{"id":626895,"date":"2024-02-19T12:54:59","date_gmt":"2024-02-19T17:54:59","guid":{"rendered":"https:\/\/www.singlecare.com\/blog\/?p=626895"},"modified":"2026-03-04T17:34:38","modified_gmt":"2026-03-04T22:34:38","slug":"foods-that-help-with-bloating","status":"publish","type":"post","link":"https:\/\/www.singlecare.com\/blog\/foods-that-help-with-bloating\/","title":{"rendered":"10 foods that help with bloating and 8 foods to avoid"},"content":{"rendered":"

Belly bloat has many causes, including excess gas, fluid retention, constipation, menstruation, food intolerances, small intestinal bacterial overgrowth, and irritable bowel syndrome. But whatever the cause, you may be able to prevent bloating by tweaking your diet. We\u2019ve consulted the experts to recommend 10 foods that help with bloating and eight foods to avoid.\u00a0<\/span><\/p>\n

The connection between diet and bloating<\/span><\/h2>\n

\u201cBloating is [often experienced as] stomach discomfort that may include distention, gas, cramps, [and accompanied by] constipation, or diarrhea. It usually is more severe after eating and less severe before eating,\u201d says <\/span>Kimberly Gomer<\/span>, a registered dietitian and licensed dietitian nutritionist in private practice in Miami, Florida.<\/span><\/p>\n

Bloating is often your body reacting to your diet. Gomer says the most common causes of bloating discomfort include dairy, gluten, lactose intolerance, or other sensitivity to specific foods. She also says chronic constipation caused by food additives, especially those found in highly processed foods, may be to blame. \u201cSome people experience bloating after eating high-fiber foods, a big meal, or a meal that is fat-heavy or spicy. Additionally, a change in diet may cause temporary digestive issues such as bloating.\u201d<\/span><\/p>\n

Best foods for bloating<\/span><\/h2>\n

While some foods cause bloating due to their increased potential to cause constipation, gas, or water retention, others may actually do the opposite.\u00a0<\/span><\/p>\n

1. Bananas<\/span><\/h3>\n

Bananas are perfect because they are convenient to eat on the go and make great additions to smoothies and yogurt. They\u2019re packed with nutrients such as potassium, which regulates sodium, therefore reducing the risk of water retention. They can also ease the strain of digestion, which \u201cis a big player in bloating issues,\u201d Gomer<\/a> says. <\/span>Research published in the journal<\/span> Anaerobe<\/span><\/i> on the effect of banana consumption on the gut<\/span><\/a> found that women who ate one medium banana twice a day experienced less bloating than those who didn\u2019t consume bananas.\u00a0<\/span><\/p>\n

2. Pineapples<\/span><\/h3>\n

Pineapples are sweet fruits with an impressive nutrient profile. They contain a mixture of enzymes called <\/span>bromelain<\/span><\/a> that are used to treat indigestion and inflammation. Pineapples can be eaten on their own or added to smoothies, salsas, pancakes, salads, tacos, and a variety of other recipes.<\/span><\/p>\n

3. Avocados<\/span><\/h3>\n

Avocados are stomach-friendly sources of fiber and potassium, nutrients known to promote healthy digestive function, according to <\/span>Johns Hopkins Medicine<\/span><\/a>. They contain small amounts of fructose, making them less likely to cause gas than high-fructose fruits. However, they should be consumed in moderation because of the high fat content.\u00a0<\/span><\/p>\n

4. Papaya<\/span><\/h3>\n

If you are looking for natural remedies for bloating, papaya should be top of mind. The fruit contains an enzyme called papain that aids in protein digestion. It also has fiber, which helps keep bowel movements regular. In some countries, papaya is used as a home remedy for digestive issues. <\/span>One study<\/span><\/a>\u00a0found that people with chronic indigestion who took a product made of concentrated papaya pulp for 40 days saw improvement in gastrointestinal symptoms such as constipation and bloating.\u00a0<\/span><\/p>\n

5. Green tea<\/span><\/h3>\n

Green tea may help with bloating due to its anti-inflammatory properties, Gomer says. \u201cThe polyphenols and flavonoids such as catechins, catechin gallates, and proanthocyanidins are responsible for stimulating the growth of beneficial bacteria in the gut and hindering the growth of the less beneficial type.\u201d<\/span><\/p>\n

6. Ginger<\/span><\/h3>\n

Ginger is not just great for adding flavor to your foods; it can also be a home remedy for bloating. Gingerol, a compound found in ginger, is known to improve the movement of food through the gastrointestinal tract and out of the body, thus relieving constipation, which is a contributor to bloating. In general, <\/span>ginger helps to manage fermentation, constipation, and other causes of bloating<\/span><\/a>.\u00a0<\/span><\/p>\n

Additionally, because of its anti-inflammatory properties, ginger helps relax the intestinal tract so it\u2019s easier for food to pass, according to <\/span>Kim Shapira<\/span><\/a>, a registered dietician and coach at Trimly. Ginger also has stimulating properties. \u201cWhen we eat ginger, we produce digestive enzymes that help break down and move food throughout the digestive system. Consuming ginger through ginger tea or supplements or adding fresh ginger to meals can help prevent or manage bloating by promoting smoother digestion and reducing gas,\u201d Shapira says.<\/span><\/p>\n

7. Fennel<\/span><\/h3>\n

Fennel has many health benefits, and it has been used in traditional herbal medicine around the world. \u201cFennel contains compounds that help relax the muscles in your digestive tract. This helps reduce gas and bloating. Fennel is also a good source of fiber, which helps alleviate constipation, another factor that contributes to bloating,\u201d Shapira says. It is also considered a natural diuretic and can reduce water retention.<\/span><\/p>\n

8. Cucumber<\/span><\/h3>\n

Cucumber is a low-FODMAP food, which means it is low in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. FODMAPS are carbohydrates that are digested poorly in the intestine. They have been linked to GI symptoms like gas, bloating, abdominal pain, and constipation, while <\/span>low-FODMAP foods have been associated with relieving symptoms of gastrointestinal disorders<\/span><\/a>, particularly abdominal bloating. Another thing to consider is that cucumbers are 96% water. Adequate hydration is important for healthy stool and preventing constipation.<\/span><\/p>\n

9. Lemon juice<\/span><\/h3>\n

Lemon juice can reduce bloating due to its high citric acid content, Gomer says. \u201cCitric acid can increase the production of digestive juices and enzymes, making it easier for the body to break down food and absorb nutrients.\u201d Gomer adds, \u201cEasing digestion is a key to reducing bloating.\u201d<\/span><\/p>\n

10. Probiotic foods<\/span><\/h3>\n

Probiotics<\/span><\/a> are live microorganisms that help break down food correctly, restoring the digestive system and thereby improving overall health. A <\/span>review published in the journal <\/span>Clinical Gastroenterology and Hepatology<\/span><\/i><\/a> suggests that probiotics may reduce bloating by modifying the gut microbiome. Another <\/span>study published in the journal <\/span>Neurogastroenterology & Motility<\/span><\/i><\/a> suggests that probiotics can relieve bloating by reducing gas production. Yogurt, kefir, and sauerkraut are just a few probiotic foods rich in bacteria that are good for the gut.<\/span><\/p>\n

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