18 Foods and Beverages That May Ease Bloating

Avocados are nutrient-dense and provide folate along with vitamins C and K in each serving.

They also supply potassium, which helps keep fluid levels and sodium in balance and may reduce water retention, a possible factor in bloating.

In addition, avocados are rich in fiber, which moves slowly through the digestive tract and can support regularity while helping prevent constipation and bloating.

Keep in mind that high-fiber foods should be paired with plenty of water, and fiber intake is best increased gradually, since adding too much too fast can actually lead to bloating.

Yogurt

Yogurt is rich in probiotics, the helpful bacteria that support gut health.

These probiotics may improve the balance of bacteria in the digestive tract and help lessen bloating linked to irritable bowel syndrome (IBS), a common disorder affecting the large intestine. Probiotic products with more than one bacterial species may also help reduce constipation and bloating.

Berries

Berries contain fiber, antioxidants, vitamins, and minerals that may offer a range of health benefits.

Research suggests that polyphenols, a type of antioxidant found in fruits such as berries, may help ease IBS symptoms by supporting gut health and reducing inflammation.

Ginger

Some studies indicate that ginger may help relieve symptoms such as bloating and cramping associated with functional dyspepsia. Functional dyspepsia is a chronic condition marked by ongoing gastrointestinal symptoms without structural abnormalities in the digestive system.

At the same time, a small trial noted that some people with functional dyspepsia who took ginger supplements experienced mild, short-lived bloating as a side effect. More research is needed to clarify how ginger affects bloating, and anyone interested in trying it should consider speaking with a doctor first.

Bananas

Bananas are a good source of fiber, with about 3 grams in one medium banana. Most adults need at least 25 grams of fiber a day, or roughly 14 grams per 1,000 calories consumed.

Bananas may help ease bloating when constipation is the cause, but ripe bananas can also increase gas production in the digestive tract and may make bloating worse.

They are also high in fermentable oligo-, di-, and monosaccharides and polyols, or FODMAPs, a group of carbohydrates that resist digestion and may trigger bloating in sensitive people.

A note about FODMAPs

FODMAPs can contribute to the classic symptoms of IBS, including bloating, abdominal pain and cramping, and changes in bowel habits, by increasing fermentation and gas in the digestive tract.

Limiting dietary sources of FODMAPs may help reduce symptoms. Research reviews and analyses have found that a low FODMAP diet can improve abdominal bloating and distention in people with IBS.

If you think you may have IBS and want to try a low FODMAP diet, talk with a healthcare professional who can suggest dietary changes, such as a primary care doctor, registered dietitian, or gastroenterologist.

Papaya

Papaya is a tropical fruit known for its sweet taste and smooth, creamy texture. It contains papain, an enzyme that helps the body break down amino acids.

Papain may help support digestion and improve gut health.

Asparagus

Asparagus provides about 3 grams of fiber in each one-cup serving. It also contains inulin, a prebiotic fiber that may help encourage the growth of beneficial gut bacteria, although not every study has found the same positive results.

Oats

A morning bowl of oatmeal may help reduce bloating.

Half a cup of oats contains about 4 grams of fiber. Oats also provide both soluble and insoluble fiber, which support digestion and help keep bowel movements regular.

Pineapple

Pineapple is a tropical fruit that contains vitamin C, manganese, and B vitamins in every serving. It also contains bromelain, an enzyme similar to papain in papaya that may help support digestion and gut health.

However, the fruit itself has not been studied specifically for bloating.

Turmeric

Turmeric is commonly used to add color and flavor to curries, soups, and side dishes. It contains curcumin, a compound that has been widely studied for its anti-inflammatory properties.

Reviews of human and animal research suggest that turmeric and curcumin may help ease IBS symptoms and improve quality of life. Still, more research is needed to determine effective doses and how often turmeric or curcumin should be consumed to see benefits.

Quinoa

If bloating tends to follow meals with pasta, crackers, or bread, trying gluten-free grains such as quinoa may be worth considering.

Foods that contain gluten may contribute to digestive problems like bloating in people with gluten-related disorders, including celiac disease and non-celiac gluten sensitivity.

Quinoa also offers useful nutrients such as fiber and antioxidants that may support gut health.

Rhubarb

Rhubarb contains sennoside, a compound with a laxative effect that may help encourage bowel movements.

It can also add to fiber intake, with about 2 grams of fiber in each cup of raw rhubarb.

Kiwi

Kiwi is a popular fruit that provides several important nutrients, including fiber and potassium. It also contains actinidin, an enzyme that may help improve digestion and shorten the time it takes for stomach contents to move through the digestive tract.

When eaten regularly, kiwi may help ease symptoms such as bloating, stomach pain, and constipation.

Fennel

Fennel is known for its distinct licorice-like flavor. Some studies suggest it may reduce symptoms such as abdominal pain and distention or help the stomach empty more efficiently.

Even so, research is still limited, and some studies have examined fennel only in animals or alongside other treatments, which makes it difficult to isolate its effects in humans.

Peppermint

Peppermint and its natural compounds may help with digestive conditions such as IBS and constipation.

Peppermint oil may also reduce inflammation and help prevent muscle spasms in the stomach and intestines, which could lessen IBS symptoms.

That said, a trial found no meaningful difference in IBS symptom relief between people taking peppermint oil and those taking a placebo, so additional research is still needed.

Green tea

Green tea contains antioxidants such as epigallocatechin gallate, or EGCG, which may help neutralize harmful free radicals and reduce inflammation.

Its antioxidant and anti-inflammatory effects may help ease symptoms of inflammatory bowel disease (IBD), including bloating.

It also contains caffeine, which may stimulate movement in the digestive tract and act as a natural laxative to support regularity, although the evidence is mixed.

Kombucha

Kombucha is a fermented drink usually made from black or green tea. Like other fermented foods, it is rich in probiotics and may support gut health and regular bowel habits.

A small study in 40 females with IBS with constipation (IBS-C) found that participants who drank 220 milliliters of an inulin-enriched kombucha-based beverage saw improvements in constipation and bloating after 10 days.

However, kombucha is carbonated, so drinking too much may cause digestive discomfort such as bloating for some people.

Many products are also high in sugar, which can reduce the benefit when consumed in large amounts. Choosing kombucha without added sugar, or making it at home, may help limit sugar intake.

Kefir

Kefir is a fermented milk drink known for its high probiotic content and its benefits for gut health and the immune system.

A research review suggests that some studies show kefir and other fermented dairy products may help lower certain inflammatory markers and relieve digestive symptoms such as abdominal pain and bloating.

Keep in mind that adding foods and drinks with live organisms to your diet can temporarily increase gas and bloating. It may help to introduce them slowly. If symptoms do not improve, speaking with a healthcare professional such as a registered dietitian may help you fine-tune your diet.

What foods and drinks make bloating worse?

Certain foods and beverages can contribute to bloating, especially in people with food sensitivities.

To help reduce gas and abdominal discomfort, consider limiting the following:

• cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and cabbage
• beans and legumes
• certain fruits, such as apples and peaches
• whole grains
• dairy products, especially if you have lactose intolerance
• candy or other products that contain sugar alcohols such as sorbitol and xylitol

These are not the only foods that can cause bloating. If bloating is a recurring issue, a food journal may help you track what you eat and when symptoms appear so you can identify possible triggers.

What are some other ways to prevent bloating?

Along with changing what you eat and drink, these strategies may help prevent bloating:

• Get regular physical activity.
• Eat smaller meals more often throughout the day.
• Include more foods rich in soluble fiber and drink plenty of water.
• Avoid large meals before bedtime.

You may also want to consult a healthcare professional to find out whether food sensitivities or other underlying conditions, such as IBS, are contributing to your bloating.

A primary care doctor may help identify the cause and suggest home remedies or medical treatments. If further testing is needed, they may refer you to a specialist such as a gastroenterologist.

A gastroenterologist can help make a diagnosis and create a more targeted treatment plan for digestive conditions like IBS.

Takeaway

Many foods and drinks may help reduce bloating by lowering intestinal gas, easing constipation, reducing inflammation, and supporting healthy fluid balance.

Regular physical activity, staying hydrated, using certain supplements, and identifying ingredients that may trigger digestive symptoms can also help with bloating.

If your symptoms are severe or ongoing, consider speaking with a healthcare professional for personalized advice and treatment.

Remember that people do not all respond to foods in the same way. A food that eases bloating for one person may worsen it for another.