Bloating: Five foods – allies that fight it

The swelling that we often feel in the abdominal area is a fairly common dysfunction that we have all experienced, one or more times in our lives

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The swelling that we often feel in the abdominal area is a fairly common dysfunction that we have all experienced, one or more times in our lives. It is usually due to poor bowel function, fluid retention or some swelling that may have been caused in the body.

With the exception of some special, pathological cases, it is not something particularly serious or alarming, however, bloating is an annoying condition that causes discomfort, making everyday life difficult.

Many of those who experience it look for a solution in specialized preparations and medical advice. The problem, however, is often simple and can be easily solved by making small changes in the daily diet. A balanced diet, rich in beneficial and nutritious foods, can relieve the body from swelling or even prevent it, ensuring the good functioning of the intestine.

A healthy diet in general will help with bloating, however, according to nutritionists, there are some foods that prove to be particularly beneficial in dealing with this problem.

The foods that ensure the smooth functioning of the gastrointestinal system, each in its own way, are:


Having a particularly high water content (96%), cucumber can provide significant hydration to the body. Sufficient fluid intake leads to an increase in diuresis, as a result of which excess fluids are eliminated from the body, which are usually responsible for bloating.

In addition, this cool vegetable is rich in flavonoids, which have been found to be a powerful ally in protecting the body from inflammation.


In addition to being delicious, asparagus is also excellent for the digestive system. This vegetable contains inulin (a fiber) and probiotics that prevent bloating and help with overall digestive health. They are considered among the most valuable vegetables for the digestive system.


Banana is a fruit rich in potassium, so it helps to deal with fluid retention. Potassium is an important anti-bloating weapon of the body, while acting as a strong competitor to sodium (i.e. salt) which is considered the main culprit in fluid retention.

You can enjoy banana in many different ways, whether eating it plain as a snack, or in the form of smoothies, or as a tasty addition to other foods.


As is well known, yogurt contains probiotics that are good for the gut. Probiotics balance the microbial flora of the gut, which in turn ensures smooth digestive function. Regular consumption of probiotics can help us deal with bloating, especially when it is due to constipation.


A relatively small amount of plums (about 4 to 5) can prove to be particularly beneficial for the body, as they are rich in vegetable fibers, which contribute significantly to the decongestion of the intestine, helping to fight constipation and ensuring the proper functioning of the gastrointestinal system.

If you even prefer dried plums then your fiber intake will be even higher.