Some foods and beverages can help reduce bloating and ease gastrointestinal (GI) discomfort. Foods that can help reduce bloating include various vegetables, fruits, and whole grains.
Bloating is frequently caused by gas, indigestion, and constipation. Focusing on solving these issues can help minimize bloating.
One way to
Eating foods that are high in probiotic bacteria, like kefir and kimchi, can
Aside from eating healthy foods, staying hydrated can help prevent constipation and water retention.
Read more to learn what foods and drinks can help reduce and prevent bloating.
Below are fruits, vegetables, whole grains, and beverages that can reduce bloating.
Oranges are a
Also a good source of fiber, bananas contain potassium, which can help regulate sodium levels and prevent water retention.
The results indicate eating bananas daily may promote the growth of a beneficial strain of gut bacteria, noted the authors.
In addition to containing
Tomatoes contain prebiotics, a nondigestible food component that promotes the growth of healthy gut bacteria. The prebiotics in tomatoes are beneficial for people who have Crohn’s disease, malabsorption, and several other bloating-related conditions.
Broccoli, which is also high in fiber, may also reduce bloating by improving gut health. A 2017 study on mice showed that mice on a broccoli-augmented diet tolerated digestive issues better than mice who did not eat broccoli.
The vegetable contains a chemical that may help maintain the health of the bacterial community in the gut, concluded the authors.
However, more research in humans is needed to understand broccoli’s full effects.
In addition to being a satisfying source of whole grains,
13. Fermented foods
Many fermented foods, such as kefir, kombucha, and sauerkraut, contain probiotics, which are “friendly” strains of bacteria that are beneficial for gut health.
Although little research has explored their value, some test-tube studies have shown promising results. These
14. Ginger tea
15. Peppermint tea
Peppermint tea is a home remedy for GI troubles. More research is necessary to prove its effectiveness, but it
In addition to including particular foods in a person’s diet, some lifestyle habits can prevent bloating. The
- avoiding talking while eating or drinking
- eating smaller, more frequent meals rather than larger meals
- avoiding or limiting fizzy drinks, chewing gum, sucking on hard candy, and drinking with a straw
- sitting down for meals and eating slowly
- avoiding artificial sweeteners like sorbitol, erythritol, mannitol, maltitol, and xylitol
Certain people may experience bloating and GI distress due to certain conditions, such as IBS, gastroparesis, and food intolerances. If people do not experience relief after following the above advice, they may wish to contact a healthcare professional, as they may have an undiagnosed condition.
Foods that help with bloating include fruits, vegetables, and whole grains, all of which contain high quantities of fiber and components that promote gut health.
Other strategies to reduce bloating include eating slowly and having smaller, more frequent meals. It may also help to limit consumption of fizzy drinks, as well as avoid chewing gum and sucking on hard candy.
People who are having difficulty managing bloating may wish to contact a healthcare professional.