Viral: Doctor Reveals Foods That Cause Belly Bloating

Dr. Karen Raj, a physician sharing his knowledge on social media, revealed the four foods you should include in your daily diet if you experience symptoms of bloating and constipation. He also mentions that these foods can prevent the worsening of irritable bowel syndrome and generally improve gut health.

According to the doctor, kiwifruit is the first food that can help you in this task. He states that the fruit "has been proven in studies to be as effective as psyllium husk and prunes in improving symptoms of bloating and constipation." He added that "kiwifruit is particularly rich in soluble fibers that promote softer stools and increase 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 help us in the process. This is because it contains both soluble fibers and polyphenols. The expert says that coffee acts as a prebiotic to feed the good bacteria in the gut. Additionally, coffee may enhance 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 indicate that consuming 20 to 30 grams of mixed nuts daily can reduce the risk of colon cancer.

The last on the list is the obvious one—yogurt. The doctor advises followers to look for yogurt that contains active live cultures like Lactobacillus and Bifidobacterium, which can aid the good bacteria. "Studies have shown that yogurt alleviates symptoms of irritable bowel syndrome and can also improve lactose digestion in those sensitive to it," he concluded.

Note that belly bloating can be caused by various factors such as eating too quickly, excessive consumption of carbonated drinks, an imbalance of gut bacteria, or food sensitivities. If the doctor's list isn't enough for you, we've added more foods that may help::

Cucumber

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

Banana

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

Oats

If bloating is caused by constipation, oats are rich in soluble dietary fibers and can encourage regular bowel movements and relieve discomfort.

Mint Leaves

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

Cinnamon

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

Foods to Avoid

To prevent bloating, it is recommended to reduce the intake of certain foods,:

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