Surgeon Dr. Karan Rajan, better known as Dr. Raj, has revealed four foods and drinks that can help reduce bloating and relieve constipation without resorting to medication. Bloating is a common problem, often related to excess gas in the intestine, but it can also be caused by conditions such as constipation, food intolerance, celiac disease or irritable bowel syndrome (IBS).
Dr. Raj shared his recommendations with his five million followers on TikTok, offering natural alternatives to relieve discomfort, he reports. the mirror.
“Four foods that can improve gut health, according to research, and the last two I eat every day,” Dr. Raj explained in his TikTok video.
kiwi
Dr. Raj called kiwi one of his “all-time favorites” for gut health. Research has shown that it is as effective as psyllium husk and prunes in relieving bloating and constipation. “Kiwi is particularly rich in soluble fiber, which promotes softer stools and increases bowel frequency without the associated side effects of some laxatives,” he said.
Coffee
Many people enjoy coffee daily, but may not realize its benefits for digestive health. Dr Raj noted: “Coffee has been consistently linked to a reduced risk of fatty liver disease and the development of liver cirrhosis and chronic liver disease.” He explained that coffee contains soluble fibers and polyphenols, which act as prebiotics to feed healthy gut bacteria. “Coffee can also improve intestinal motility, making it beneficial for reducing constipation.” For those looking to cut back on caffeine, Dr. Raj added that decaffeinated coffee and even instant coffee offer the same benefits.
Mixed Nuts
Dr. Raj emphasized the importance of eating a variety of nuts, such as almonds, walnuts and pistachios. “Having a nut mix gives you a wide range of prebiotic fibers, which promote microbial diversity in the gut,” she said. Research has suggested that regular consumption of nuts, about 20 to 30 grams a day, may help reduce the risk of colorectal cancer by improving gut health and reducing inflammation.
Yogurt
Yogurt is widely recommended by gastrointestinal experts, and Dr. Raj agreed. He advised choosing yogurt that contains live active cultures, such as lactobacillus and bifidobacterium, to support intestinal health. “Yogurts have been shown to relieve IBS symptoms. They can even improve lactose digestion in people who are lactose intolerant.” Dr. Raj explained.
However, Dr Raj warned that while these foods can help with bloating, persistent or severe bloating could be a sign of a more serious condition, such as bowel or ovarian cancer. The NHS recommends seeking medical attention if you have concerns.