Did you know that over 20 million Canadians suffer from digestive disorders, like gas, bloating, and more, every year? That's a lot of people who are seeking gas relief.
Are you one of them? If you are, then you should keep reading for a list of 7 foods that prevent gas and help you achieve better digestive health. Don't suffer from the pain of gas anymore! Find relief through your meals and live your best life.
1. Animal Protein
If you eat animal proteins like beef, chicken, eggs, fish, and turkey, without much glaze, gravy, or other add-ons, they can actually be quite gas-free. Foods that produce gas do so because they have soluble fibre or carbohydrates that don't fully digest in the small intestine. They make their way down to the large intestine (undigested) and are worked upon by our faithful gut microbiome.
That's why animal proteins are great because they don't have soluble fibre or much carbohydrates. They are usually high in proteins that are digested easily by our bodies, which are well adapted to a high-protein diet. If you wish to reduce the amount of bloat or gas that you are experiencing, start adding more lean proteins into your diet.
2. Selected Vegetables
Not all vegetables would fall on this list, as some vegetables are high in soluble fibre AND carbohydrates, being great contenders for producing gas and bloating. But many vegetables are low in carbohydrates and are suitable for anyone looking for gas prevention. The following are some vegetables to add to your anti-gas diet:
- Bok choy
As you can see all these vegetables also have a high water content, which is great for anyone suffering from gas and bloating. One of the natural remedies recommended when you wish for gas relief is to drink copious amounts of water which will move the offensive fibre or carbohydrates down into the colon for elimination from the body.
Also, remember to drink lots of water before your meal, which will help your body in processing your meal faster and easier.
3. Selected Fruits
The reason why fruits are highly recommended when wanting gas relief is that they are known for producing less gas. But be careful when consuming high amounts of fruits, because they are high in sugars and your body might not be adept at digesting such a high amount of sugar.
Try including the following fruits in your daily diet to find relief from gas and bloating:
- Berries (strawberries, raspberries, blueberries)
If you are not used to eating fruits, start adding them into your diet slowly and see how your body reacts to them. Everyone's body and gut biome is unique and will react differently to the fruits mentioned above. Check with your body and if something doesn't feel right to you, then avoid that fruit and try something else.
4. Fermented Foods
There's a reason why every culture in the world has some kind of fermented food handed down to them from their ancestors. India has yogurt (semisolid fermented milk), the Greeks have kefir (fermented cow's milk), Indonesia has tempeh (fermented soya), and the Japanese have miso (fermented soybean paste).
If you haven't incorporated fermented foods into your diet, you should really start. It's a great way to feed and build a healthy gut microbiome and that has been proven scientifically to contribute to great overall health. And the healthier your gut microbiome, the better your digestive health is.
5. Certain Grains
If you are interested in what grains would contribute to gas relief, gluten-free options are usually a great bet. Also, oats, rice, and quinoa are all great options for reducing gas and bloating. They might not be your first option when it comes to grain selection, but they are healthy options to add to your regular diet.
You could also consider grains such as buckwheat which aren't that well-known but have a host of health benefits that include reducing gas and bloating, improving heart health, reducing bad cholesterol, and helping in managing diabetes. You can usually find it in the natural food stores, or the natural foods section of your local grocery store.
Another food to add to your diet is certain kinds of nuts. Not all nuts are great at alleviating gas and bloating, but macadamia, pecans, and walnuts are particularly noteworthy in this regard. Not only are these nuts delicious and a great easy snack to have at hand, but they also provide you with healthy fats, lean protein, and are a good pick-me-up in the afternoon slump.
Instead of reaching for chips or crackers, both of which will aggravate your gas and bloating, and are terrible for your teeth and your blood sugar, consider packing nuts and taking them everywhere with you. No need to blame low blood sugar for your 'hangry' mood or terrible decisions ever again.
Finally, we come to cheese. If you are looking for some more healthy gas-free snack options, cheeses like mozzarella, swiss, and cheddar are great to nibble on. You could make your own granola or snack mix, where you mix nuts, cheese, and granola oats, to have a healthy snack on hand no matter where you go.
Instead of buying unhealthy fast food which will definitely make your gas and bloating worse, having these healthy snacks with you will keep you gas-free and pain-free. Don't let bad decisions ruin your gut biome or your gas-free status.
Use These Foods That Prevent Gas and Achieve Gas Relief
If you aren't already eating these foods that prevent gas, then you need to get to your nearest grocery store and stock up asap. Not only is it not fun having a bloated, gassy stomach, but it can be quite painful and embarrassing. Avoid all that by munching on delicious foods that help you stay gas-free.
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