1. Avocados
Avocados are highly nutritious, packing a
They’re also rich in potassium, an essential mineral involved in regulating fluid balance and sodium levels to prevent water retention.
What’s more, they’re high in fiber, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating.
2. Cucumber
Cucumbers are composed of about
This
3. Yogurt
Yogurt is packed with probiotics, beneficial bacteria that play a key role in gut health.
According to
Furthermore, probiotics
4. Berries
Berries like strawberries, blueberries, and blackberries contain antioxidants, vitamins, and minerals.
They’re also high in fiber. Blackberries, for instance, contain nearly
Increasing your fiber intake can enhance gut health and soften your stool to prevent constipation and bloating.
5. Green tea
Green tea is a great option to help you stay hydrated and prevent fluid retention.
It’s brimming with antioxidants like epigallocatechin gallate (EGCG), which can neutralize harmful free radicals and reduce inflammation.
It also contains caffeine, which stimulates digestive tract movement and acts as a natural laxative to support regularity. This means that coffee can help reduce bloating.
6. Celery
Celery is a nutritious veggie comprising about
In addition to its high water content, celery contains mannitol, a type of sugar alcohol that
Additionally, the root of the vegetable is considered a natural diuretic. This means it increases urine production to remove excess water and sodium from your body, which can help alleviate bloating.
7. Ginger
Ginger is an herb known for its ability to soothe digestive distress.
For example,
8. Kombucha
Kombucha is a fermented beverage typically made from black or green tea.
Like other fermented foods, it’s rich in probiotics and can promote gut health and regularity.
It
That said, kombucha is a carbonated beverage, so drinking too much may cause digestive distress, including bloating.
9. Bananas
Bananas are popular for their flavor, portability, and convenience.
They’re also highly nutritious and an excellent source of fiber, with
Additionally, they’re rich in potassium, a nutrient that supports a healthy fluid balance. In turn, this
10. Papaya
Papaya is a type of tropical fruit known for its sweet flavor and smooth, creamy texture.
It not only has a high water content but also
It likewise contains an enzyme called papain, which helps your body break down amino acids. This encourages healthy digestion and may help keep bloating at bay.
11. Asparagus
Asparagus is a great source of fiber, providing nearly
It also contains a good amount of inulin, a prebiotic fiber found in various foods.
12. Oats
Enjoying a bowl of oatmeal in the morning can be an easy and effective way to battle bloating.
That’s because oats are loaded with fiber, boasting
Plus, they contain a specific type of fiber called beta glucan, which has
13. Pineapple
Pineapple is a tropical fruit that
Pineapple also contains bromelain, an enzyme that has long been used in traditional medicine to treat digestive disorders.
In
14. Turmeric
Turmeric is often used to brighten curries, soups, and side dishes.
It contains a compound called curcumin, which has been studied extensively for its anti-inflammatory effects.
According to
15. Quinoa
If you experience bloating after eating foods like pasta, crackers, and bread, switching to gluten-free grains like quinoa may be worth a try.
Consuming gluten-containing foods can cause digestive issues like bloating among people with celiac disease and non-celiac gluten sensitivity.
Quinoa is also
16. Apples
Apples have a high water content and are rich in potassium, which supports a healthy fluid balance and helps you stay hydrated.
Moreover, they’re brimming with fiber, containing almost
In particular, apples are high in a type of soluble fiber called pectin, which
17. Rhubarb
Although it’s often added to sweets like pies, cakes, and crisps, rhubarb is not a fruit. Rather, it’s a vegetable known for its vibrant edible stalks.
Rhubarb contains a compound called sennoside, which inhibits water transport from the luminal to the vascular side of the colon,
Furthermore, it can help increase your fiber intake, with over
18. Kiwi
Kiwi is a popular fruit rich in several key nutrients, including fiber and potassium.
It also contains actinidin, an enzyme that may help improve digestion and speed up stomach emptying.
As such, kiwi
19. Peppermint tea
Peppermint tea is an herbal tea that’s widely used to treat a range of digestive conditions.
Peppermint oil, in particular, has been shown to decrease inflammation and treat symptoms of IBS like stomach pain, constipation, and bloating. Plus, it
That said, more research is needed to confirm whether the benefits of peppermint oil also apply to peppermint tea.
20. Fennel
Closely related to vegetables like carrots, celery, and parsley, fennel is known for its distinctive licorice-like flavor.
Interestingly, fennel and its seeds possess antispasmodic properties, meaning they can help relax the muscles in your intestinal tract to provide relief from gas and bloating.
Certain foods and beverages can contribute to bloating, especially for those with food sensitivities.
Limiting these foods may help reduce symptoms of gas and abdominal discomfort. They include:
- soda
- legumes
- cruciferous vegetables
- grains
- dairy
- beer
- garlic
Learn more about
In addition to incorporating some of the foods and drinks listed above into your daily diet, several other strategies can help prevent bloating.
- Eat and chew slowly: This
can help reduce how much air you swallow to prevent gas buildup. - Take supplements: Probiotics or digestive enzymes may help reduce digestive discomfort.
- Track your food: This can help you identify whether certain foods are causing your digestive issues. For example, foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — such as beans, dairy products, and garlic —
can trigger digestive symptoms like gas and bloating in some people. - Get enough sleep and exercise regularly: Both
sleep deprivation andphysical inactivity can affect digestive health and worsen issues like bloating.
Lastly, you may also consider consulting a doctor to determine whether you have any food sensitivities or other underlying conditions that could contribute to bloating, such as IBS.
Bloating is a common issue that can be caused by a number of conditions.
Many foods and drinks may help decrease bloating by reducing constipation, alleviating inflammation, and supporting a healthy fluid balance.
Chewing your food thoroughly, taking certain supplements, and determining whether certain ingredients contribute to your digestive issues may also help relieve bloating.
If your symptoms are serious or persist, consider consulting a doctor for personalized recommendations and treatment.