14 Foods That Help With Bloating


Article by Dr. Layla Sade

Photography by Dr. Layla Sade

Depending on the cause of your bloat, certain foods can help you get relief by reducing inflammation, activating the release of digestive enzymes, or coaxing the bloat through your digestive tract with water and fiber. While there is no magic pill for nixing that pesky bloated feeling, there are some foods that can help. Check out the below options and keep them at the ready for the next time discomfort strikes.

1 Avocado: Haas avocados are high in fiber, water, and potassium. The latter two help your body maintain fluid, which keeps the digestive tract lubed up and moving. And fiber helps push the waste through, keeping you regular.

2 Ginger: Ginger is an ancient remedy for stomach problems because it soothes inflammation in the gut, the root was found to relieve gas, fight acid reflux, reduce intestinal cramping, and prevent indigestion and bloating.

3 Cucumber: Cucumbers are high in potassium, and potassium is an electrolyte that lessens the effects of sodium. As we know, super salty foods increase bloating risk, so noming on some cucumbers after crushing a bag of chips may balance the scales.

4 Oats: Oats are a food that should alleviate bloating thanks to their stores of fiber—specifically, beta-glucan, which is an anti-inflammatory fiber that can give your puffiness a one-two punch.

5 Celery: Celery is ultra-high in water and can boost your hydration levels with a satisfying crunch rather than a slog through a bottle of H20. With this and its fiber content, it can decrease bloating by maintaining healthy digestive movement. Celery also contains antioxidants that may help combat gut inflammation.

6 Bananas: Bananas are a bloat-battling triple threat: They’re high in the electrolyte potassium, which makes them hydrating and sodium-combatting. They’re also a prebiotic, which provides food for your gut’s healthy bacteria. Lastly, they’re fibrous, which makes them great for digestion in general.

7 Mint: Mint is a known herbal remedy for digestive discomfort, and its soothing properties help reduce bloating.

8 Fennel: Fennel and its many forms (root veggie, leafy topping, crunchy seeds) have all been found to aid digestive health in some way. The seeds are a mainstay in herbal medicine to treat bloating and menstrual cramps, and the veggie itself is full of gut-loving fiber and water, which is why it as a bloating-friendly food.

9 Apple cider vinegar: Apple cider vinegar is great for bloating because it contains probiotics that may stimulate digestion and promote the breakdown of food. You can use it in a homemade salad dressing or mix a tablespoon or two into a glass of water.

10 Grapefruit: Grapefruit contains enzymes that can aid in digestion and reduce inflammation in the gut. Grapefruit seed extract, has antimicrobial properties that can help to eliminate harmful bacteria in the gut that may contribute to bloating.

11 Turmeric: This root contains an active compound called curcumin which has anti-inflammatory properties and may help reduce inflammation in the gut, therefore reducing bloating.

12 Quinoa: Quinoa is a gluten-free grain that can satisfy your carb craving without wreaking havoc on your stomach. It also contains antioxidants that could be anti-inflammatory to the gut.

13 Pineapple: Pineapple is mostly water, which is why it’s so refreshing on a hot day.. Additionally, pineapples contain a natural digestive enzyme called bromelain, which aids in the breakdown of food in the GI tract.

14 Lemon: Lemon is alkalizing, meaning it can help balance your body’s pH, stimulate digestive enzymes, and improve digestion. A 2022 study published in the European Journal of Nutrition also found lemon juice to speed up gastric emptying when compared to tea and water.

Should I eat if I’m bloated?

While you should listen to your body and hunger cues, there are foods that can help with bloating, as noted above. If gas and bloating are a common occurrence for you, work with a registered dietitian to troubleshoot which foods cause the most symptoms. You often can start by eliminating foods that are high in FODMAPs (short-chain carbohydrates) for a period of time and then do a reintroduction phase to determine which foods are most troublesome for you.

Businesses Featured in this Article

Related Businesses

The Stretch Mobility Coach


The Stretch Mobility Coach

West Chester, OH

The Stretch Mobility Coach is the premiere pain and tightness specialty clinic in the Tri State area. We specialize in...

Idaho Nutrition Associates


Idaho Nutrition Associates

Boise, ID

We are a team of several Registered Dietitians helping people thrive in their life by: Preventing and managing diseases...

Precision Chiropractic ATX


Precision Chiropractic ATX

Austin, TX

Specializing in Chiropractic BioPhysics, the most researched and evidence based technique in chiropractic, Precision...

See More

Related Articles

See More