Although bloating can be annoying and painful, what if your regular diet holds the secret to finding relief? In his July 4 Instagram post, gastroenterologist Dr. Joseph Salhab listed the particular foods he incorporates into his meals in order to prevent bloating and support a healthy, contented gut. Learn about his diet, which has been endorsed by experts and may make you feel lighter and more at ease on a daily basis.

By eating properly, how can you control bloating?

You are not alone if you experience bloating, gas, constipation, or pain following meals, and you do not have to live like that. From my experience as a physician, I know how effective diet can be at treating bloating, maintaining gut health, and avoiding constipation," Dr. Joseph said in his caption.

"Bloating may be caused by a variety of things, including dietary intolerances, low fiber consumption, an imbalance in the gut flora, stress, and more," Dr. Joseph explains as the reasons for bloating. Consuming the proper foods, particularly those high in probiotics and prebiotics, can help to lessen bloating, enhance digestion, and alleviate constipation.

Dr. Joseph suggests consuming probiotic meals on a daily and weekly basis.

"Because they are high in probiotics, the foods I eat almost daily include Greek yoghurt, kefir beverages, kefir spreadable cheese, and other aged cheeses," Dr. Joseph wrote in his post.

Dr. Joseph mentions fermented foods like kimchi, sauerkraut, and traditional brine-fermented pickles (which are not made with vinegar since the acid in vinegar can destroy beneficial microorganisms) that he only eats a few times a week. “Since they can be salty, I mix and match them and only eat them a few times a week to regulate my salt intake.”

"One thing I do is pair probiotics with healthy fats like avocado, which can help their survival as they travel through your digestive tract," he adds. I also include prebiotics with these foods; these are beneficial carbohydrates that promote the growth and well-being of the good microorganisms.

Read Also: 5 habits behind her 32 kg weight loss—no food restrictions

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