20 Foods and Drinks That Help with Bloating

1. Avocados

Avocados are highly nutritious, packing a good amount of folate and vitamins C and K into each serving.

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 95% water. Eating foods with a high water content can help ensure you stay hydrated and meet your daily fluid needs.

This may prevent water retention and alleviate bloating caused by dehydration.

3. Yogurt

Yogurt is packed with probiotics, beneficial bacteria that play a key role in gut health.

According to research, probiotics may improve stool frequency and consistency to promote regularity.

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.

4. Berries

Berries like strawberries, blueberries, and blackberries contain antioxidants, vitamins, and minerals.

They’re also high in fiber. Blackberries, for instance, contain nearly 8 grams (g) of fiber per cup (150 g).

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 95% water.

In addition to its high water content, celery contains mannitol, a type of sugar alcohol that softens stools to promote regularity by pulling water into the digestive tract.

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, research shows that ginger could speed up stomach emptying to prevent bloating and feelings of fullness.

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 can also keep you hydrated and squeeze more inflammation-fighting antioxidants into your daily diet to help beat bloating.

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 3 g of fiber found in 1 medium (118 g) banana.

Additionally, they’re rich in potassium, a nutrient that supports a healthy fluid balance. In turn, this may prevent bloating and water retention.

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 provides plenty of fiber in each serving.

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 3 g in each cup (134 g) serving.

It also contains a good amount of inulin, a prebiotic fiber found in various foods.

Studies show that inulin may support gut health and increase regularity, which may help prevent bloating and constipation.

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 4 g in each 1/2-cup (40 g) serving.

Plus, they contain a specific type of fiber called beta glucan, which has powerful anti-inflammatory properties.

13. Pineapple

Pineapple is a tropical fruit that packs a serious punch in nutrition, with plenty of vitamin C, manganese, and B vitamins in every serving.

Pineapple also contains bromelain, an enzyme that has long been used in traditional medicine to treat digestive disorders.

In some studies, bromelain has been shown to fight inflammation, which improves issues like bloating and swelling.

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 some research, curcumin may help improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation.

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 rich in other beneficial compounds like fiber and antioxidants that help combat bloating — even if you’re not on a gluten-free diet.

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 5 g in just one medium (200 g) apple.

In particular, apples are high in a type of soluble fiber called pectin, which can help protect your gut microbiome and help the digestion of food.

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, acting as a natural laxative to stimulate bowel movements.

Furthermore, it can help increase your fiber intake, with over 2 g of fiber in each cup (122 g) of rhubarb stalk.

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 may help reduce digestive symptoms like bloating, stomach pain, and constipation.

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 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.

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

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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 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 and physical 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.