If you follow a balanced diet, then you most likely include both animal and plant-based foods. You make sure to include fruits, vegetables, complex carbohydrates, protein, and fiber. In fact, you probably make it a point to hit your daily protein goals, which should not be a challenge. Some people on plant-based diets, however, have a harder time meeting their daily protein needs. That may be because they do not understand which plant-based foods have the most protein. 

The body requires an adequate supply of protein to build muscle and produce hormones and neurotransmitters. If you happen to follow a plant-based diet and are looking for foods to help increase your protein intake, the foods in this article should help you achieve that goal. 

Kidney Beans

Not only are kidney beans rich in protein, but they also contain a lot of folate, which is an integral nutrient during pregnancy. Folate has several roles in the body and is necessary for healthy fetal development. One cup of kidney beans satisfies 54% of the recommended daily intake (RDI) of folate. One cup of cooked kidney beans also provides 15.3 grams of protein. Kidney beans also contain leucine, phenylalanine, lysine, and valine, all of which are essential amino acids. 

Black Beans

Don’t worry, this list of plant-based foods rich in protein will contain other foods besides beans. We could not leave black beans off the list, as they offer 15.2 grams of protein per cooked cup. They are also rich in magnesium, a mineral that can help regulate stress. Similar to kidney beans, black beans contain lysine, valine, leucine, and phenylalanine, but they also contain isoleucine. 

Peanuts

Peanuts are technically legumes, but most people consider them to be nuts. Both peanuts and peanut butter are rich in protein and pair well with both sweet and savory flavors. Peanuts contain leucine, phenylalanine, and valine, and offer 7.43 grams of protein per ounce. They are also great sources of magnesium, folate, and vitamin E, which exhibits powerful antioxidant activity. 

Asparagus

This is a spring vegetable, but you can typically find it in grocery stores year round. It is particularly high in protective flavonoid compounds and offers lots of vitamins A, C, and K. Similar to kidney beans, asparagus contains folate, but offers less protein at 4.32 grams per cooked cup. 

Green Peas

Didn’t your mom always tell you to eat your peas and broccoli? Well, she was onto something! Green peas are highly underrated, but they deserve lots of love because one cup satisfies over 20% of the RDI of vitamins A, C, and K. Green peas are also rich in folate, thiamine, leucine, lysine, and phenylalanine. They offer 8.58 grams of protein per cooked cup and make great additions to rice pilaf, pasta, or soups and stews. 

Lentils

Dietitians encourage more people to eat lentils because these little guys are rich in protein, magnesium, potassium, iron, and folate. One cup of lentils provides a whopping 17.9 grams of protein, which is 30% more protein than what you find in two eggs. Lentils are also rich in leucine, isoleucine, valine, phenylalanine, and other amino acids. They are versatile ingredients that go great in grain bowls, salads, soups, and stews. 

Edamame

A single cup of edamame contains more protein than two cups of milk! The same cup of edamame covers over 100% of your RDI of folate and 52% of your RDI of vitamin K, which is necessary for optimal bone health and blood clotting. One cup of cooked edamame also provides 18.4 grams of protein, and it also offers lots of amino acids, including lysine, phenylalanine, and leucine. 

Fava Beans

Yet another bean that made it to the list! Fava beans are great sources of magnesium, copper, potassium, and zinc, in addition to protein. One cup of cooked fava beans offers 12.9 grams of protein and provides lots of lysine, leucine, phenylalanine, and valine. Fava beans go great in salads, soups, or you can even mash or blend them into a dip.

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It’s safe to say that almost every single person adores pasta. There are countless pasta recipes in existence, but most people tend to stick to simple marinara or Alfredo sauce recipes. In fact, most people purchase jarred versions of these classic sauces. You are better than jarred sauce, people! We understand the convenience of jarred sauce, but convenience doesn’t equal health. Jarred sauce contains an excessive amount of sodium, processed ingredients, and other things that have no place in your pasta sauce.

This recipe calls for unsalted tomato sauce from a jar, but it is simply pureed tomatoes. There are no added flavorings or anything else! Additionally, this recipe takes your taste buds down to the south to enjoy some classic cajun flavors. Cajun seasoning is yet another ingredient that contains copious amounts of sodium. One serving of cajun seasoning (about 1/4 teaspoon) contains 130 to 170 milligrams of sodium, depending on the variety. Why put your body at risk when you can easily make your own with spices you probably have in your spice rack?

That was a lot of information, and we apologize, but it was necessary. The great thing about this pasta is that you only need one pot. You don’t need a separate pot for cooking the pasta, one for the sauce, and a colander to strain the pasta. Just. One. Pot. That is the beauty of a one pot pasta recipe! You have minimal cleanup and the dried pasta noodles get to cook in the sauce, so they absorb all of the flavors as they cook. We hope you like this vegan cajun pasta!

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You have to love a sheet pan meal or side dish. Much like a one pot meal, a sheet pan meal is convenient, easy, and doesn’t require many dishes. No need for separate pots and pans! Ain’t nobody got time to do all of those dishes! So…we are pulling off this trusty side dish that requires minimal prep time and very few dishes. Unsurprisingly, it tastes pretty amazing straight off the pan!

This side dish features tender roasted baby potatoes, a flavorful and zesty lemon dressing, and soft asparagus that have a slight crunch. The addition of fresh lemon wedges on the sheet pan helps impart more lemon flavor into the potatoes and asparagus. It’s a great entree or side dish for anyone following a vegan or vegetarian diet. Should you want to add different vegetables to this pan, you can do so, but make sure not to overcrowd the pan. If you find that your pan is too crowded, divide the vegetable mixture across two separate sheet pans.

The only thing to keep in mind with this recipe is that you may want to cut the vegetables so that they are uniform in size. If the baby potatoes are small enough, you may want to halve or quarter them so they cook evenly with the asparagus. Otherwise, you can boil the baby potatoes for about five minutes before baking them. Cutting them into smaller pieces means no boiling and fewer dishes for you to wash. Choose wisely and enjoy the recipe!

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Most chefs agree that spring is the season they most look forward to. Winter embraces root vegetables, hearty stews, and dense plates to warm the body. With warmer weather and the scent of blooming flowers in the air, springtime signals lighter, brighter, and more colorful fruits and vegetables. 

Buying and cooking with seasonal produce ensures that your food offers the most flavor and freshness. If you buy seasonal produce from local grocery stores or farmer’s markets in your area, then you support the community. The great thing about conversing with farmers is that you can ask them about seasonal items you aren’t familiar with. They may give you helpful tips that lead to flavorful creations in your kitchen. 

Eating seasonal fruits and vegetables is a great way to increase your nutritional intake. The transportation time and distance is much less, so the produce items don’t lose as many nutrients. Plucked from the plant and straight to the farmer’s market they go! Additionally, you add more variety to your diet by adjusting your grocery list to the season. You may even save money because you’re eating produce at its peak availability. Let’s explore some of the best fruits and vegetables to eat during spring. 

Leeks

Say hello to the onion’s sweeter, milder cousin: the mighty leek. Leeks are powerful sources of essential nutrients, including vitamins A, C, K, and folate. They exhibit quercetin, an anti-inflammatory compound that promotes a healthy heart. You can braise or sauté leeks or incorporate them into stews, soups, stir-fries, and more. Some people even blend them into salad dressings!

Strawberries

Strawberries exhibit an impressive nutritional profile, boasting lots of folate, manganese, potassium, fiber, and antioxidants. One cup of strawberries provides 149% of your recommended daily intake (RDI) of vitamin C. The anthocyanins give strawberries their beautiful red hue, and these antioxidants help reduce free radical damage. Strawberries may also assist with blood sugar regulation during meals, which researchers attribute to their polyphenols. Eat them fresh, add them to smoothies, or throw them into desserts.

Mustard Greens

Mustard greens are the leaves from the mustard plant, which originated in the Himalayas over 5,000 years ago. They are rich in glucosinolates, compounds that exhibit anti-inflammatory and anti-cancer properties. One cup of cooked mustard greens offers 500% of your RDI of vitamin K, and 175% of your RDI of vitamin A, and 60% of your RDI of vitamin C. They also contain fiber, folate, manganese, calcium, and potassium. Enjoy them in salads, soups, stir-fries, or even smoothies if you love green concoctions. 

Mangos

Many people see mangos year round, so it may not seem like they have a season. During the spring, however, you’ll find the freshest and juiciest varieties. Their season lasts from March through June, and they tend to be popular in sorbets, salsas, smoothies, and fruit salads. Rich in folate, fiber, copper, vitamin C, potassium, vitamin B6, riboflavin, and more, there’s no reason not to eat mangos during the spring.

Asparagus

These beautiful green spears may make your pee smell, but they are some of the most nutritionally-dense things you can eat. One-half cup of cooked asparagus offers two-thirds of the RDI of vitamin K and one-third of your RDI of folate. Asparagus also offers lots of dietary fiber, B vitamins, vitamins A & C, and it even exhibits anti-cancer properties. You can roast, grill, sauté, steam, and puree asparagus, so that means that there’s no shortage of recipes!

Fava Beans

Fava beans are an ancient pea variety with a distinct nutty flavor and buttery texture. They exhibit an impressive amount of fiber, but they also contain folate, manganese, thiamine, copper, iron, magnesium, and potassium. Fresh fava beans require more preparation, as you have to shuck and peel them. Once you tackle that step, you can cook them and add them to salads, soups, risottos, or blend them into a puree. 

Radishes

These beautiful red golf ball-looking cruciferous veggies have a spicy flavor that some people find off-putting. Others, however, find them incredibly addictive and love to add them to salads,  tacos, and root vegetable purees. One cup of radishes supplies you with one-third of your RDI of vitamin C, but they also offer fiber, folate, potassium, and B vitamins. Radishes contain isothiocyanates, which have been studied for cancer prevention. They also contain an anti-fungal protein called RsAPF2, which may be effective at treating Candida albicans. 

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Who doesn’t love a good bowl of pasta? Pasta is comfort food, but jarred sauces, heavy meats, and enriched ingredients can make you feel bloated. Not to mention, jarred sauce contains way too much sodium, unhealthy fats, and processed ingredients. That’s why it’s important to make your own sauce and go a little lighter with your ingredients to avoid belly bloat and food coma.

For this recipe, the sauce is a lemon/olive oil-based sauces that you prepare without heat. The addition of dijon mustard adds a little extra bite to this sauce, and it complements the shallots, garlic, and asparagus quite nicely. Typically, pasta dishes like this one contain cheese. Since this is a vegan recipe, nutritional yeast is the substitute, but it still offers that signature cheesy flavor. In fact, feel free to sprinkle a little extra nutritional yeast on the pasta when it’s complete for extra cheesiness.

Don’t worry about missing the meat in this pasta recipe! Not only do the chopped walnuts add texture and a slightly nutty flavor, but they also make this pasta meatier. The capers bring a wonderful briny flavor to the pasta, playing off that spicy dijon mustard and acidic lemon juice in the sauce. Adding the capers in with the herbs towards the end means that they won’t cook as much. That helps them retain their briny flavor, which this pasta desperately needs. Now, if you don’t like capers, feel free to omit them from the recipe. You can achieve the same briny flavor by adding olives instead.

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People know that they should eat their vegetables. In fact, it’s safe to say that most people can’t remember a time without someone telling them to do so. Rightly so, considering vegetables offer fiber, vitamins, minerals, antioxidants, and many other nutrients. With so many vegetables to choose from, though, it can be difficult to know exactly which ones are the best to consume. 

Nutritionists say that the best dietary strategy is to consume a wide variety of fruits, vegetables, legumes, whole grains, and nuts and seeds. Consuming a lot of plant-based foods can enhance your overall health, reducing the risk of heart disease, high cholesterol, obesity, and cancer. The reason that more people don’t consume an assortment of colorful produce items is because it can be difficult to know how to prepare them. That’s what the Internet (and our recipe section) is for! 

Vegetables are very healthy and there are many that stand out from the rest of the pack, in regards to nutrients and health benefits. To help you make healthier decisions, we’ve highlighted some of the most nutritious vegetables you can eat below. If they aren’t already on your grocery list, it’s time to add them!

Asparagus

Asparagus happens to be one of the healthiest vegetables you can eat, but it does make your pee smell. That’s a small price to pay for how many nutrients these green spears offer. Asparagus is rich in fiber, folate, potassium, and vitamins A, K, and B6, in addition to the amino acid asparagine. Together with potassium, asparagine gives asparagus a natural diuretic effect, helping the body get rid of excess water to avoid bloating. 

Green Peas

Sticking with the green theme, green peas are starchy veggies that are rich in complex carbohydrates. One cup of peas contains about nine grams of fiber, nine grams of protein, and vitamins and minerals like thiamine, folate, riboflavin, and vitamins A, C, and K. Due to their high fiber content, peas help support the digestive system by improving gut microbiome. Peas also contain saponins, which are plant compounds that exhibit potent anti-cancer properties.

Sweet Potatoes

Sweet potatoes are naturally sweet, and you can think of them as nature’s candy. They are more nutritionally dense than regular potatoes, and they have a lower glycemic index. That means that they may help to maintain normal blood sugar levels, helping you avoid spikes and crashes. Sweet potatoes are also rich in a variety of nutrients, including vitamins C & B6, beta-carotene, and potassium. 

Collard, Turnip, And Mustard Greens

Collard, turnip, and mustard greens are some of the best sources of vitamins A, K, C and E. They are also rich in folate, iron, magnesium, potassium, and beneficial compounds known as glucosinolates. These compounds exhibit powerful antiviral, anti-inflammatory, and antibacterial properties. Their job is to assist with inactivating carcinogens and preventing metastasis and tumor formation. It’s possible to enjoy all of these in their raw form, but many people prefer cooking them to avoid a bitter flavor profile. 

Garlic

According to historians, garlic has been used as a medicinal plant for millennia. The primary active compound in garlic is allicin, which has a proven ability to help regulate blood sugar and boost heart health. One review of 33 studies found that garlic was able to lower cholesterol levels and improve blood sugar control. A three-month study monitored 90 people, half of whom took 1,600 milligrams of garlic powder per day, while the other half took a placebo. The results showed that the group that took garlic powder experienced significant reductions in blood pressure and triglyceride levels. 

Beets

Beets are excellent sources of fiber, offering 3.5 grams per cup. As mentioned earlier, fiber aids the digestive system and keeps you full for longer. This can decrease the risk of overeating or excess snacking between meals. Fiber may also help to lower LDL (bad) cholesterol levels by preventing its absorption in the digestive tract. Additionally, beets may help lower blood pressure and aid fetal development, due to the folate content. Don’t be afraid to try golden beets or candy cane beets as well!

Brussels Sprouts

Brussels sprouts are naturally rich in kaempferol, an antioxidant that is particularly effective at preventing cell damage. Kaempferol exhibits anti-inflammatory and cancer-fighting properties, which may help protect against disease. Brussels sprouts are sulfuric, meaning they aid in methylation, the body’s biochemical superhighway that down-regulates inflammation. This process helps to open detox pathways for optimal bodily functions. Brussels sprouts may also boost heart health, support regular bowel movements, and regulate blood sugar. 

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Everyone is familiar with the phrase “eat your greens.” It’s been drilled into most people’s brains since childhood. Even though some people embrace green vegetables for their health benefits and flavors, others rarely eat them. In fact, a 2017 report from the Centers for Disease Control and Prevention (CDC) found that only 1 in 10 American adults eats enough fruits and vegetables daily. That is a major problem, considering the amount of essential vitamins, minerals, antioxidants, and other nutrients that produce provides. 

Before we continue, it’s important to note that most dietitians endorse the concept of “eating the rainbow.” This means that it’s beneficial to eat produce items across the color spectrum. Not only do different colored produce items exhibit different nutritional profiles, but they also contain specific phytonutrients and antioxidants. For example, lycopene gives tomatoes their rich redness, and chlorophyll gives green vegetables their color.

There are many green vegetables in existence, so this article is not solely focused on leafy greens. There are some leafy greens on this list because, well, they are just that beneficial to your health. Read on to see which greens you should add to your diet, if you don’t consume them already.

Asparagus

What a wonderful spear the asparagus is! It’s an incredible spring vegetable with a fibrous stalk that’s chock full of vitamins C & K and iron. Asparagus is also rich in several B vitamins, including niacin, riboflavin, thiamin, and B6. B vitamins assist with making energy from the food you eat and aiding red blood cell formation. Asparagus also contains inulin, a type of soluble fiber that acts as a prebiotic, stimulating healthy bacterial growth in the gut. 

Microgreens

Microgreens are immature greens that come from the seeds of vegetables and herbs. Even though they may only be one to three inches big, they are rich sources of powerful nutrients and flavors. One study found that microgreens may exhibit 40 times more nutrients than their mature counterparts. Some of these nutrients include vitamins C, E, and K.

Basil

Enhance the flavor of your meals with herbaceous basil, an herb that is rich in numerous antioxidants. Two such antioxidants include caffeic acid and rosmarinic acid, both of which exhibit neuroprotective properties. Basil also contains eugenol, an essential oil that may help reduce inflammation. One review found that eugenol’s anti-inflammatory properties have the potential to be a complementary treatment for inflammatory diseases. 

Avocado

Who doesn’t love avocado? It’s always worth the extra charge! The buttery, rich texture goes great on sandwiches, inside burritos, or as a smooth dip. Avocados are some of the best sources of omega-3 fatty acids, which are monounsaturated fats that may help reduce LDL (bad) cholesterol. Additionally, avocados contain vitamin E, which is an antioxidant that helps protect the body from harmful free radicals. Lastly, avocados contain lutein, another antioxidant that helps protect the eyes. 

Kiwi

Kiwi fruit is one of the best sources of vitamin C, with one kiwi offering 71% of the recommended daily intake. The fruit also contains folate, which is is necessary for making DNA and other genetic material. Folate is crucial for fetal development, but it also assists with helping cells divide. One small study found that kiwi may contribute to a better night’s sleep. Eating kiwi fruit helps to increase serotonin, which may benefit people who have sleep disturbances. 

Green Beans

Green beans, or string beans, are excellent sources of fiber and have a low glycemic load, making them excellent for diabetics. In fact, the Mayo Clinic suggests that diabetics eat green beans because they are slowly digested. This contributes to a lower and slower rise in blood sugar, so you don’t have to fear spikes. You can eat them raw, but cooking them in olive oil with some garlic, onions, and fresh lemon juice makes a great side dish.

Seaweed

Seaweed is a mineral-rich green vegetable that should be on your grocery list if it isn’t already. Dried seaweed is an excellent source of iron, according to the National Institutes of Health, satisfying 21% of your recommended daily intake in 1 cup. A 2016 study found that seaweed may be a sodium-free replacement for salt in certain dishes because the flavor is naturally salty. Lastly, seaweed is one of the richest sources of iodine, an essential trace mineral necessary for nervous system, metabolic, and musculoskeletal function. 

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It’s very common for people to supplement with vitamins and minerals nowadays. Vitamin C, zinc, vitamin D, omega-3, turmeric, and medicinal mushrooms are common supplements. Another supplement that receives a lot of attention is folic acid, which also exists in fortified foods. It’s the synthesized version of folate, the natural form of vitamin B9, which you can find in a wide variety of natural foods. 

What Is Folate? 

Folate is a water soluble vitamin that encourages proper fetal growth and development, reducing the risk of some common birth defects. It also supports healthy cell division and assists the body with red and white blood cell production. Folate supports DNA and RNA and even helps the body convert carbohydrates into energy. In a nutshell, folate does quite a lot for the body, which is why it’s such an important nutrient. And the great news is that you can get it from many different foods. 

According to the National Institutes of Health (NIH), adults and children over the age of 14 should consume 400 micrograms (mcg) of folate per day. For reference, that’s about 1.5 cups of boiled spinach. Pregnant women should consume 600 mcg of folate each day to encourage healthy fetal development. Learn how to add more folate to your diet by reading about the foods below. 

Asparagus

These healthy spears offer a wide variety of nutrients, including folate. A half-cup of cooked asparagus fulfills 134 mcg of folate, which equates to about 34% of your recommended daily intake (RDI). Asparagus exhibits anti-inflammatory and antibacterial activity, in addition to offering lots of heart-healthy fiber. 

Black-Eyed Peas

Many legumes, including beans, lentils, and black-eyed peas, tend to contain more folate than most other foods. The exact amount of folate varies between legume varieties, but one cup of cooked black-eyed peas contains about 200 mcg. Comparatively, one cup of cooked kidney beans contains 131 mcg. Black-eyed peas are very easy to incorporate into several dishes, but you can always opt for lentils, black beans, or kidney beans if you prefer. 

Leafy Greens

Kale, spinach, Swiss chard, collard greens, and arugula are all examples of leafy greens. Not only are they rich in key vitamins and minerals, but they also exhibit lots of folate. For example, one cup of raw spinach provides 58.2 mcg. Leafy greens are also rich in fiber, magnesium, and vitamins A and K. Several studies found that eating more leafy greens may help reduce inflammation and lower the risk of certain cancers. 

Brussels Sprouts

Just like leafy greens, Brussels sprouts are brimming with health benefits. They contain kaempferol, which is a powerful antioxidant that helps to reduce inflammation and oxidative damage. Unfortunately, many people have a love/hate relationship with Brussels sprouts. For those who enjoy them, a half-cup of cooked Brussels sprouts offers 47 mcg of folate. 

Papaya

This nutrient-dense fruit is known for papain, a proteolytic enzyme that helps break down proteins into peptides (small protein fragments). That’s not all papaya is good for, though. Papaya is an excellent source of vitamins A and C, potassium, antioxidants, and, of course, folate. One cup of papaya contains 53 mcg of folate. One thing to note is that pregnant women should not consume unripe papaya, as it may induce contractions. 

Avocados

When it comes to loading up on omega-3 fatty acids, magnesium, and folate, your go-to source should be avocado. The monounsaturated fatty acids in avocado help to encourage healthier heart and brain function. Additionally, you can satisfy about 21% of your RDI of folate when you eat one-half of a raw avocado. And we all know how easy it is to do that!

Beets

The vibrant color of beets is quite mesmerizing, but it also indicates that they exhibit potent antioxidants. Beets contain nitrates, which are plant compounds that may help reduce blood pressure. The potassium in beets may also help with this process. In addition to providing the body with manganese and vitamin C, beets offer about 148 mcg of folate per one cup. 

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Thiamin (or thiamine), also known as vitamin B-1, is a water-soluble vitamin that tissues in the body need to function properly. It was the first B vitamin that scientists discovered, so they appropriately named it vitamin B-1. Similar to other B vitamins, thiamine helps the body convert food into energy. It also plays a role in energy metabolism and, as a result, development, growth, and cell function. 

How Much Thiamin Do You Need Every Day?

According to registered dietitians, the recommended daily allowance (RDA) of thiamin is different for men and women. Men who are ages 19 and older should consume 1.2 milligrams (mg) of thiamin per day. Women in that same age bracket should aim for 1.1 mg of thiamin per day; however, lactating or pregnant women need slightly more at 1.4 mg per day. 

There are select populations at greater risk of thiamin deficiency than others. For example, people with HIV or AIDS, elderly people, diabetics, and people who chronically consume alcohol have a higher risk. Long-term thiamin deficiency can increase the risk of Wernicke-Korsakoff syndrome, which can be life-threatening. People undergoing dialysis for kidneys or taking loop diuretics are also at risk of thiamin deficiency. 

Fortunately, thiamin deficiency is fairly uncommon in most of the developed world. It’s quite rare in adults, but it can happen. Should you need to increase thiamin levels, focus on the following foods. 

Sunflower Seeds

A mere one ounce of roasted sunflower seeds supplies the body with 35% of the RDA of thiamine. Sunflower seeds also provide niacin, healthy fats, and vitamin E, which is an important antioxidant. When you choose sunflower seeds, opt for the unsalted varieties to keep sodium intake down.

Black Beans

There are numerous reasons to keep black beans as a staple in your pantry. For starters, they are rich in plant-based protein, magnesium, iron, and fiber. Additionally, one cup of cooked black beans offers 35% of the RDA of thiamin, so don’t avoid these versatile, nutritional powerhouses. 

Flax Seeds

The mighty fiber superstars are here! Flax seeds are some of the richest sources of fiber and plant-based omega-3 fatty acids, and one ounce provides 39% of the RDA of thiamin. When purchasing flax seeds, it’s best to buy ground flax seeds, because it’s easier for the body to digest them compared to whole flax seeds. You can add ground flax seeds to muffin recipes, oatmeal, energy bites, or smoothies. 

Navy Beans

The average American only consumes 15 grams of fiber per day or less, which is below the RDA. Adult men should consume 38 grams of fiber and adult women should consume 25 grams per day. One cup of cooked navy beans offers 19 grams of fiber, but it also brings 36% of the RDA of thiamin to the table. 

Acorn Squash

Acorn squash is primarily available during the fall and winter months and it’s rich in a variety of antioxidants. It has a vibrant color and sweet flavor that pairs well with assertive spices. In addition to the antioxidants and impressive fiber content, it also contains a lot of thiamin, with one cup offering 29% of the RDA.

Asparagus

Looking to increase thiamin intake while simultaneously beating belly bloat? Look no further than asparagus spears. One cup of cooked asparagus will get you 24% of the RDA of thiamin and a hefty amount of asparagine, which is what colors asparagus green. Asparagine also acts as a natural diuretic, which may potentially reduce water retention. 

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Is everyone ready to talk about the uncomfortable sensation that is bloating? You must be, or you wouldn’t have clicked on this article. Bloating is something that can happen in an instant. One moment you feel wonderful, and then you feel gassy, puffy, and uncomfortable the next. Belly bloat, although not life-threatening, can be cause for concern if you experience it after every meal. 

What Is Bloating?

Abdominal tightness, fullness, or stomach discomfort characterize bloating. It occurs when the gastrointestinal tract fills with air or gas. The stomach feels full and tight and may look bigger than it actually is. You may even have to pull out the old stretchy pants to fight the feeling of tight-fitting clothes. While the foods you eat are often the culprit, it’s possible to experience bloating from stress, fluid retention, medications, hormonal imbalances, or inflammatory bowel diseases. 

Many foods can ferment easily in the gut and cause gas build-up. The more gas that builds up, the easier it is to experience bloating. Refined carbohydrates, processed foods, high-fat foods, dairy products, certain legumes, and some cruciferous vegetables can cause bloating. Although legumes and cruciferous vegetables are healthy foods, they can be quite gassy for people with sensitive digestive systems. Legumes often cause bloating if you eat a lot at once, due to the drastic increase in fiber intake. Most cruciferous vegetables contain raffinose, which can cause gas, but these vegetables do contain essential nutrients that support overall health.

5 Foods That May Reduce Belly Bloat

If you feel like your gut is about to bust, there are foods that may help with the deflation process. The great thing is that there is very little harm in trying out natural remedies that help with bloating. Consider the following anti-bloating foods if you feel abdominal discomfort in the future. 

Peppermint Tea

Peppermint tea is made with dried leaves from the Mentha piperita plant, which grows in many temperate climates. Much like any peppermint preparation, peppermint tea contains menthol oil, which works to relieve spasms in muscle tissue. Peppermint tea helps the body relax muscles in order to release pent up gas. It can be more beneficial to steep actual mint leaves, as some of the anti-bloat oils can get lost during the tea manufacturing process. 

Fennel Seeds

Historically, people chewed on fennel seeds to combat bad breath, but they have a long tradition of relieving digestive woes in the Mediterranean. Fennel seeds contain compounds that work to calm gastrointestinal spasms. In fact, some Indian restaurants offer fennel seeds after a meal to help reduce the risk of bloating or abdominal discomfort. For this to work, you can either chew on the seeds, or brew fennel tea and drink it. 

Pineapple

Pineapple contains bromelain, which is an enzyme that aids protein digestion. For hundreds of years, people in both Central and South America have eaten pineapple to soothe indigestion and inflammation. Snacking on a bowl of fresh pineapple when you feel bloated may be an excellent way to combat symptoms. Unfortunately, there is little research on bromelain’s effects on digestive disorders. Claims surrounding the effects on bloating are more anecdotal.

Asparagus

The veggie that makes your pee smell happens to assist the body in eliminating excess fluid. If you’ve ever eaten asparagus, you know that you pee more regularly after you eat it. Asparagus exhibits diuretic properties that help flush excess salt and water out of the body. According to Mayo Clinic, eliminating fluid can help decrease bloating. 

Ginger

Ginger may be one of the oldest home remedies for both abdominal discomfort and sore throat. Working to stimulate motility in the gastrointestinal tract, it may help relieve abdominal distention, according to a May 2018 study. There are compounds in ginger root that work to promote digestion, relieving indigestion and bloating in the process. It also has antiemetic properties, meaning it may prevent vomiting and nausea. Add a few slices of fresh ginger root to a cup, pour boiling water over it, add a little lemon juice and sweetener of choice, and then enjoy.

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