Many foods have been shown to help with bloating by promoting regularity, preventing fluid retention, and enhancing gut health.
What you eat and drink can significantly affect bloating and other digestive issues. Here are 20 foods and drinks that can help with bloating.
Yogurt is packed with probiotics, beneficial bacteria that play a key role in gut health.
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.
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.
Ginger is an herb known for its ability to soothe digestive distress.
Kombucha is a fermented beverage typically made from black or green tea.
That said, kombucha is a carbonated beverage, so drinking too much may cause digestive distress, including bloating.
Bananas are popular for their flavor, portability, and convenience.
They’re also highly nutritious and an excellent source of fiber, with
Papaya is a type of tropical fruit known for its sweet flavor and smooth, creamy texture.
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
Pineapple also contains bromelain, an enzyme that has long been used in traditional medicine to treat digestive disorders.
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.
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
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.
Furthermore, it can help increase your fiber intake, with over
Kiwi is a popular fruit rich in several key nutrients, including fiber and potassium.
19. Peppermint tea
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.
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:
- cruciferous vegetables
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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 reducehow 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 triggerdigestive symptoms like gas and bloating in some people.
- Get enough sleep and exercise regularly: Both
sleep deprivationand physical inactivitycan 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.