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Healthy Eating -  Food to Beat the Bloat

Foods to Beat the Bloat 


It’s one of the most common issues associated with gut health, but bloating doesn’t have to be an everyday occurrence. These foods are known to help with the problem, and when used in conjunction with other tummy-healing remedies, may just ease bloating for good.



This magical plant offers serious relief when it comes to excess gas and bloating and has been used for centuries in India as a digestive aid. Modern studies have shown that the oil in the seeds help stimulate stomach bile for better digestion, while the addition of anti-inflammatory compounds help relax intestinal muscles release trapped gas that causes bloating. Eat a handful of seeds either before or after a heavy meal, or enjoy the bulb in salads or on its own.



It’s the purple leaf that adds a pop of colour to any salad, but thanks to its bitter flavour radicchio also helps get your digestive enzymes flowing. The benefit? Anything you eat with (or straight after) it will be broken down more efficiently, in turn reducing gas and bloating. Enjoy the leafy vegetable before your main meal and serve with a drizzle of olive oil and apple cider vinegar for even better nutrient absorption. That said, if you suffer from IBS it might not work for you as it’s a high FODMAP food.



Roast the heart of your artichoke and enjoy with apple cider vinegar and olive oil for a healthy, tasty meal that helps ease gas and bloating. It works by helping to prevent any fermentation in the gut, a common cause of bloating. It’s also a great option for heartburn sufferers, so look out for it at your local fruit and vegetable store.


Slippery Elm Powder

Increasing your daily fibre intake is one of the best-known ways to treat and prevent bloating, and few natural alternatives work as effectively as slippery elm. The water-soluble fibre helps loosen stool and keep it regular, preventing gas and fermentation build-up in the gut. Take two tablespoons a day with liquid (add it to water or a smoothie) for best results.



Fermented foods such as miso are filled with gut-healing, good bacteria that are believed to rebalance intestinal flora and restore gut health. While other cultured foods like kimchi, sauerkraut, kefir and kombucha have similar effects, miso is easily accessible and tastes delicious. Add the paste to warm water or mix it into a salad dressing with olive oil and apple cider vinegar to ease bloating and calm your tummy. 



Words by Yasemin Trollope, image under license of