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Beat Bloating: Eat These 7 Gut-Friendly Foods
3 Dec, 2025
Summary
- Seven bloat-friendly, fiber-rich foods were recommended for daily consumption.
- Eating a variety of food colors and groups is crucial for gut health.
- Low-FODMAP fiber types are gentler for sensitive stomachs and reduce gas.
UK-based surgeon Dr. Karan Rajan has identified seven fiber-rich foods that can be consumed daily without causing bloating. He emphasizes the importance of eating a diverse range of colors and food groups to achieve the recommended daily fiber intake, which is essential for gut health.
Dr. Rajan explains that certain fiber types are low-FODMAP, meaning they are gentler on the stomach and produce less gas. This approach is particularly beneficial for individuals who experience gut issues or bloating from specific foods. He advises keeping a food diary to track personal reactions and identify triggers.
The recommended bloat-friendly foods include carrots, green bananas, potatoes with skin, rolled oats, kiwis, chickpeas, and red bell peppers, each offering varying amounts of fiber and other beneficial nutrients like resistant starch and beta-glucan.
