An surgeon has shared four foods and drinks that could help reduce bloating and ease constipation without the need for medication. Bloating is a common issue, often caused by various factors.
The most frequent cause of bloating is having excessive gas in your gut. This can be triggered by certain foods and drinks or by swallowing air while eating.
However, it could also be associated with constipation, food intolerance, coeliac disease, or irritable bowel syndrome (IBS). If any of these conditions are present, dietary changes can help alleviate bloating, reports the Mirror.
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Doctor Karan Rajan, popularly known online as Dr Raj, used the social media platform TikTok to share his top remedies for uncomfortable bloating. He informed his over five million followers: “Four foods that can improve your gut health, according to research and the last two I eat every single day.”
Kiwi is particularly rich in soluble fibre making it a great remedy for bloating (
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Kiwi fruit
Dr Raj listed this as one of his “all-time favourites”. Research suggests it’s as effective as psyllium husk and prunes in alleviating symptoms of bloating and constipation.
He explained why, stating: “Kiwi is particularly rich in soluble fibre, which promotes softer stool and increases stool frequency without the associated side effects of some laxatives.”
Coffee
Many people regularly drink coffee but may be “unaware” of its benefits for gut health.
Dr Raj continued: “Coffee has been consistently linked with a reduced risk of fatty liver disease and the development of liver cirrhosis and chronic liver disease.”
“Coffee contains the double whammy of soluble fibres and polyphenols and polyphenols act as prebiotics to feed your good gut bacteria. Coffee may also improve gut motility making it beneficial for reducing constipation.”
For anyone who doesn’t want to consume lots of caffeine he added that decaf coffee has the same benefits, as does instant coffee.
He also recommended coffee as another way to help reduce bloating (
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Mixed nuts
Dr Raj said he tries to eat nuts such as almonds, walnuts and pistachios every single day. “Having a mixture of nuts gives you a diverse range of prebiotic fibres, which promote microbial diversity in your gut,” he said.
“There are studies suggesting that regular nut consumption, around 20 to 30 grams a day, is associated with a reduction in colorectal cancer risk possibly by reducing inflammation, and improving microbial diversity.”
Yogurt
This is “loved by every gastrointestinal surgeon, doctor and dietitian”, he said. Dr Raj added: “Look for yoghurt containing live active cultures, like lactobacillus and bifidobacterium, which can help to add to your good microbial load.”
“Yoghurts have been shown to alleviate symptoms of IBS. They can even improve lactose digestion in those who are lactose intolerant.”
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However, in certain instances, bloating could indicate a severe and potentially fatal condition like bowel or ovarian cancer. Hence, the NHS advises consulting with your GP if:.
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