The Best Foods To Add To Your Plate Over 40 Because They Keep Bloating & Indigestion At Bay, According To Dietitians: Raspberries & More

Mariam Qayum
·2 min read
womans hands with a spoon of yogurt and raspberry
womans hands with a spoon of yogurt and raspberry

Bloating and indigestion are common discomforts that many individuals face, often attributed to dietary choices and digestive issues. However, by carefully selecting the foods we add to our plates, we can alleviate these symptoms and promote digestive comfort. Understanding the relationship between certain foods and their impact on bloating and indigestion is crucial for maintaining overall well-being.

We spoke with Lauren Mahesri, RDN, LD and Lisa Andrews, MEd, RD, LD, registered dietitian nutritionist at the BodybuildingReviews to learn about two foods you can add to your plate if you want to keep bloating and indigestion away over 40. They revealed that raspberries and Greek yogurt are some of the best options.

Raspberries

Raspberries, not only bursting with vibrant color and flavor but also packed with dietary fiber, emerge as a potent ally in keeping bloating and indigestion at bay, particularly for individuals over 40. Rich in soluble and insoluble fiber, raspberries aid in promoting regular bowel movements and supporting digestive health.

Mahesri says "Raspberries are one of the highest fiber fruits with 8 grams in just one cup. Compared to your daily goal of 25-30 grams, it's a great high-fiber snack or breakfast addition. Raspberries reduce indigestion and bloating because they reduce constipation, which is one of the most common (but lesser known) causes of both indigestion and bloating. The fiber in raspberries helps to repair the lining of your gut and improve digestion, which leads to less gas production and feelings of indigestion after meals."

Greek yogurt

The probiotics found in Greek yogurt aid in maintaining a healthy balance of gut bacteria, promoting smoother digestion and reducing bloating. Additionally, Greek yogurt is typically lower in lactose compared to regular yogurt, making it easier to digest for those with lactose intolerance, a condition that becomes more prevalent with age.

Andrews adds on that Greek yogurt is "easy to digest and is a good source of protein, calcium, and probiotics. Probiotics help keep your gut microbiome intact and aid in digestion. Even those with lactose intolerance may be able to tolerate yogurt."

Incorporating Greek yogurt and raspberries into your diet for bloating and digestion is easy and delicious. Start your day with a Greek yogurt parfait layered with fresh raspberries and granola for a satisfying breakfast or dessert. Alternatively, blend Greek yogurt, raspberries, and greens into a smoothie for a nutrient-packed snack.

For a savory option, mix Greek yogurt with mashed raspberries to create a flavorful dip or dressing for salads or vegetables. These simple and versatile ideas provide a tasty way to support digestion and alleviate bloating, while also satisfying your taste buds.