Numerous foods are known to alleviate bloating by encouraging digestive regularity, minimizing fluid retention, and improving overall gut health. Bloating, a common issue frequently linked to constipation or an accumulation of gas, can be influenced by your dietary choices. The types of foods and beverages you consume play a crucial role in either exacerbating or relieving bloating and various digestive discomforts. Below, we present 20 foods and drinks that may assist in reducing bloating and promoting a healthier digestive system.

What to Eat When You Feel Bloated

A variety of fruits, vegetables, and low-fat dairy products can be effective in alleviating bloating.

1. Avocados

Avocados are incredibly nutrient-dense, loaded with folate, vitamin C, and vitamin K in every serving. They are also abundant in potassium, a mineral that plays a pivotal role in maintaining fluid balance and regulating sodium levels, thus helping to prevent water retention that may lead to bloating. Moreover, their high fiber content promotes healthy digestion by moving slowly through the digestive tract, aiding in regularity and preventing constipation and bloating.

2. Cucumber

Cucumbers consist of about 95% water, making them an excellent choice for hydration. Consuming water-rich foods can help mitigate water retention and may alleviate bloating resulting from dehydration. Additionally, some studies indicate that cucumbers might alleviate symptoms associated with irritable bowel syndrome (IBS), such as bloating, abdominal pain, and diarrhea.

3. Yogurt

Yogurt is filled with probiotics, which are beneficial bacteria essential for maintaining gut health. Research shows that probiotics can significantly reduce bloating and abdominal discomfort associated with IBS, a prevalent condition affecting the large intestine. Furthermore, studies indicate that probiotics may enhance stool frequency and consistency, contributing to bloating relief.

4. Berries

Berries, including strawberries, blueberries, and blackberries, are rich in antioxidants, polyphenols, vitamins, and minerals that offer a multitude of health benefits. A recent review from 2023 suggests that the polyphenols in these fruits may alleviate IBS-related symptoms like bloating, thanks to their positive effects on gut health and inflammation. Moreover, the fiber content in berries helps to ease bloating by reducing intestinal gas and flushing out excess body water.

5. Celery

Celery is a nutritious vegetable made up of about 95% water. This crunchy vegetable contains mannitol, a sugar alcohol that softens stools, promoting digestive regularity by drawing water into the digestive system. This can help relieve both bloating and constipation. Additionally, celery is considered a natural diuretic, enhancing urine production to eliminate excess water and sodium from the body, thus aiding in bloating reduction.

6. Ginger

Ginger is an herb renowned for its ability to alleviate digestive issues. Research demonstrates that ginger may accelerate stomach emptying, which helps prevent bloating and sensations of fullness.

7. Bananas

Bananas are beloved for their taste, convenience, and portability. They provide a substantial amount of fiber, with about 2.6 grams in a medium-sized banana (118 g). Additionally, bananas are high in potassium, a vital nutrient that supports healthy fluid balance, potentially preventing water retention that leads to bloating.

8. Papaya

Papaya is a tropical fruit celebrated for its sweet taste and smooth texture. This fruit contains papain, an enzyme that aids in breaking down proteins, promoting healthy digestion and potentially keeping bloating at bay. Papaya also has a generous fiber content in each serving.

9. Asparagus

Asparagus is an excellent source of fiber, offering approximately 2.8 grams per cup (134 g). This vegetable also contains inulin, a prebiotic fiber found in various foods. Studies suggest that inulin may enhance gut health and promote regularity, which can help prevent bloating and constipation.

10. Oats

Starting your day with a bowl of oatmeal may help combat bloating. A half-cup serving can provide around 4 grams of fiber. Oats are classified as soluble fiber, which may alleviate bloating by decreasing intestinal gas production and regulating bowel movements. Opting for plain, steel-cut oats over those with added sugars is advisable.

11. Pineapple

Pineapple is a tropical delight, rich in vitamin C, manganese, and various B vitamins in every serving. This fruit contains bromelain, an enzyme traditionally used in medicine to treat digestive issues and alleviate symptoms like bloating, heartburn, and indigestion.

12. Turmeric

Turmeric is often used to add flavor and color to curries, soups, and side dishes. This spice contains curcumin, a compound extensively researched for its anti-inflammatory properties. Some studies suggest that curcumin may enhance gut health and alleviate IBS symptoms, such as gas, bloating, and constipation.

13. Quinoa

If you experience bloating after consuming pasta, crackers, or bread, switching to gluten-free grains like quinoa could be beneficial. For individuals with gluten-related disorders such as celiac disease and non-celiac gluten sensitivity, gluten-containing foods often lead to digestive issues like bloating. Quinoa is also rich in fiber and antioxidants that may help reduce bloating, regardless of whether you're on a gluten-free diet.

14. Rhubarb

Rhubarb is a vegetable recognized for its vibrant edible stalks. It contains sennosides, compounds that inhibit water transport from the luminal side to the vascular side of the colon, acting as a natural laxative to stimulate bowel movements. Rhubarb can also boost your fiber intake, providing over 2 grams per cup (122 g) of stalk.

15. Kiwi

Kiwi is a popular fruit abundant in essential nutrients, including fiber and potassium. It contains actinidin, an enzyme that may facilitate digestion and accelerate stomach emptying. As such, kiwi may alleviate digestive symptoms like bloating, abdominal pain, and constipation.

16. Fennel

Fennel is notable for its unique licorice-like flavor. Its seeds are commonly used as a digestive aid, helping to reduce gastrointestinal symptoms such as bloating, gas, and indigestion. Fennel seeds may also possess antispasmodic properties, potentially relaxing intestinal muscles to relieve gas and bloating.

Beverages to Alleviate Bloating

Certain beverages can effectively help ease the discomfort of bloating.

17. Green Tea

Green tea is loaded with antioxidants, particularly epigallocatechin gallate (EGCG), which is known to combat harmful free radicals and mitigate inflammation in the body. Studies indicate that the antioxidant and anti-inflammatory characteristics of green tea may also assist in alleviating the symptoms associated with inflammatory bowel disease (IBD), such as bloating. Additionally, it contains caffeine, which can stimulate the motility of the digestive tract and function as a natural laxative to promote regular bowel movements.

18. Peppermint Tea

Peppermint tea is a widely consumed herbal infusion that is effective for treating various digestive issues. Particularly, peppermint oil has demonstrated efficacy in reducing inflammation and alleviating symptoms associated with irritable bowel syndrome (IBS), including abdominal pain, constipation, and bloating. Moreover, it can help prevent muscle spasms in the stomach and intestines, potentially reducing the occurrence of bloating as well. However, further studies are necessary to determine if the benefits of peppermint oil extend to peppermint tea.

19. Kombucha

Kombucha is a fermented drink usually made from black or green tea. Like many fermented foods, it is rich in probiotics, which can enhance gut health and promote regularity. A study conducted in 2023 with 40 female participants revealed that those who consumed 220 milliliters (mL) of a kombucha-based drink experienced marked improvements in constipation and bloating after 10 days, compared to those who solely drank water. Nevertheless, kombucha is a carbonated beverage, and excessive consumption might lead to digestive discomfort, such as bloating.

Moreover, many commercial kombucha options are high in sugar, which could negate the positive effects of probiotics if consumed in large amounts. It may be beneficial to opt for kombucha without added sugars or to brew your own to manage sugar levels effectively.

20. Kefir

Kefir is a fermented milk product celebrated for its abundant probiotic content and its contributions to gut health and immune function. A 2018 study involving individuals with IBD suggested that drinking 400 mL of kefir daily for four weeks led to a significant reduction in bloating while improving overall quality of life.

Which Foods and Beverages Can Exacerbate Bloating?

Many individuals, particularly those with food sensitivities, may find that certain foods and drinks can lead to increased bloating. To alleviate symptoms such as gas and abdominal discomfort, it may be beneficial to limit your intake of the following items:

• Carbonated beverages, including soda and beer
• Legumes and beans (dal)
• Cruciferous vegetables, like broccoli, cauliflower, Brussels sprouts, and cabbage
• Onions and garlic (lehsun)
• Nuts, particularly cashews and pistachios
• Whole grains (gehu ke anaj)
• Dairy products, especially for those with lactose intolerance

Explore further to understand more about the impact of these foods on your digestive health.

Alternative Methods to Mitigate Bloating

Alongside incorporating specific foods and beverages into your daily regimen, explore these additional strategies that can effectively help in preventing bloating:

• Engage in consistent physical activity
• Practice eating and chewing your food at a slower pace
• Avoid drinking beverages through a straw
• Opt for smaller, more frequent meals
• Gently massage your stomach area

It might be beneficial to maintain a food journal, where you can log the foods and drinks you consume, along with any instances of bloating. This practice can assist you in pinpointing specific triggers. Finally, consider consulting with a healthcare professional to investigate any potential food sensitivities or other underlying issues, such as Irritable Bowel Syndrome (IBS), that may be contributing to your bloating concerns.

The Bottom Line

A variety of foods and beverages can effectively aid in minimizing bloating by targeting factors such as intestinal gas reduction, constipation relief, inflammation alleviation, and promoting a healthy fluid balance in the body. For instance, incorporating ingredients like ginger (adrak), peppermint (pudina), and fennel (saunf) can be beneficial due to their natural soothing properties. Additionally, it’s important to chew your food thoroughly, as this aids in digestion, and considering specific supplements may also be advantageous. Identifying whether certain foods or ingredients cause digestive discomfort can significantly contribute to alleviating bloating. However, if your bloating symptoms are severe or continue to persist, it is prudent to consult a healthcare professional for tailored advice and effective treatment options.