10 foods that help with bloating

1. Water:

- Benefits: Adequate water intake prevents dehydration, ensuring that the digestive system functions smoothly. It softens stool, making it easier to pass through the intestines.

- Nutritional Value: Water has no calories or nutrients, but its role in maintaining bodily functions, including digestion, is vital.

2. Pears:

- Benefits: Pears contain both soluble and insoluble fiber. Soluble fiber forms a gel-like substance that helps soften stool, while insoluble fiber adds bulk, aiding in regular bowel movements.

- Nutritional Value: Pears are rich in vitamin C, potassium, and antioxidants. They provide about 6 grams of fiber per medium-sized pear.

3. Prunes:

- Benefits: Prunes are a natural laxative due to their high fiber content and the presence of sorbitol, a sugar alcohol with a mild laxative effect.

- Nutritional Value: Prunes are a good source of vitamin K, potassium, and antioxidants. They offer around 3.5 grams of fiber per prune.

4. Figs:

- Benefits: Figs are rich in dietary fiber, promoting healthy digestion. They contain both soluble and insoluble fiber for optimal bowel regularity.

- Nutritional Value: Figs provide a good amount of calcium, potassium, and manganese. They offer about 2 grams of fiber per medium-sized fig.

5. Apples:

- Benefits: Apples contain pectin, a type of soluble fiber that helps regulate bowel movements. The insoluble fiber in apples adds bulk to stool.

- Nutritional Value: Apples are a good source of vitamin C and various antioxidants. A medium-sized apple provides around 4 grams of fiber.

6. Kefir and Yogurt:

- Benefits: These fermented dairy products contain probiotics, promoting a healthy balance of gut bacteria and supporting digestion.

- Nutritional Value: Kefir and yogurt are rich in calcium, protein, and probiotics. The exact nutrient content depends on the specific product.

7. Berries:

- Benefits: Berries offer a high fiber content, aiding digestion and preventing constipation. Antioxidants in berries also contribute to overall gut health.

- Nutritional Value: Berries are rich in vitamin C, fiber, and various antioxidants. For example, a cup of raspberries provides about 8 grams of fiber.

8. Spinach and Leafy Greens:

- Benefits: Leafy greens provide fiber, magnesium, and other nutrients that support digestive health. Magnesium helps soften stool.

- Nutritional Value: Spinach is high in iron, vitamin K, and folate. A cup of cooked spinach offers about 4 grams of fiber.

9. Sweet Potatoes:

- Benefits: Sweet potatoes contain a mix of soluble and insoluble fiber, supporting digestive regularity.

- Nutritional Value: Sweet potatoes are rich in beta-carotene, vitamin C, and potassium. A medium-sized sweet potato provides around 4 grams of fiber.

10. Broth:

- Benefits: Broths, especially bone broth, can be soothing to the digestive tract and may contain gelatin, supporting gut health.

- Nutritional Value: Broths are low in calories and may provide some minerals, collagen, and gelatin, depending on the ingredients used.

(Link to my bone broth recipe: https://www.joinjawaher.com/post/join-jawaher-s-gut-healing-bone-broth )

Take care of yourself because no one else will!

Your Health Coach Jawaher

** Disclaimer: I’m not a doctor or a medical professional