What to eat if you feel bloated?

Bloating is a common problem often caused by problems like constipation or excess gas. So what should we eat and drink when we have a full stomach? Refer to the article below for useful knowledge about foods and drinks that promote intestinal health, prevent water retention as well as limit bloating.

When you have bloating, full stomach, you will definitely feel uncomfortable. And what should I eat at this time to relieve bloating? Here are some fruits that have both nutritional value and help prevent bloating.
Avocados Avocado is a fruit with high nutritional value, containing large amounts of folate, vitamins C and K. Potassium is an essential mineral involved in regulating fluid balance and managing sodium levels, from That controls how much water you put into your body. What's more, avocados are fiber-rich fruits that move slowly through your digestive tract to aid digestion and help prevent constipation and bloating.
Papaya Papaya is a tropical fruit with a sweet aroma, loved by many people. Not only does it provide a high water content, but it is also rich in fiber. In addition, papaya also contains an enzyme called papain, which is able to participate in the breakdown of amino acids. This promotes healthy digestion and prevents bloating.
Cucumber Cucumber is a fruit that contains mainly water (about 95%) so it is very good to reduce bloating. Eating foods with a high water content helps ensure your daily fluid needs. This can prevent water retention and ease bloating caused by dehydration.
Pineapple Pineapple is a fruit with high nutritional value, with many vitamins B, C, and manga. Pineapple also contains bromelain, an enzyme used in Traditional Chinese Medicine to treat digestive disorders. In some studies, bromelain has been shown to fight inflammation, helping to improve problems like bloating and swelling.
Berries Some berries such as strawberries, blueberries, blackberries, .. contain many antioxidants, vitamins, minerals and are rich in fiber. For example, blackberries contain almost 8 grams of fiber per cup (150 grams). Increasing fiber intake can promote gut health and soften your stools to prevent constipation and bloating.
Apple Apple is a fruit with a high water content and is rich in potassium, which aids in fluid balance and helps you stay hydrated. What's more, they're packed with fiber, with almost 5 grams in just 1 apple (200 grams). In particular, apples are high in pectin - a soluble fiber that can speed up the movement of food as it passes through your digestive tract to treat constipation and limit bloating.

Kiwi Kiwi is a popular fruit rich in several important nutrients, including fiber and potassium. It also contains actinidin, an enzyme that has been shown to improve digestion and speed gastric emptying in some animal studies.
Banana Banana is a popular nutritious fruit. Bananas provide a large amount of potassium and fiber. Many studies have shown that people who eat a banana before a meal experience less bloating than those who don't. Experts say that's because they provide some gut bacteria that help calm gas production in the abdomen.
In addition to some fruits, some of the following foods and spices also help when you are wondering what to eat when you are full?
Yogurt Yogurt contains probiotics, a type of beneficial bacteria that is good for gut health. Probiotics have been studied for their ability to reduce gas and bloating caused by conditions like irritable bowel syndrome (IBS), a common disorder affecting the large intestine.
Asparagus Asparagus is known to be an excellent source of fiber. It's also a great source of inulin - an insoluble fiber that can support gut health, helping to prevent bloating and constipation.
Oats Enjoying a bowl of oatmeal in the morning not only helps to fuel the body but is also an effective way to combat bloating. That's because oats are high in fiber, with about 4 grams in each 1/2-cup (40-gram) serving. Plus, they contain a specific type of fiber called beta glucan, which has powerful anti-inflammatory properties.
Celery Celery is a nutritious vegetable containing mostly water (about 95%). In addition, celery contains mannitol - a sugar alcohol that softens stools to promote regularity by drawing water into the digestive tract. Certain flavonoids (small plant molecules) also found in celery help reduce inflammation in your body, including in your gut.
Ginger Ginger is a spicy herb that makes your intestinal juices flow. This aids digestion and helps your stomach empty faster, preventing bloating. Additionally, it also contains an enzyme called zingibain, which breaks down proteins more efficiently to support healthy digestion.
Turmeric is a spice commonly used in families. Turmeric contains a compound called curcumin that has anti-inflammatory effects. According to some studies, curcumin may also improve gut health and reduce symptoms of IBS, including bloating, gas, and constipation.

In addition to a diet with lots of fruits and foods for digestion, what should we combine when we have a full stomach? Please refer to some drinks below to limit bloating.
2.1 Green Tea Green tea is a great beverage to keep you hydrated and prevent water retention. It contains antioxidants like epigallocatechin gallate (EGCG), which can neutralize harmful free radicals and reduce inflammation in your body. Besides, green tea also contains caffeine - a compound that stimulates the movement of the digestive tract and acts as a natural laxative to aid in regulation and reduce bloating.
2.2 Peppermint Tea Mint tea is an herbal tea widely used to treat digestive conditions. In particular, peppermint oil has been shown to reduce inflammation and treat symptoms of irritable bowel syndrome (IBS) such as stomach pain, constipation, and bloating. In addition, it can help prevent muscle spasms in the stomach and intestines, which can also help prevent bloating. As such, more research is needed to be certain whether the benefits of menthol apply to peppermint tea.
2.3 Kombucha Kombucha is a fermented beverage usually made from green or black tea. Like other fermented foods, it is rich in beneficial bacteria that promote gut health and regularity, preventing bloating.

So, the question of what to eat to stop fullness? What to drink when you have a full stomach? With that answered, incorporate some of the foods and drinks listed above into your daily diet to help prevent bloating. Pay attention to remember to eat slowly and chew food thoroughly, get enough sleep and exercise regularly for the best health. If your symptoms are severe or persistent, see your doctor for individual recommendations and treatment.