols. The expert says that coffee acts as a prebiotic to nourish the good bacteria in the gut. Moreover, coffee may improve gut motility, thereby reducing instances of constipation.

The third food is a mix of nuts, like walnuts and almonds, which provide the body with a variety of prebiotic fibers. He adds that studies suggest that eating 20 to 30 grams of mixed nuts a day may reduce the risk of colon cancer.

The last on the list is the obvious one – yogurt. The doctor advises followers to look for yogurt containing live active cultures like lactobacillus and bifidobacteria, which can aid good bacteria. "Studies have shown that yogurt eases symptoms of Irritable Bowel Syndrome and can even improve lactose digestion for those who are sensitive," he said in conclusion.

Pay attention, stomach bloating can be caused by a variety of factors, such as eating too fast, excessive drinking of carbonated drinks, an imbalance of gut bacteria, or food sensitivities. If the doctor's list wasn't enough for you, we've added another list of foods that may help::

Cucumber

Cucumbers are rich in water and an anti-inflammatory substance called quercetin. They help reduce bloating caused by fluid retention, making them a recommended light snack or salad addition.

Banana

Bananas contain potassium, which helps balance sodium levels in the body and reduce fluid retention. They are particularly beneficial if the bloating is related to high salt intake.

Oatmeal

If the bloating is caused by constipation, oatmeal is rich in soluble dietary fibers and can encourage regular bowel movements and ease discomfort.

Mint

Mint helps soothe the muscles of the digestive system and reduce gas. You can drink hot mint tea or add fresh mint leaves to water.

Cinnamon

Cinnamon helps relieve gas and calm the digestive system. It can be added to infusions, oatmeal, or hot drinks.

Foods to Avoid

To prevent bloating, it is recommended to reduce the consumption of certain foods, such as::

• Legumes like beans and lentils (unless they are cooked properly).
• Cruciferous vegetables like cabbage and broccoli (can cause gas).
• Carbonated drinks and artificial sweeteners.