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It’s a sensation you may be all too familiar with—after eating a hearty and fibrous meal, that inevitable gassy feeling comes along. Although bloating and gas are a relatively normal part of the human experience, it’s often an uncomfortable and restraining sensation that you’d rather avoid altogether (or, at the very least, drastically reduce). That’s why we tapped nutrition experts to give us more information on why gas occurs, who it affects the most, and what foods help reduce gas so that you experience as little discomfort as possible.
- Dr. Joseph Mercola is an osteopathic physician and the founder of Mercola.com.
- Lisa Moskovitz, RD is a registered dietician, CEO of Virtual Nutritionists, and the author of The Core 3 Healthy Eating Plan.
Why Are We So Gassy?
It’s not just the foods we eat that cause gas in the body—it’s also our energy levels, according to osteopathic physician Dr. Joseph Mercola. “When your cells are unable to make enough energy, it throws off the delicate balance in your gut,” he explains. “This allows oxygen to creep in where it shouldn’t, killing off good bacteria and allowing harmful ones to thrive.” Once the harmful bacteria settles in our body, it prevents us from effectively breaking down fiber, resulting in gas and bloating.
So how do you prevent an excess of gas? It all starts with increasing your cellular energy production. For those most vulnerable to gas and bloating, that means eating foods with enough nutritional value to fuel your metabolism.
Who’s Most Affected by Gas?
Everyone experiences gas, but not in the same way. Those with digestive and gastrointestinal conditions often experience the brunt of gas pains, typically resulting in frequent trips to the bathroom. Excessive gas can also be caused by an imbalance of beneficial and harmful bacteria, according to registered dietitian Lisa Moskovitz. “That’s because their immune systems might be involved, going into overdrive at the first sign of an ostensible offender.”
It all starts with curbing our intake of gas-producing foods, especially for vulnerable individuals. “Some gas-producing foods may need to be limited or avoided,” Mercola says. “But a complete diet is crucial.” Below, we’ve outlined a list of holistic foods (and one superstar beverage) to incorporate into your diet to help reduce gas.
5 Foods That Help Reduce Gas
Papaya
Papaya is not only delicious, but it’s also an effective digestive aid. “Papaya contains papain, a potent digestive enzyme that helps break down proteins in the digestive tract,” says Mercola, noting that “it can reduce undigested food for gas-producing bacteria to ferment.” There’s virtually nothing this super fruit can’t do, and with a little bit of routine snacking, it can help you relieve a significant amount of gas.
Ginger
Ginger isn’t just reserved for adding flavor to your favorite dishes—it can also help you digest them. “Ginger’s active compounds, particularly gingerols and shogaols, possess potent anti-inflammatory and carminative properties,” explains Mercola. After a hefty meal, the easiest way to use ginger to aid in digestion is by steeping it in hot water, almost like a quasi-tea.
Cucumbers
Cucumbers are more than just delicious, hydrating, and versatile. They’re also perfect for meal digestion and gas reduction, according to Moskovitz. “Hydrating and getting more water in your body is the best way to keep your digestion regulated and prevent trapped foods from fermenting in your gut—it’s nature’s lubricant.” Cucumbers are also an excellent companion dish to pretty much any meal.
Yogurt
Moskovitz and Mercola both agree that yogurt made from raw and unpasteurized milk is another great food for reducing gas, as long as it contains active cultures (also known as healthy bacteria). “This bacteria only helps with digestive distress in the long-run, which could mean less gas and bloating,” says Moskovitz. Yogurt is also versatile enough to be eaten in a variety of ways—mixed with oats, marinated with meat, or eaten on its own.
Herbal Teas
Last but not least, the star of digestive aids: herbal tea. “Not only are they hydrating, but teas also provide plenty of anti-inflammatory and antiviral properties, which support a healthy digestive system,” says Moskovitz. Peppermint, hibiscus, lemongrass, chamomile, and green tea are all excellent examples of herbal teas that can help with gas, digestion, and bloating. Go ahead and start boiling the water!
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