Feeling Bloated? 13 Foods that Help, According to Experts
Bloating—we’ve all been there. It can be uncomfortable and sometimes even embarrassing. One minute, your jeans fit perfectly, and the next, you’re contemplating sweatpants at dinner.
Bloating can be caused by several things, from electrolyte imbalance and overeating to stress and digestive disorders. But one thing’s for sure: feeling like a bloat lord can really damper your plans.
However, certain foods can help ease the discomfort and keep bloating at bay. This list of 13 foods experts approve of can help with bloating and get your digestive system back on track.
1. Ginger
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Ginger is like the Tesla of natural remedies. This spicy, aromatic root is recommended by nutritionists for its ability to speed up stomach emptying and anti-inflammatory powers, which means it’s also good for your liver.
Gingerols and shogaols work together to speed digestion, reduce acid reflux, and reduce intestinal cramps. This will further reduce bloating by soothing your gut and relieving the stubborn gas. Start by sipping ginger tea, chewing sweetened ginger, or adding freshly cut ginger to your meals.
2. Peppermint
Peppermint has been known to show decreased inflammation, irritable bowel syndrome (IBS) symptoms, constipation, and bloating. The menthol in peppermint helps relax the gastrointestinal tract, making it easier for gas to escape and easing that bloated feeling.
You can start by mixing your water with peppermint leaves, tea, or peppermint oil capsules. However, be careful; peppermint may not have the “cool” effect you might think if you have acid reflux.
3. Yogurt
If you think yogurt is just a breakfast staple for your friendly neighborhood gym bros, you’re wrong. The good bacteria yogurt helps balance your gut microbiome. This balance is essential for digestion and minimizing bloating.
Greek yogurt, especially, is a powerhouse with its higher protein and lower lactose levels. This makes it an excellent option if you’re lactose intolerant and want to avoid extra bloat. Try to go for plain, unsweetened yogurt. It will keep the added sugars from fermenting in your gut, which can cause more gas.
4. Blueberries
Blueberries are tiny yet incredibly impactful fruits that reduce bloating. They are packed with fiber, so they will ensure your bathroom trips remain regular and smooth. Additionally, blueberries are loaded with antioxidants that can reduce inflammation.
You can add the blueberries to your post-workout smoothies, eat them fresh, or have them with low-fat Greek yogurt. Whatever way you choose to have them, you will start seeing blueberries as a sweet and enjoyable way to beat the bloat.
5. Bananas
Bananas are packed with potassium, which helps balance out excess sodium. When you consume too much salt (sodium), your body retains water to maintain balance. This leads to that puffy feeling we call bloating.
Potassium from bananas can help your kidneys flush out the excess sodium and water. Plus, the soluble fiber can aid in preventing and relieving constipation, which is most often the main culprit. So, the next time you overdose on salted chips, try having a banana afterward.
6. Cucumbers
Cucumbers are about 95% water, which means they also help hydrate you and flush out excess fluids that can cause bloating. Plus, they contain compounds that help reduce swelling. They’re like water with a crunch, so you can also have it as a light snack.
If you don’t want your cucumber boring, add it to salads or slice it with salt and lemon. If you want to take it to your yoga class on the go, just slice it and add it to your water bottle. Plus, it’s great for your skin and a win-win!
7. Papaya
Have you ever had one too many ribs, hotdogs, or burgers? Then you must know the bloating afterward is a real drag. Try eating papaya next time. This fruit contains papain, an enzyme that helps break down proteins and aids digestion.
It is also high in fiber and water, which can help keep things “regular” and prevent constipation. So, if your last meal is sitting in your stomach like an unwelcome guest, papaya can help show it the door.
8. Asparagus
While Asparagus may not steal the spotlight at your monthly family reunion, it can help with bloating. Asparagus is a natural diuretic that helps flush out excess water and salt from the body. However, it will make your pee smell weird.
This can be particularly helpful if your bloating is due to water retention. Additionally, it is rich in vitamin K and folate, which are good for your overall health. Add them to stir-fry salads or have them as a side dish with the protein you’re having. A little green on your dinner plate can do wonders in the morning.
9. Pineapple
Pineapple isn’t just for pina coladas and triggering pizza purists. This sweet fruit contains bromelain, an enzyme that can break down proteins. It can help reduce the swelling in the digestive tract and release gas, which can alleviate bloating.
It is also a great source of fiber, which can keep things running smoothly and prevent constipation. However, too much of it can be too much for your tummy, as it can raise acidity levels. Add pineapple to your smoothies and fruit bowls, and maybe skip on the pizza.
10. Avocado
Avocado toast might be famous on Snapchat, but this fruit (yes, it’s a fruit) brings more to the table than story views. It is delicious and packed with nutrients that help against bloating. It is loaded with potassium, which helps regulate fluids and sodium levels.
The healthy fats in avocados are also great for digestion, keeping you satiated longer. This can prevent overeating, which might’ve been the culprit behind your bloating in the first place. You can mash them up, add some lime juice, and have a healthy, tasty, anti-bloating dip for those sodium-rich chips.
11. Oats
Oats are responsible friends who remind you to drink water and complete your daily steps. They are high in soluble fiber, especially beta-glucan, which keeps your blood sugar in check. Oats also have a low glycemic index, which means they release energy slowly and help you feel satiated for longer.
If you’re often bloated, start with your daily bowl of oatmeal, topped off with berries and sliced bananas. Combine rolled oats with milk, chia seeds, and honey, then top with berries for a quick overnight oats treat when you get up.
12. Watermelon
Watermelon is the ultimate summer fruit. It’s not just for poolside snacking; it’s also a natural diuretic. This hydrating property helps flush out excess sodium and toxins, reducing bloating. It also has citrulline, which can improve circulation and reduce muscle soreness.
Watermelon is also extremely low in calories, as it’s mostly water, so you can have more of it without worrying too much. Plus, it’s just plain fun to eat!
13. Grapefruit
When you’re feeling bloated, a juicy grapefruit can be a game-changer. It’s low in calories but high in water, making it perfect for flushing out extra fluids and helping you feel less like a balloon. Grapefruits are also packed with antioxidants and vitamin C, which help reduce inflammation and soothe your gut.
However, it can mess with certain medications and affect how they’re absorbed in your body. So, if you’re on any prescriptions, it’s worth checking with your doctor before diving into a grapefruit binge.
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