Bloating & Gassiness Summary
Bloating and gassiness is often from consumption of FODMAP foods or foods you are intolerant to. Check out IBS/ Indigestion for insight on how to deal with this. For bloating and gassiness-safe easy to digest foods see white rice, oatmeal, bananas, broth or not included in the diarrhea section- egg whites. There are other FODMAP safe foods; consult with a dietitian if you go on the FODMAP diet.
Two herbs that are beneficial for bloating and gassiness are ginger and fennel. Ginger reduces inflammation and both herbs aid digestion. Papaya, specifically the digestive enzymes in papaya, can provide bloating and gassiness relief as well.
SOURCES
Ginger:
(Giacosa et al., 2015), (Gupta and Sharma, 2001), (Hu et al., 2011), (Shah, 2017), (Valussi, 2011), (Wu et al., 2008)
Fennel:
(Alexandrovich et al., 2003), (Mishra et al., 2013), (Portincasa et al., 2016), (Saddiqi and Iqbal, 2011)
Papaya:
(Ciacci et al., 2011), (Muss, Mosgoeller, and Endler, 2012), (Roxas, 2008)
(Giacosa et al., 2015), (Gupta and Sharma, 2001), (Hu et al., 2011), (Shah, 2017), (Valussi, 2011), (Wu et al., 2008)
Fennel:
(Alexandrovich et al., 2003), (Mishra et al., 2013), (Portincasa et al., 2016), (Saddiqi and Iqbal, 2011)
Papaya:
(Ciacci et al., 2011), (Muss, Mosgoeller, and Endler, 2012), (Roxas, 2008)
Foods That Help Bloating & Gassiness See Indigestion/ IBS as well
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