There are several issues that can lead to bloating, from constipation to acid reflux to plain old overeating. No matter why you’re feeling bloated, though, there’s no denying that it’s uncomfortable to deal with—and when it happens, all you want is fast relief. Luckily, although there’s no sure-fire way to make the issue go away immediately, there are several things you can do to find relief as quickly as possible. In fact, there are a few foods you may not have considered that experts say can be extremely helpful when it comes to de-bloating.
To discover some of the best, lesser-known remedies for bloating and other digestive issues, we spoke to nutritionist Mary Sabat MS, RDN, LD. She told us that pineapple, mint, and papaya are all great options. Learn more about each of these bloat-fighting ingredients below!
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1. Pineapple
Why all know pineapple is delicious—but did you know it could help relieve bloating too? Sabat says that's because this tropical fruit contains an anti-inflammatory enzyme called bromelain. "Bromalin helps break down proteins, which can reduce bloating," she explains, noting that this enzyme "also helps reduce inflammation and soothe the digestive tract." Inflammation can be one major cause digestive issues, so keeping it at bay is one great way to reduce chronic bloating and keep your overall gut health in check.
2. Mint
Mint can do more than just freshen your breath! You may know that mint contains menthol, the compound that gives this herb its signature cooling flavor and scent. As it turns out, Sabat says that menthol can also do wonders for digestion. This is because it helps relax your stomach muscles, which can help relieve digestive issues like bloating. One great way to reap these benefits is to drink peppermint tea. Yum!
3. Papaya
If you ask us, papaya is one of the lesser-appreciated fruits out there—but it offers tons of health benefits, including the fact that it can aid digestion. "Papaya contains papain, an enzyme that helps break down proteins and carbohydrates, reducing gas and bloating," Sabat explains. And just like pineapple, this fruit can also help relieve inflammation and calm your digestive tract, both of which can promote a healthier gut and, in turn, offer relief from bloating.
The bottom line
Of course, at the end of the day, the best way to beat bloating is to figure out your body's specific triggers so that you can avoid them, and speak to a doctor if the problem becomes chronic. However, if you're just experiencing a bit of bloat here and there, adding these fruits to your diet can be a great way to find relief as quickly as possible.
