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5 foods to fight bloating (and heal your gut)

By Camilla Wagstaff |


5 foods to fight bloating (and heal your gut)

Whether you overindulged over the holidays or just went a bit hard on the Brussels sprouts last night, we’re all prone to a little bloating from time to time.

We know that processed foods can be tough for the body to digest, causing all sorts of uncomfortableness and swelling in the gut.

But there are some foods that can help fight the bloat and leave you feeling lighter, healthier and a whole lot happier.

Note: If you’re constantly bloated or experiencing other symptoms like nausea, constipation or diarrhoea, talk to a medical practitioner to rule out any underlying cause.

1. Cucumber.

There’s a reason you pop a couple of cucumber slices on puffy eyes. The antioxidants in this refreshing green help lower inflammatory responses in the body.

Cucumbers are also about 95 per cent water with a fibre-packed outer skin – exactly the two ingredients you need to keep everything moving along down below. Thanks, nature!

2. Kiwifruit.

Potassium-rich foods like kiwi and citrus fruits (as well as leafy greens and orange veg) help to regulate your sodium levels and reduce salt-induced water retention (bye bye, bloated everything).

Kiwifruit is also packed with antioxidants and pretty low in fructose, making it the perfect addition to your morning smoothie.

Kiwi Blueberry Mousse Smoothie

kiwi bluberry moose

3. Fennel seeds.

A cup of fennel tea at the end of a meal is more than just a great palette cleanser.

Fennel seeds are packed with an antispasmodic compound which can help relax a crampy gut, allowing gases to pass through more easily and relieve that uncomfortable full feeling.

4. Yoghurt.

Bloating can be a sign something’s up with your microbiome, the trillions of bacteria that call your gut home. If things get out of whack, it can wreak all sorts of havoc on your digestion, immunity and general feeling of wellbeing.

To help get things back in balance and heal the gut from within, boost your good bacteria numbers with probiotic foods like yoghurt, tempeh, kombucha and fermented veg like kimchi or sauerkraut.

5. Asparagus.

Asparagus is a natural diuretic, helping to flush your system of excess water and toxins. (Yup, it can also make your pee smell a bit off.)

It’s is also full of prebiotics (basically food for all the good bacteria you just chowed down on in the yoghurt) as well as plenty of fibre.

Plus, it tastes delicious sauteed with garlic, lemon and chilli, or loaded into a nutritious pie. What a superhero!

Loaded Vegetable Spring Pie

I Quit Sugar: Loaded Spring Vegetable Pie

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