Inflammation and bloating, often disruptive companions in our quest for well-being, can be influenced by dietary choices we make every day. Inflammation can become chronic and contribute to various health issues, while bloating is characterized by a feeling of fullness and abdominal discomfort, commonly associated with digestive disturbances. Surprisingly, there are foods that actively work to alleviate inflammation and bloating.
We spoke with Dr. Harsh Sheth; Trista Best, MPH, RD; and Lisa Richards, nutritionist and creator of The Candida Diet; to learn about four foods that can help minimize inflammation and bloating. They revealed that bananas, ginger, Omega-3 rich fish, and turmeric are the foods to incorporate more of.
Bananas
Rich in potassium, bananas can help regulate fluid balance in the body, potentially reducing bloating caused by water retention. Moreover, they contain fiber, which aids in smooth digestion and helps prevent constipation, a common factor contributing to bloating.
Richards says that they're "rich in specific nutrients that help eliminate water retention, inflammation, and ultimately bloat." She also adds that "bananas are rich in potassium which helps to regulate sodium and prevent water retention."
Best agrees and says that this fruit is packed with plant compounds and phytonutrients that "work to reduce inflammation in the body which [even] removes stress from the uterus and surrounding muscles."
Ginger
Ginger, renowned not only for its distinctive flavor but also for its potent anti-inflammatory and digestive properties, emerges as a versatile ally in the battle against inflammation and bloating.
"Ginger contains gingerol, a substance with powerful anti-inflammatory and antioxidant effects. It supports digestion, helping to alleviate gastrointestinal irritation and reduce bloating," says Sheth.
Omega-3 Rich Fish
Omega-3 rich fish, such as salmon and mackerel, are nutritional powerhouses that offer a dual benefit in alleviating inflammation and bloating. Packed with essential fatty acids, particularly EPA and DHA, these fish possess powerful anti-inflammatory properties that can help modulate the body's inflammatory response.
Sheth says "these fish are high in omega-3 fatty acids, which are known for their anti-inflammatory benefits. Omega-3s not only reduce systemic inflammation but also promote a healthy gut microbiome, which can diminish bloating."
Incorporating omega-3 rich fish into the diet not only provides a flavorful and satisfying source of protein but also stands as a valuable dietary strategy for those seeking to manage inflammation and reduce bloating.
Turmeric
Turmeric, a vibrant yellow spice, has garnered attention for its potent anti-inflammatory properties, making it a natural contender in the fight against inflammation and bloating.
Sheth further adds that, "The curcumin in turmeric is renowned for its anti-inflammatory qualities. Turmeric stimulates the gallbladder to produce bile, aiding in the digestion process, which can reduce symptoms of bloating."
Whether incorporated into culinary dishes or consumed as a supplement, turmeric stands as a flavorful and holistic approach to promoting digestive health and addressing inflammation-induced bloating.
