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Top 5 Foods to Tame Gas and Bloating According to a Gastroenterologist

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Navigating the world of digestive health can be tricky, especially when you’re dealing with uncomfortable symptoms like gas and bloating. Fortunately, certain foods can help ease these issues. Gastroenterologist Joseph Salhab, DO, has shared his top recommendations for foods that can help alleviate gas and bloating, thanks to their digestive enzyme content. Here are five foods that can help keep your digestive system running smoothly.

Pineapple

Pineapple is at the top of Dr. Salhab’s list due to its content of bromelain, a digestive enzyme that aids in breaking down protein. “It contains a digestive enzyme called bromelain that helps break down protein,” Salhab explains, which is crucial because consuming too much protein can sometimes lead to constipation.

To maximize the benefits, opt for fresh or frozen pineapple, as the canning process can decrease bromelain levels. Additionally, bromelain is known for its anti-inflammatory properties, which can further benefit gut health.

Papaya

Papaya is another fruit that Dr. Salhab frequently recommends for gut health. When ripe, it helps break down protein and can be particularly effective in reducing bloating. “It’s helpful with bloating, and when you mix it into a smoothie, can help with acid reflux,” he shares.

This tropical fruit is also rich in fiber, which is essential for smooth digestion. “Fiber’s main job is to make digestion smoother by softening and adding bulk to stool, making it pass quickly through the intestines,” according to Harvard Health Publishing. Plus, papaya is a great source of vitamin C.

Mango

Mangoes make the list because they contain amylase, an enzyme that helps break down carbohydrates. Dr. Salhab suggests pairing mango with honey, which is a sweetener friendly to those with acid reflux.

This combination not only enhances the flavor but also supports your digestive health by aiding in the breakdown of complex carbohydrates, making them easier to digest.

Avocado

Avocado is a high-fiber food that also contains lipase, an enzyme that assists in fat digestion. Dr. Salhab recommends making avocado mash and spreading it on “bloat-friendly sourdough with some olive oil.”

Beyond its digestive benefits, avocado is packed with healthy fats, vitamins E and K, and potassium. Carolina Schneider, MS, RD, Nutrition Adviser at Daily Harvest, notes that “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.”

Honey

While not a fruit, honey is a noteworthy addition to the list for its ability to soothe the digestive tract. It’s an acid reflux-friendly sweetener that pairs well with various fruits, enhancing their flavors without upsetting the stomach.

Incorporating these foods into your diet can be a natural and effective way to manage gas and bloating. Dr. Salhab’s recommendations offer a delicious and nutritious approach to supporting digestive health. Whether it’s the enzymes in pineapple and papaya or the healthy fats in avocado, each of these foods brings unique benefits to the table.

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