Bloating is a common problem often caused by issues like constipation or excess gas (
Plus, what you eat and drink can significantly affect bloating and other digestive issues.
Fortunately, many ingredients have been shown to promote regularity, prevent fluid retention, and enhance gut health, all of which can help keep bloating at bay.
Here are 20 foods and drinks that can help with bloating.
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 (
Eating foods with a high water content can help ensure you stay hydrated and meet your daily fluid needs.
Yogurt is packed with probiotics, a beneficial type of bacteria that plays a key role in gut health.
Furthermore, probiotics have been shown to reduce bloating and abdominal distension caused by conditions like irritable bowel syndrome (IBS), a common disorder that affects the large intestine (
Berries like strawberries, blueberries, and blackberries are loaded with antioxidants, vitamins, and minerals.
Increasing your fiber intake can enhance gut health and soften your stool to prevent constipation and bloating (
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 in your body (
Green tea also contains caffeine, a compound that stimulates digestive tract movement and acts as a natural laxative to support regularity. In turn, this can reduce bloating (14).
Celery is a nutritious veggie comprising about 95% water (
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 (
It also contains an enzyme called zingibain, which helps break down protein more efficiently to support healthy digestion (
Kombucha is a type of fermented beverage typically made from black or green tea.
It can also keep you hydrated and squeeze more inflammation-fighting antioxidants into your daily diet to help beat bloating (
Bananas are popular for their flavor, portability, and convenience.
They’re also highly nutritious and an excellent source of fiber, with 3 grams of fiber found in 1 medium (118 grams) banana (
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 provides plenty of fiber in each serving (
Asparagus is a great source of fiber, providing nearly 3 grams in each 1-cup (134-gram) serving (
Studies show that inulin may support gut health and increase regularity, which may help prevent bloating and constipation (
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 4 grams in each 1/2-cup (40-gram) serving (
Pineapple is a tropical fruit that packs a serious punch when it comes to nutrition, with plenty of vitamin C, manganese, and B vitamins in every serving (
Turmeric is a spice often used to brighten curries, soups, and side dishes.
If you experience bloating after eating foods like pasta, crackers, and bread, switching to gluten-free grains like quinoa may be worth a try.
Apples have a high water content and are rich in potassium, which supports a healthy fluid balance and helps you stay hydrated (
What’s more, they’re brimming with fiber, with almost 5 grams in just 1 medium (200-gram) apple (
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. This compound inhibits water transport from the luminal to the vascular side of the colon, acting as a natural laxative to stimulate bowel movements (
Furthermore, it can help increase your fiber intake, with over 2 grams of fiber in each cup (122 grams) of rhubarb stalk (
Kiwi is a popular fruit rich in several key nutrients, including fiber and potassium (
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 may help prevent muscle spasms in the stomach and intestines, which could also help prevent bloating (
That said, more research is needed to confirm whether the benefits of peppermint oil also apply to peppermint tea.
Closely related to vegetables like carrots, celery, and parsley, fennel is a plant known for its distinctive licorice-like flavor.
It also acts as a diuretic to increase urine production and reduce water retention (
In addition to incorporating some of the foods and drinks listed above into your daily diet, several other strategies can help prevent bloating.
For starters, be sure to eat slowly and chew your food thoroughly. This can help reduce how much air you swallow to prevent gas buildup (
To identify whether certain foods are causing your digestive issues, you may also consider tracking your food intake.
For example, foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — such as beans, dairy products, and garlic — trigger digestive symptoms like gas and bloating in some people (
Other ingredients that commonly cause bloating include sugar alcohols, cruciferous vegetables, carbonated beverages, and beer.
It’s also important to get plenty of sleep and regular exercise, as studies show that both sleep deprivation and physical inactivity may 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.