Inflammation, while frustrating and uncomfortable, is unfortunately a common digestive issue that you will likely find yourself plagued with at least once in your life. Caused by an intolerance to certain foods, a buildup of gas, or even hormones, inflammation and bloating in the stomach can be difficult to conceal as well, and you may find yourself in search of a quick fix which can remove your discomfort and allow you to feel like yourself again.
While you may be tempted to stop eating temporarily to allow bloating to go down, this can exacerbate the issue and cause your body to hold onto even more gas, so it’s actually better to focus on consuming anti-inflammatory foods which can help cut through the issue and alleviate your symptoms. Whether you’re currently struggling with bloating or find yourself dealing with it frequently, these are the four best anti-inflammatory foods that health experts agree you should be eating regularly for better digestion and a healthier gut.
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Avocado
A great source of healthy fat, avocado is one anti-inflammatory food which can play an incredibly versatile role in your diet. “The soluble fiber in avocado actually acts as food for the probiotics (or healthy bacteria) that live in our gut and support a healthy immune system. It's that fiber plus the rich fat in avocado that aids in weight loss, as both of these nutrients are super slowly digested so they support that feeling of satiety for longer,” explains Lauren Kelly, MS, RD. Throw together a piece of avocado toast on whole wheat bread for a meal chock full of healthy fat and carbs, and your bloating should dissipate in no time.
Green Tea
Green tea is one of the best beverages to cut through bloating and boost your metabolism due to the high content of catechins found in the tea. This drink, which can be served hot or cold, has also been known to reduce the risk of certain cancers, as well as heart disease. In particular, green tea is great for weight loss and bloat reduction, so replace your morning cup of coffee with some tea and kickstart your day inflammation free.
Arugula
Cruciferous vegetables are packed with fiber which is necessary for healthy digestion while also containing a variety of vitamins and minerals to boost your overall wellbeing. Much like broccoli, kale, and other cruciferous veggies, arugula is also great for alleviating inflammation due to its fiber and vitamin content. “These vegetables are known to have so many amazing anti-inflammatory properties and eating them has even been linked to reducing the risk for certain cancers. Because arugula is a good source of fiber, it can help with weight loss in that fiber increases satiety,” notes Kelly. Create a salad with a base of arugula and some avocado on top and you have a dish tailor made to beat bloat.
Fatty Fish
A great source of protein and healthy fat, fish such as salmon and mackerel are some of the best foods for eliminating inflammation and bloating in the belly. “Fatty fish rich in omega-3 fatty acids fight inflammation in the body by bringing back the balance between omega-3 and omega-6 fatty acids,” explains nutritionist Lisa Richards. “Omega-6 fatty acids are an essential fatty acid, but it is naturally proinflammatory. The Western diet is full of omega-6 fatty acid foods consumed at much higher rates than omega-3 fatty acid rich foods. When omega-3 and omega-6 fatty acids are out of balance in the body it becomes inflamed and at risk for disease.” By including fatty fish into your diet, particularly if you struggle with bloat, you will balance out the healthy fats in your body, eliminating bloat at the source.
