We've all been there: Maybe you threw caution to the wind and ordered those spicy noodles you love last night, or you have a nervous stomach that's causing all kinds of grumblings, and now you're bloated and gassy. To get things back on track quickly, gastroenterologist Joseph Salhab, DO, recommends eating certain foods that contain digestive enzymes to soothe your system. Read on for the five best foods that prevent gas and bloating (as well as constipation and heartburn).
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1. Pineapple
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First up on Salhab's list, which he shared in a recent TikTok video, is pineapple.
"It contains a digestive enzyme called bromelain that helps break down protein," he explains, which is important because eating excess protein can lead to constipation.
According to Medical News Today, bromelain is also well known for reducing inflammation, which could affect your gut health.
However, Salhab notes that you should eat pineapple fresh or frozen, not canned, since bromelain is "decreased during canning and processing."
2. Papaya
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Salhab recommends papaya in many of his videos on gut health, noting that when ripe, it also helps break down protein.
"It's helpful with bloating, and when you mix it into a smoothie, can help with acid reflux," he shares.
Perhaps most importantly, papaya is high in fiber.
"Fiber's main job is to make digestion smoother by softening and adding bulk to stool, making it pass quickly through the intestines," explains Harvard Health Publishing.
And bonus: this fruit is super high in vitamin C!
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3. Mango
ShutterstockMangos land on Salhab's list because they contain amylase, "which helps break down carbohydrates," he explains.
Salhab suggests adding some honey to your mango since it's an acid reflux-friendly sweetener.
4. Avocado
ShutterstockAvocado is another high-fiber food, but it also contains lipase, "which helps digest fats," Salhab points out.
He recommends making avocado mash and spreading it on "bloat-friendly sourdough with some olive oil."
You'll also get plenty of other health benefits from this fruit. "Avocados are high in healthy fats, vitamins E and K, and potassium. They support heart health and digestion, aid in nutrient absorption, and provide essential nutrients such as potassium and fiber," Carolina Schneider, MS, RD, Nutrition Adviser at Daily Harvest, previously shared with Best Life.
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5. Kefir
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Last but certainly not least on Salhab's list is kefir. He says this fermented milk drink helps with the most common cause of gas and bloating—lactose intolerance.
He explains that kefir, along with Greek yogurt, contains lactase, "which helps digest lactose because it's made by the probiotics in there."
And as Best Life previously reported, "Studies have shown that drinking kefir can alleviate symptoms of irritable bowel syndrome, ulcers caused by H. pylori infection, and other chronic gastrointestinal problems."
"It pairs great with the fruits mentioned above, and add some walnuts for an extra crunch," Salhab suggests.
