Feeling bloated? These 19 foods can help to chill your stomach out
Bloating happens to the best of us, and it’s usually nothing to worry about.
But it can make you feel super uncomfortable, and chances are you want to get rid of that feeling ASAP. While you can reach for an over-the-counter drug for relief, you’ll likely want to try foods that help with bloating first.
What helps from bloating?
Pinpointing the types of food you should and shouldn’t eat can help you better predict the possibility you’ll be dealing with gas bloat after a big meal. Dairy, beans, cruciferous veggies like broccoli or cauliflower, or greasy foods can increase those odds for many people. ‘We’re all very different, and some foods that might trigger gas for one person don’t for another,’ notes Jessica Cording, registered dietician, and the author of The Little Book of Game Changers.
Another type of bloat, water bloat, often flares up due to hormonal changes during your menstrual cycle, dehydration, or excess sodium intake.
What foods cause bloating?
Eating a lot of packaged sauces and meals, salty snacks, takeout meals or fast food typically leads to consuming too much sodium. Jaclyn London, a registered dietitian, suggests eating foods that provide potassium, magnesium and calcium. ‘Make sure you’re staying hydrated and consuming these key minerals (electrolytes) that also serve to counterbalance the effects of sodium in your body.’
What to drink for bloating?
Water is pretty important for de-bloating, says Torey Armul, registered dietitian, and a national media spokesperson for the Academy of Nutrition and Dietetics — especially when your diet is full of high-fibre foods. ‘When you eat fibre, you need to drink enough water to digest and move it efficiently through your GI tract,’ she says.
Just note that in the short term, water can make you feel more bloated. Also, it’s smart to steer clear of fizzy water, which can introduce extra gas into your digestive tract (not ideal).
Bloating typically goes away on its own, but you can speed up the process by snacking on these 19 foods that reduce bloat, according to nutritionists and backed by research.
19 foods that reduce bloating
1. Yoghurt
Yoghurt is packed with probiotics – good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation.
‘Probiotics are an important piece in the big picture of gut health, especially when you’ve got bloating and gas,’ says Cording.
Probiotics can reduce bloating and abdominal swelling in those with irritable bowel syndrome (IBS), studies show.
Opt for Greek yoghurt to bump up the protein to 20 grams while lowering the carb count, and consider topping your bowl with some fresh fruit like grapefruit slices or blueberries for a fun sweet treat. Can’t digest yoghurt because of the lactose? Try kefir, suggests Cording. ‘It’s 99 per cent lactose-free and has a greater variety of probiotic bacteria,’ she says.
2. Ginger
One of the oldest herbal medicines around, ginger’s anti-inflammatory properties work wonders on bloat and gas.
‘Ginger contains a digestive enzyme called zingibain, which helps the body break down protein,’ says Tara Coleman, a clinical nutritionist in San Diego. Ginger has a soothing quality on the digestive system by decreasing pressure on the lower oesophagus to reduce cramping and bloating, research shows.
‘It also has a nice relaxing effect on your intestines, reducing inflammation in your colon, which helps the food you eat pass through your system more easily, and in turn, reduce the bloat and gas you experience,’ says registered dietician Kristin Kirkpatrick, wellness manager at the Cleveland Clinic Wellness Institute.
Enjoy it in a warm cup of homemade tea to sip on it before, during, or after a meal.
3. Fennel
Fennel is a natural diuretic that can also help banish intestinal gas (a.k.a. it works on both types of bloating).
‘The compounds anethole, fenchone, and estragole in fennel seeds have antispasmodic and anti-inflammatory properties that relax the intestinal muscle and allow trapped gas to dissipate,’ says Coleman.
Fennel can also reduce bloating and gas production by improving digestion, studies show.
While you can add the seeds to a cup of tea, Cording says you can also add a cup of sliced fennel bulb into your salad to add a little extra fibre to help you fill up and feel satisfied for longer.
4. Bananas
Potassium is the main reason this low-maintenance food helps with bloat.
‘Part of what causes your body to retain water is you’ve eaten too much sodium,’ says Cording.
‘Potassium-rich foods help flush out sodium and water.’ Research shows that this helps balance body fluid and get rid of excess water in the body to squash your bloat.
While eating one banana won’t magically cure bloat, eating potassium-rich foods like bananas throughout the day will help reduce bloat, she adds.
5. Lemons
Yep, the old lemon water trick actually works. Lemon juice is very similar in acidity to the stomach's digestive juices (yum!) says Coleman, so it can help relieve bloating and other symptoms of indigestion.
By drinking lemon juice on the reg, you’re doubling down on hydration plus getting acids to help your GI tract move things along faster since a 2022 study published in the European Journal of Nutrition found the citric acid in lemon boosts the digestive fluid in your stomach to break down food.
6. Watermelon
Made up of more than 90 per cent water, watermelon is a tasty way to get more bloat-fighting liquids into your diet. Watermelon also has loads of phytochemicals like vitamin C and beta-carotene, which research has found to prevent chronic disease and calm bloat triggered by inflammation.
This naturally sweet fruit is also a source of lycopene, an antioxidant carotenoid associated with heart health. Snack on a handful of watermelon cubes when hunger strikes.
7. Avocado
If you’re on a low-carb diet, like keto, avocados are an excellent source of bloat-reducing potassium and antioxidants for just six grams of carbs — a quarter of what you’d get in a banana. Research also suggests that avocados can improve your gut health and combat bloat by breaking down fibre and reducing bile acids (digestive fluids produced by the liver).
8. Cucumber
‘Cucumber contains lots of water to help keep you hydrated,’ says Cording, which is great for helping to clear out excess water from your cells and gas from your GI tract.
What’s more, cucumbers contain sulphur and silicon, which act as a mild natural diuretic that makes you wee. They’re also a good way to get your GI tract moving minus the gassy factor of cruciferous veggies.
9. Asparagus
The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention.
‘Asparagus also contains prebiotic fibre, which is good for nourishing the probiotics in your gut and keeping your digestive tract running,’ says Cording.
Research also suggests that asparagus contains prebiotic fibre, which feeds the good bacteria in your gut and can promote healthy digestion.
10. Kiwi
These powerful little fruits contain another enzyme, actinidin, that helps speed up digestion, says Cording.
Just two kiwis are also an excellent source of bloat-beating potassium and fibre — all for just 90 calories.
Studies show they can induce normal bowel movements to minimize bloating and stomach pain caused by constipation.
11. Papaya
The papain in papayas is yet another enzyme that helps break down the foods you eat and fight inflammation. The creamy fruit is also loaded with water and fibre, which help promote digestion and regularity to minimize bloat.
‘You can buy papain in supplement form. It’s very effective for soothing the digestive process, especially during the menstrual cycle,’ says Cording.
You’ll also get fibre along with a healthy dose of the anti-inflammatory vitamin A. Just keep a serving to one cup, adds Cording, since the high amount of fructose can sometimes be rough on your GI system.
12. White beans
While other beans can lead to mega-bloat, white beans (a.k.a. navy beans) are actually 'high in potassium, which helps balance out sodium levels in our body,' says registered dietician Keri Gans, RD, author of The Small Change Diet.
Research shows white beans contain loads of fibre, which improves digestion and promotes regular bowel movements to limit bloat due to constipation.
White beans are a great addition to soups, along with kale, carrots, and other vitamin-rich veggies. Or, you can use them as an alternative to chickpeas in hummus for an equally protein-packed spread.
13. Pineapple
Another water-dense fruit, pineapple contains a digestive enzyme called bromelain, says Gans.
‘Mostly reported anecdotally, bromelain is thought to assist in digestion, by breaking down proteins in the stomach that may otherwise cause bloating,’ she explains.
Throw pineapple in your morning smoothie, or top a piece of toast with a spread of cottage cheese and a few slices of pineapple.
14. Beetroot
Beetroot is another potassium-rich food, which can help counteract sodium in your body, and therefore bloat. In fact, 'One cup of beetroot has more potassium, fibre, and protein than a medium banana,' says Armul. Plus, it has fewer calories, too.
Add beetroot to your salad, roast them with a tray of veggies, or slice them into sticks and bake them to make beetroot fries.
15. Celery
Celery is packed with water and can help with bloating thanks to the healthy dose of dietary fibre it contains. It's also G.I. tract friendly, perfect for improving the condition of the stomach lining and reducing inflammation.
‘It makes you urinate, so it can help with any water bloat you’re feeling,’ says New York City-based dietitian Brigitte Zeitlin, RD.
Cut the celery root into cubes and sauté with thyme and onion, purée it into soup, or roast it in the oven as “steaks.” Or snack on raw celery between meals to help aid digestion. Even better – pair it with a beetroot hummus dip. Delicious!
16. Tomatoes
When it comes to water bloat, consuming more water (which tomatoes contain lots of) is key. ‘It might sound counter-intuitive, but fluid pushes out fluid,’ says Zeitlin.
Because heat evaporates tomatoes' water and breaks down their fibre (which is key to keeping your digestion moving), it's best to eat 'em raw. Chop them up into a salsa, toss them into a salad or add slices to a sandwich.
17. Artichokes
When foods linger in your gut, they ferment, resulting in gas. Adding fibrous foods, like artichokes, to your diet prevents this by pushing foods along.
Studies also find that artichoke promotes good bacteria in your gut, which can keep you regular and relieve bloating caused by indigestion.
‘They’re way more versatile than they get credit for,’ says Zeitlin. Add artichoke hearts to salads, pasta, or toast—or simply grill them whole and dip them in yoghurt-dill sauce. Just watch the sodium count on canned versions.
18. Lentils
Don't beans make you bloated? Well, it depends. Legumes do make some people feel gassy.
That said, though, lentils are ‘a phenomenal source of fibre, and a little bit goes a long way,’ says Zeitlin. If you handle legumes well, the fibre in lentils helps you push anything lagging in your GI tract right on through.
Zeitlin recommends sautéeing lentils to make them easier to digest. (Don't worry, you won't break down all their fibre.)
19. Sweet potato
Yet another potassium-rich food that fights sodium-induced water retention: sweet potatoes. These healthy carbs are also packed with bloat-fighting fibre. Plus they contain the antioxidant beta carotene, which supports vision and organ health.
Bake sweet potato and top with a dollop of Greek yoghurt, add roasted cubes to salads or grain bowls, or purée it into root veggie soup. (Just keep the skin on, since it contains lots of fibre.)
Emma Willis: From delivering babies in hospitals to delivering singles to the altar
Read more in Nutrition
Poorly tummy? These are the best foods to reach for if you have an upset stomach
What is a calorie deficit? Is it really as simple as ‘eat less and move more’?
‘I quit drinking coffee over a year ago - this is why it's the best decision I've ever made’
17 ultra-processed foods to swerve – and what to swap them for, according to a dietitian
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER
You Might Also Like
