This story has been updated since it was originally posted on 08/12/2021
Without question, vegetables are one of the healthiest varieties of food to be included in every diet for a boost of vitamins, minerals, and complex carbohydrates. Great for promoting weight loss as they are low in calories but fill you up quickly, veggies are undeniably an asset to any eating plan whether or not you’re working to lose weight.
But not only can vegetables encourage weight loss and help to create a healthy calorie deficit, they can also be useful in diminishing bloating and inflammation, allowing for a flatter stomach so you can feel more comfortable in your body. If you know the struggle of a tight, distended stomach then you’ve likely been on the hunt for a solution, and according to health experts it may be as simple as eating a little more of one vegetable each day to experience noticeable relief from severe bloat.
Bloating can be caused by a number of outside factors, from intolerance to certain foods, to hormones, and even constipation. Ultimately it is an influx of air or gas in the digestive tract, leading to that uncomfortable feeling we’re all likely too familiar with. While some people are naturally more prone to bloating than others, it is one of the most common digestive issues across the board due to the excess number of causes it can stem from. To learn more about how to remedy inflammation, we spoke to registered dietitian Trista Best, who told us that asparagus is going to be your best bet for easing your distended stomach and allowing you to feel better in your body.
Asparagus
Asparagus is high in both water and fiber, making it fantastic for digestion which is essential for kicking bloat to the curb. “The foods best for bloating are those with at least one or more of these characteristics; high water content, high in fiber, contain potassium, and / or provide probiotics,” explains Best.
“Water and fiber help to reduce or prevent constipation and bloating. Potassium helps to prevent water retention which can be a cause of bloating. And probiotics ensure the gut is balanced and working efficiently,” she notes.
Certain foods such as asparagus can help to alleviate bloating by providing the body with any essential nutrients it may be missing that is causing inflammation. Seeing as asparagus is rich in water, this vegetable can help to reduce constipation, and the fiber it contains is useful in feeding positive gut bacteria, limiting gas production and improving digestion, per Best.
“Asparagus is also nutrient dense meaning it is low in calories but high in beneficial nutrients. This characteristic is not only good for weight loss but overall health. It is high in potassium which is helpful in reducing blood pressure,” she says. “The antioxidant content of asparagus should not be ignored for its ability to help fight off and prevent free radical damage.”
As for how you should be preparing your asparagus to reap maximum health benefits, sauteing will be your best bet for preserving both the flavor and nutrients for a delicious side to any meal. However, if asparagus is not up your alley, Best also notes that cucumbers and celery are two other vegetables which may be useful for cutting through bloating and inflammation when consumed regularly.
By eating more fibrous, hydrating vegetables such as asparagus, your body will respond in turn through holding onto less bloat so that you can enjoy smooth digestion without the discomfort that can come from air or gas buildup. Asparagus may not be a cure all to the most severe cases of bloating, but it can certainly function as a good place to start.
