Your diet might be to blame if you struggle with constant bloating, gas, and indigestion. While it can undoubtedly be frustrating trying to identify the source of stomach issues, there are a few items that nutritionists recommend adding or removing from your meals to help reduce these uncomfortable symptoms.
To make it easier for you, we've narrowed down our top 10 foods nutritionists agree will help reduce bloating and gas if incorporated into your daily diet. From serving fermented foods for gut health to increasing natural fiber intake through fresh fruits and veggies, keep reading to find out which changes could benefit you most!
What Causes Bloating?
Bloating is generally due to the accumulation of gas in our digestive tracts. Some of the most common causes include overeating, consuming certain foods or drinks (e.g., carbonated beverages), dehydration, an allergy to specific food components such as gluten, overconsumption of sugar, simple carbohydrates, fried, fatty foods, or excessive stress or anxiety.
Eating too quickly can also contribute to bloating as it increases the air swallowed during a meal. Eating foods high in fiber can trigger bloating because they take longer to digest, while fatty and processed foods may also slow digestion and cause increased gas production.
Whether you suffer from regular bloating or not, understanding these potential triggers can help you prevent it.
It is essential to be mindful of your eating habits and dietary choices to avoid any issues with uncomfortable bloating. As there are many potential causes of bloating, it's essential to speak with your doctor about what might be causing the discomfort for you so you can resolve it effectively.
How Can You Reduce Bloating?
If you're feeling overly full and bloated, there are several ways to reduce the symptoms. First and foremost, ensure you drink plenty of water throughout the day, as dehydration is a primary cause of bloating. Additionally, limit your intake of sodium and processed foods to reduce bloating.
Other good practices include:
- Reducing stress levels.
- Avoiding carbonated beverages.
- Eating smaller meals more frequently throughout the day.
- Increasing fiber intake.
- Exercise can also help reduce abdominal bloating by speeding up digestion.
If these steps fail to help relieve your bloat, it's possible something more serious such as irritable bowel syndrome or intestinal obstruction is causing it, and you should consult your doctor for treatment.
How Do Certain Foods Help Reduce Bloating?
Eating the right foods can help reduce bloating and make us feel more comfortable. For instance, probiotic-rich foods such as kimchi and miso can replenish the healthy bacteria in the gut, reducing inflammation.
Additionally, foods high in potassium and magnesium, such as spinach or bananas, can help move excess water out of your system. Eating plenty of fiber-rich produce is also extremely helpful for relieving digestive upset.
Cruciferous vegetables like broccoli and Brussels sprouts are especially beneficial for soothing digestion and eliminating excessive gas buildup.
Finally, hydrating regularly throughout the day will help reduce bloating by allowing your body to absorb food more efficiently. These simple strategies can be beneficial when countering uncomfortable bloating episodes caused by eating greasy or processed meals.
Foods That Reduce Bloating
Foods that reduce bloating can help provide natural relief to uncomfortable, gassy tummies. To make it easier for you, we've narrowed down our top 10 foods nutritionists agree will help reduce bloating and gas if incorporated into your daily diet.
Cucumber is an incredibly effective tool for relieving bloating. The cucumber's high water content makes it an excellent diuretic; its potassium and magnesium content act as natural muscle relaxants, which also helps with bloating.
Additionally, the cucumber has a good amount of Vitamin C and Silica, aiding digestion. Eating cucumbers can help improve the digestive process by introducing more water into the body and flushing out toxins in the system, which can reduce or eliminate abdominal discomfort stemming from bloating.
Plus, cucumbers are low in calories and fat-free, so it is an excellent dietary choice!
Yogurt contains many probiotics, which are bacteria shown to help improve digestion. In addition, due to its low-calorie content and high calcium levels, yogurt helps fill us up without causing excessive gas production.
Furthermore, it helps relieve gastrointestinal issues such as cramps, indigestion, and constipation by improving nutrient absorption and relaxing the digestive tract. Therefore, an easy way to ensure that your digestive system remains without issues is to enjoy a cup of yogurt with each meal daily — you will soon notice reduced bloating.
3. Green Tea
Green tea is an ancient herbal remedy, taken for centuries to relieve various ailments. It is an efficient way to help reduce bloating, particularly post-meal bloat. Green tea contains natural compounds called flavonoids which are powerful antioxidants and enzymes that improve digestion in the body.
Drinking green tea regularly not only helps the digestion process but also aids in the breakdown of complex carbs and fatty foods, resulting in less bloating. In addition, its diuretic properties prevent water from being held in certain body parts, reducing swelling and bloated bellies.
Hot water with green tea helps break down fat deposits, making it easier for your body to absorb nutrients to nourish your cells and ultimately reduce bloating. All this makes it clear why green tea has become so popular as a digestion aid and why you should consider adding it to your daily diet.
Celery is one of the most effective natural remedies for bloating. It contains numerous vitamins and minerals, which help reduce fluid retention. Celery also has a high fiber content, which can help control hunger and stabilize digestion.
The diuretic effect of celery also helps flush out excess water from your body. It reduces inflammation in the digestive system and helps reduce the risk of gas and bloating caused by an unhealthy diet.
In addition, celery is full of enzymes that aid digestion and provide the body with essential nutrients, vitamins, and minerals. For these reasons, adding more celery to your diet can help improve digestion and reduce bloating significantly.
Avocados are an excellent choice for those looking to reduce bloating. They contain natural electrolytes and dietary fiber, which help promote good digestion and reduce gas accumulation in the belly.
Additionally, avocados contain a high amount of healthy fats, which help delay stomach emptying and limit the buildup of excess water in the system.
Furthermore, avocados are packed with essential vitamins and minerals that can help regulate hormones that control digestion and reduce inflammation. As such, eating avocados as part of a balanced diet is one of the best ways to combat bloating and enjoy lasting digestive health.
Kombucha is an ancient health tonic that has gained popularity in recent years. It contains a combination of probiotics, organic acids, and other healthy compounds that can help reduce bloating.
Many people find relief from bloating after consuming kombucha due to its probiotic content; these good bacteria can help balance microbial communities in the digestive system, helping improve digestion and overall gut health.
Additionally, organic acids found in kombucha can help reduce symptoms of indigestion by increasing digestive motility and helping break down foods more efficiently.
Lastly, its antioxidant content may further reduce symptoms of bloating by aiding digestion and promoting toxin removal from the body. Drinking kombucha is an excellent way to keep the digestive system optimally working while reducing unwanted bloating.
Ginger has been widely used for centuries as an effective remedy to help reduce bloating. High in antioxidants and natural anti-inflammatory, ginger helps to soothe an upset stomach and alleviates stomach discomfort.
It can also aid digestion and absorption of nutrients, which helps reduce bloating caused by gases or fluid accumulation. Studies show ginger effectively decreases symptoms associated with chronic indigestion, such as excessive bloating.
The best way to use ginger for this purpose is to make tea by grating some fresh ginger into boiling water and then placing the mixture into a cup with some honey or lemon.
You can also try freshly juicing it and adding the juice to your favorite smoothie recipes. Incorporating ginger into your daily diet may help reduce uncomfortable episodes of bloating.
Papaya is a delicious and highly nutritious fruit that can help reduce bloating. The enzyme papain found in papaya helps break down proteins which can help your body more easily absorb nutrients and prevent the discomfort of bloating.
Regularly eating papaya can help maintain the health of your digestive system, allowing food to move through your intestines more efficiently.
Papaya is also rich in dietary fiber, vitamins A and C, and potassium, all important for good digestion. Additionally, its high water content can act as a natural diuretic, helping to rid the body of excess fluid, leading to bloating.
When you're suffering from an upset stomach or just looking to support overall digestive well-being, turn to papaya as a safe and natural remedy for relief.
Bananas are a great way to help reduce bloating due to their high fiber content and ability to produce natural antacids. Eating bananas helps keep bowels regular and speeds up digestion, thus preventing the accumulation of air bubbles that cause bloating.
Their high potassium content also helps regulate bodily fluids; plus, they provide essential electrolytes that can assist in hydration to expel excess gas within the digestive system.
Additionally, bananas act directly on the stomach lining and help stimulate peristalsis, which again aids the body in maintaining balance and comfort during digestion. All this makes them one of the most effective natural remedies to reduce bloating.
Asparagus is a member of the lily family and is a popular vegetable known for its long, thin stems and nutty flavor. Asparagus contains an array of B- vitamins, zinc, and minerals that have diuretic properties, helping to reduce the accumulation of fluids in your body by stimulating urine production.
Additionally, asparagus contains fibers that can bind water in the intestines, promoting better digestion and preventing gas and bloating. Eating asparagus raw or lightly steamed will maximize the health benefits provided by this veggie; adding some lemon juice also helps bring out its full flavor.
Asparagus makes for a digestive powerhouse when enjoyed regularly, making it a fantastic way to combat bloating when added to your diet!
The Bottom Line
Start by incorporating more of these 10 foods into your diet if you're looking for ways to reduce bloating and gas. From probiotic-rich yogurt to ginger, plenty of options can help relieve uncomfortable symptoms. And while everyone's experience with bloating is different, these foods may provide some much-needed relief.
- Fioramonti, Jean, et al. “Probiotics: What Are They? What Are Their Effects on Gut Physiology?” Best Practice & Research Clinical Gastroenterology, vol. 17, no. 5, Oct. 2003, pp. 711–24. ScienceDirect, https://doi.org/10.1016/S1521-6918(03)00075-1.
- Mengstu, Abrha, et al. “Health-Promoting Benefits, Value-Added Products, and Other Uses of Banana.” Non-Timber Forest Products: Food, Healthcare and Industrial Applications, edited by Azamal Husen et al., Springer International Publishing, 2021, pp. 339–64. Springer Link, https://doi.org/10.1007/978-3-030-73077-2_15.
- Nikkhah Bodagh, Mehrnaz, et al. “Ginger in Gastrointestinal Disorders: A Systematic Review of Clinical Trials.” Food Science & Nutrition, vol. 7, no. 1, Jan. 2019, pp. 96–108. DOI.org (Crossref), https://doi.org/10.1002/fsn3.807.