Persistent discomfort or gassiness after eating may be indicative of chronic bloating, potentially associated with underlying gastrointestinal conditions. While conditions like irritable bowel syndrome, inflammatory bowel disease, bacterial overgrowth, or lactose intolerance could contribute to bloating, dietary adjustments, including fruit selection, can alleviate discomfort. Explore the four fruits recommended for soothing gastrointestinal distress and minimizing bloating.
Unripened bananas are a nutritious option, rich in potassium, vitamin C, vitamin B6, fiber, antioxidants, and phytonutrients. Particularly beneficial for combatting bloating, unripe bananas contain resistant starch, promoting gut health by serving as food for beneficial microbes in the digestive tract. Microbes break down the starch, producing short-chain fatty acids that contribute to preventing digestive disorders.
Lemons, according to a 2022 study in the European Journal of Nutrition, facilitate quicker gastric emptying, potentially reducing bloating. Lemon juice led to a 1.5-fold increase in gastric content volume 30 minutes after a meal, with gastric emptying also occurring 1.5 times faster than with water.
Kiwifruit, as suggested by a 2022 study in Advances in Nutrition, offers digestive benefits after two weeks of regular consumption. Beyond alleviating constipation, kiwifruit helps reduce upper gastrointestinal symptoms like abdominal discomfort, pain, indigestion, and reflux.
Dark berries, such as blackberries, blueberries, and strawberries, are recommended by the Mayo Clinic for their valuable antioxidants. A 2023 study in Nutrients found that blueberries were particularly beneficial for patients with functional gastrointestinal disorders, leading to abdominal symptom relief compared to a placebo.
While a diverse range of fruits and vegetables supports gut health, it’s advisable to avoid fruits high in fructose, such as apples, pears, and watermelon, to reduce bloating or gassiness. For those fond of apples and pears, the Cleveland Clinic suggests peeling or cooking the fruit to minimize the impact of hard-to-process fiber found in their skin.
