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LEAFY GREENS 

These include spinach or kale – they are excellent sources of fiber as well as nutrients like folate , vitamin C , K and A. According to research , leafy greens also contain a specific type of sugar that helps to boost the growth of healthy gut bacteria

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LEAN PROTEIN 
Lean proteins are for people with irritable Bowel syndrome , thwy should also avoid fatty foods and fried foos because fatty foods can trigger contractions of the colons and the high fat content of red meat is just one reason to choose healhier options

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FRUITS LOW IN FRUCTOSE 
For anyone who is prone to gas and bloating , there is need to reduce the consumption of fructose . Fructose also known as ” Fruit sugar ” is a naturally occuring sugar found mainly in fruits like apples, dates, figs , pears and prunes.

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On the other contrary  berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. Bananas are another low-fructose fruit that are fiber-rich and contain inulin which is a substance that stimulates the growth of good bacteria in the gut.

 

AVOCADO

This is a superfood packed with fiber and essential nutrients, such as potassium, which helps promote healthy digestive function. It’s also a low-fructose food, so it’s less likely to cause gas.

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