Nutritionist shares what causes bloating and 8 foods to help relieve it

Bloating sucks. We as women seem particularly prone to it and we can wake flat-tummied and loving life and end the day not fitting in our pants, uncomfortable, gassy and sometimes in pain.

P.S our 4 Week ANTI BLOAT health challenge starts this Monday!

But what causes this feeling of fullness or swelling in the abdomen? Our Nutritionist, Mel, shares her expert tips on bloating, what causes it and what foods you can eat to help relieve bloating.

Join the Zing Wellbeing Antibloat meal challenge loaded with LOTS of ingredients to help beat the bloat. 

What causes bloating?

Gas Accumulation: This is often due to swallowing air while eating or drinking, or as a result of the digestive process where bacteria break down food in the gut.

Digestive Issues: Conditions like irritable bowel syndrome (IBS), constipation, or food intolerances (e.g. lactose intolerance) can lead to bloating.

Fluid Retention: This can occur due to hormonal changes throughout our menstrual cycle, or due to medical conditions affecting the heart, liver, or kidneys.

Overeating: Eating large meals can stretch the stomach and cause bloating.

‘WHEN I EAT THAT’ Foods: Some foods, like beans, cabbage, and carbonated drinks, can cause gas and bloating and most people will know their triggers if it has happened before, but sometimes it can be hard to tell if it is a constant feeling.

Medical Conditions: In some cases, bloating can be a sign of more serious conditions like gastrointestinal disorders or infections and you should always get it checked out before assuming it is just what you ate.

What can we do to relieve bloating?

Just like eating certain foods may trigger bloating in people, eating others can help to reduce and prevent bloating.

In the Zing Wellbeing 4 week anti-bloat meal plan we have included loads of digestive herbs to help stop stagnation in the stomach (where foods just sits), and encourage awesome digestion.

This means not only a break from bloating but you will digest food better and therefore absorb more nutrients from all the deliciousness you are putting in.

You will see throughout the meal plan that some of the same ingredients are repeated and it is for very good reason.

You can also see some of the NEW 80 recipes on our anti bloat meal plan here 

8 Key Anti bloating ingredients include:

 

Ginger

Spicy, warming pungent ginger helps get those gut juices flowing and aids in digestion. It stops food sitting and stagnating, feeding bad bugs that produce gas and helps to empty the stomach which will stop bloating in its tracks.

 

Fennel

Fennel has been used throughout history as a post meal digestive. Fennel is a root vegetable and its seeds have compounds that relax spasms in the GIT. With fewer spasms, gas can move through more easily so that it does not build up and cause bloating.

 

Papaya

Papaya is awesome for bloating symptoms as it contains the enzyme papain. Papain is a proteolytic enzyme, meaning it helps break down proteins into smaller, more easily digestible components. This can reduce bloating and discomfort caused by the slow digestion of protein-rich foods.

Papaya is also rich in dietary fiber, which promotes healthy digestion and regular bowel movements, helping to prevent constipation—a common cause of bloating. It has anti-inflammatory effects that may help soothe the digestive tract and being around 88% water it supports digestive processes.

Turmeric

Studies show that turmeric can tame IBS symptoms, easing discomfort, regulating the digestive system and reducing bloating. Turmeric is anti-inflammatory to the gut, brain and whole body.

 

Asparagus

A great source of inulin which is an insoluble fibre that feeds the good bacteria in your gut and helps keep your bowels regular. If the bugs in your gut are happy and getting the food they need to thrive you will have less bloating and better overall digestion.

 

Fermented foods like kefir and kombucha and yoghurt

These foods contain probiotics which can help to repair leaky gut, rebalance dysbiosis (the good and bad balance of bacteria in our gut) and assist with digestion overall.

Pineapple

Helpful for bloating due to its content of bromelain, an enzyme that aids in digestion by breaking down proteins.

Bromelain has anti-inflammatory and digestive properties, which can help reduce bloating, especially if it is caused by poor digestion of protein-rich foods.

Additionally, the high water and fiber content in pineapple can promote healthy digestion and prevent constipation, which is another common cause of bloating. It is also contains vitamins C, A, B6, manganese, magnesium and antioxidants.

 

Lots of herbs and spices

Used for centuries to assist with absorption of nutrients and digestion a mix of herbs and spices like cumin, paprika and chilli are used through this meal planner to help you get the most our of your food and prevent bloating.

Watch our podcast episode on bloating out now!

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