Foods to Help You Ease Bloating

This post was written with Consensus AI Academic Search Engine – please read our Disclaimer at the end of this article. Bloating can be managed by incorporating certain foods into your diet. Curcuma longa and Boswellia serrata extracts, Persian herbal formulations, okara, and low FODMAP foods have all shown promise in reducing bloating. Additionally, choosing the right type of carbohydrates and managing fiber and sodium intake can help alleviate this uncomfortable symptom. Always consult with a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.

Bloating is a common and uncomfortable symptom that many people experience. It can be caused by various factors, including diet, digestive disorders, and lifestyle habits. Fortunately, certain foods have been shown to help alleviate bloating. This article explores some of these foods and the scientific evidence supporting their benefits.

Curcuma longa and Boswellia serrata Extracts

Curcuma longa (turmeric) and Boswellia serrata (Indian frankincense) are known for their anti-inflammatory and antimicrobial properties. A study investigated the effects of a formulation combining these extracts (Curcumin Boswellia Phytosome, CBP) with a Low FODMAP diet (LFD) on individuals with irritable bowel syndrome (IBS) and small bowel dysbiosis. The results showed that the intervention group, which received CBP and LFD, experienced a significant reduction in bloating and abdominal pain compared to the control group, which only followed the LFD1.

High-Fiber Diets

High-fiber diets are often recommended for digestive health, but they can sometimes cause bloating. The OmniHeart trial examined the effects of different high-fiber diets on bloating. The study found that a protein-rich high-fiber diet increased the risk of bloating more than a carbohydrate-rich diet. However, substituting protein with carbohydrates may help reduce bloating in individuals sensitive to high-fiber diets2.

Persian Herbal Formulation (KAASER)

A Persian herbal formulation called KAASER, which includes Trachyspermum ammi (ajwain), Zingiber officinale (ginger), and Piper nigrum (black pepper), has been shown to be effective in treating functional bloating. In a double-blind randomized controlled trial, participants who took KAASER reported significant improvements in bloating, eructation, defecation, and borborygmus compared to those who took a placebo or dimethicone3.

Okara (Soymilk Byproduct)

Okara, a byproduct of soymilk manufacturing, is rich in protein and dietary fiber. A study involving young Japanese women with self-reported constipation found that consuming okara soup for breakfast significantly improved defecation habits and reduced abdominal bloating. This suggests that okara can be an effective food for easing bloating and improving bowel movements4.

DASH Diet and Sodium Intake

The Dietary Approaches to Stop Hypertension (DASH) diet, which is high in fiber, has been linked to increased bloating. A study from the DASH-Sodium trial found that both high-fiber and high-sodium intake increased the risk of bloating. However, reducing dietary sodium intake may help mitigate the bloating effects of a high-fiber diet5.

Rice and Mung Bean Noodles

For individuals with non-constipation IBS, the type of carbohydrate consumed can affect bloating. A study compared the effects of rice, wheat, and mung bean noodles on intestinal gas production and bloating. The results showed that wheat noodles produced more intestinal gas and higher bloating scores compared to rice and mung bean noodles, especially after lunch. This indicates that rice and mung bean noodles may be better options for reducing bloating6.

Whole-Grain Rye and Wheat

Whole grains are beneficial for gut health, but they can also cause bloating. A study comparing whole-grain rye and wheat to refined wheat found that while whole grains increased flatulence, they reduced bloating. This suggests that whole grains can be included in the diet to maintain gut health without significantly increasing bloating8.

Low FODMAP Diet

Fermentable carbohydrates (FODMAPs) can exacerbate functional gastrointestinal symptoms, including bloating, in individuals with inflammatory bowel disease (IBD). A study found that fructans, a type of FODMAP, significantly increased bloating and other gastrointestinal symptoms compared to a glucose placebo. This supports the use of a low FODMAP diet to reduce bloating in individuals with IBD9.

Disclaimer

The content presented in this blog is generated by Consensus, an AI-powered academic search engine, and is based on publicly available scientific literature. While every effort is made to provide accurate, up-to-date, and well-researched information, the content is intended for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before making any decisions regarding medical conditions, treatments, or medications. The AI system’s analysis may not cover all perspectives, emerging research, or individual cases, and it is not a substitute for professional expertise. Neither the blog publisher nor the developers of the AI-powered search engine are responsible for any actions taken based on the information provided in this content. Use of this information is at your own risk. Citations to the original scientific studies are included for reference, but these studies should be reviewed in full and interpreted with the guidance of a healthcare or research professional.

If you are experiencing a medical emergency, please seek immediate attention from a healthcare provider.