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What juice will help with bloating?

Bloating is a common digestive issue that can leave you feeling uncomfortable and self-conscious. While there are many potential causes of bloating, like food sensitivities or hormonal changes, one solution that may provide relief is drinking certain juices. Some juices contain ingredients that can help reduce inflammation, improve digestion, and flush out excess water and salt from your body. Keep reading to learn more about the best juices to reduce bloating and what makes them effective options.

What Causes Bloating?

Before exploring juice solutions for bloating, it helps to understand what causes it in the first place. Potential culprits include:

  • Eating too much fiber, especially insoluble fiber from foods like beans, cruciferous veggies, bran, and some whole grains
  • Eating more food than your body can digest properly in one sitting
  • Food sensitivities or trouble digesting certain nutrients like lactose, fructose, or others
  • Gut microbiome imbalances that allow gas-producing bacteria to flourish
  • Swallowing too much air when eating or drinking
  • Constipation and related gut motility issues that slow digestion
  • Hormonal fluctuations during menstruation that alter bowel habits
  • Stress, which can disturb gut function and sensation

Because bloating can have many causes, the best solutions are multi-pronged. Juices with specific ingredients can help target the underlying issues like inflammation, gut microbial balance, and poor digestion. But juices work best alongside lifestyle changes like avoiding triggers, reducing stress, and getting more exercise.

General Tips for Juicing to Reduce Bloat

Keep these tips in mind when juicing to ease or prevent bloating:

  • Drink juices on an empty stomach. This allows the nutrients to be absorbed without competing for digestion.
  • Go slow. Drink juices slowly, rather than gulping them down. And introduce them gradually if your system is sensitive.
  • Try ginger. Ginger is a go-to for reducing bloat thanks to its anti-inflammatory and carminative (gas-reducing) effects.
  • Pair juices with fiber. For juices high in fruit sugars, add some fiber-rich veggies to help slow sugar absorption.
  • Avoid extra sodium and potassium. Excess minerals can promote fluid retention.
  • Consider probiotics. Look for juices blended with probiotic cultures or pair your juices with fermented foods like yogurt or kimchi.

The 7 Best Juices for Reducing Bloating

Here are seven research-backed choices to consider working into your routine when bloating strikes:

1. Cucumber Juice

This refreshing, low-sugar juice is a diuretic that can flush out excess fluid buildup in your body, reducing that bloated look and feeling. Cucumber juice is also soothes GI inflammation.

Drink the juice plain or spruce it up by adding:

  • Lemon or lime juice – for flavor and added electrolytes
  • Mint – to aid digestion
  • Melon – for mild sweetness and anti-inflammatory benefits

2. Fennel Juice

Like ginger, fennel contains the potent compound anethole that reduces inflammation and relaxes GI muscles to comfortably pass gas and stool. Fennel has been used for centuries to treat digestion issues like bloating, cramps, and constipation.

For the juice, blend fennel bulb or stalks with:

  • Cucumber – to dilute the strong flavor
  • Carrots – for sweetness
  • Apple – to add pectin fiber

3. Ginger Juice

Ginger’s anti-inflammatory properties help calm swelling and distension in your gut, which eases that tight, bloated sensation. Plus, it aids digestion and acts as a carminative to reduce gas.

Enjoy ginger juice straight or mixed with:

  • Lemon – to promote GI motility
  • Cucumber – for hydration
  • Carrot – to cut ginger’s bite

4. Peppermint Juice

The menthol in peppermint relaxes intestinal muscles to release painful gas while also reducing spasms. Make this refreshing juice by blending peppermint leaves with:

  • Lemon – to stimulate digestion
  • Fennel – for added antispasmodic abilities
  • Carrot or cucumber – to dilute the strong mint flavor

5. Pineapple Juice

Pineapple contains the enzyme bromelain, which research shows reduces markers of inflammation in the gut and may improve overall digestion. The vitamin C in pineapple juice also helps rebuild the intestinal lining.

Combine pineapple juice with:

  • Fennel – to enhance digestion
  • Celery – to counter the sweetness
  • Lemon – to preserve vitamin C

6. Beet Juice

Earthy beet juice is packed with digestion-supporting nutrients like potassium and magnesium. These minerals help improve gut motility and relax cramping to relieve that bloated feeling. For better flavor, dilute beet juice with:

  • Carrots
  • Apples
  • Orange

7. Papaya Juice

Papaya contains the enzyme papain, which research indicates can improve protein digestion and may protect against a leaky gut. The nutrients in papaya also have antioxidant and anti-inflammatory effects.

Enjoy papaya juice with a spritz of lime and dash of:

  • Ginger
  • Cinnamon
  • Cayenne

Other Remedies and Lifestyle Tips for Bloating

While the above juices can provide quick relief, bloating may persist or keep recurring without addressing the root causes. Here are some additional remedies and tips to reduce bloating:

Probiotics

Take a daily probiotic supplement or eat probiotic-rich foods like kefir, kimchi, and yogurt. This introduces good bacteria to help rebalance your gut microbiome, reducing gas production.

Limit FODMAPs

A low FODMAP diet restricts fermentable carbs that can cause bloating issues. Follow it strictly at first, then slowly reintroduce FODMAP foods while noting symptoms.

Increase fiber gradually

Ramp up high fiber foods incrementally so your body can adjust. Also, favor soluble fiber over insoluble as it’s gentler on digestion.

Eat more slowly

Scarfing food ends up swallowing more air, so eat at a relaxed pace and chew thoroughly to limit air intake.

Avoid chewing gum and straws

Cut out habits that lead to excessive air swallowing like chewing gum, smoking, and drinking from straws.

Reduce salt

A low-sodium diet helps minimize fluid retention and decreases bloat.

Manage stress

Chronic stress impacts digestion and gut function. Try yoga, meditation, journaling, or other stress-relieving practices.

Increase physical activity

Regular exercise stimulates digestion and gut motility to prevent constipation and reduce bloating.

Drink adequate water

Stay hydrated to maintain healthy bowel function and flush out excess sodium contributing to water retention and bloating.

The Bottom Line

Bloating can be an uncomfortable and frustrating issue influenced by your diet, lifestyle habits, stress levels, and gut health. While no single juice provides a cure-all, certain beverages made with ingredients like ginger, fennel, cucumber, and pineapple can help provide digestive relief when bloat strikes. For lasting improvement, combine these gut-soothing juices with targeted lifestyle and dietary changes that address the root causes of your bloating.