Certain foods and beverages can ease bloating by supporting digestion, improving bowel regularity, limiting fluid buildup, and promoting a healthy gut.
Bloating is a very common issue and is often linked to constipation or excess gas. Your daily food and drink choices can strongly influence how often bloating occurs and how uncomfortable it feels.
Below are 20 foods and drinks that may help relieve bloating.
What should you eat when you feel bloated?
Many fruits, vegetables, and low-fat dairy options may help ease bloating and improve digestive comfort.
1. Avocados
Avocados are nutrient-rich and provide folate along with vitamins C and K. They’re also high in potassium, which helps regulate sodium and fluid balance in the body. This may reduce water retention that contributes to bloating. Their fiber content supports steady digestion and helps prevent constipation.
2. Cucumbers
Cucumbers are made up of about 95% water, which can help maintain hydration. Staying hydrated may reduce fluid retention and ease bloating caused by dehydration. Some studies also suggest cucumbers may help improve IBS-related symptoms such as bloating, stomach pain, and diarrhea.
3. Yogurt
Yogurt contains probiotics, beneficial bacteria that support gut health. Research shows probiotics may reduce bloating and abdominal swelling, especially in people with IBS. They may also improve stool frequency and consistency.
4. Berries
Berries such as strawberries, blueberries, and blackberries are packed with antioxidants, polyphenols, vitamins, and minerals. Research suggests polyphenols may help ease IBS symptoms, including bloating, by supporting gut health and lowering inflammation. Their fiber content may also help reduce gas and excess water.
5. Celery
Celery is another water-rich vegetable, containing about 95% water. It also includes mannitol, a sugar alcohol that draws water into the digestive tract to soften stools and promote regular bowel movements. Celery root may also act as a natural diuretic, helping the body release excess water and sodium.
6. Ginger
Ginger is well known for its digestive benefits. Studies suggest it may speed up stomach emptying, which can help prevent bloating and the sensation of fullness.
7. Bananas
Bananas are easy to eat and convenient, offering about 3 grams of fiber per medium fruit. They’re also rich in potassium, which helps maintain fluid balance and may reduce water retention that leads to bloating.
8. Papaya
Papaya contains papain, an enzyme that helps break down protein and supports digestion. This may help reduce bloating. Papaya also provides a good amount of fiber.
9. Asparagus
Asparagus is high in fiber, providing nearly 3 grams per cup. It also contains inulin, a prebiotic fiber that supports beneficial gut bacteria. Inulin may improve digestion and help prevent constipation-related bloating.
10. Oats
Oats are rich in soluble fiber, with about 4 grams per half cup. Soluble fiber helps regulate bowel movements and may reduce gas formation. Plain oats without added sugar are the best option.
11. Pineapple
Pineapple provides vitamin C, manganese, and B vitamins. It also contains bromelain, an enzyme traditionally used to help relieve digestive issues such as bloating, heartburn, and indigestion.
12. Turmeric
Turmeric contains curcumin, a compound known for its anti-inflammatory properties. Research suggests curcumin may support gut health and reduce IBS symptoms, including gas, bloating, and constipation.
13. Quinoa
Quinoa is a gluten-free grain that may be easier to digest for people sensitive to gluten. It’s also rich in fiber and antioxidants, which may help reduce bloating even in those without gluten intolerance.
14. Rhubarb
Rhubarb contains sennosides, compounds that act as natural laxatives by stimulating bowel movements. It also contributes fiber, which can help relieve bloating caused by constipation.
15. Kiwi
Kiwi is rich in fiber and potassium and contains actinidin, an enzyme that may help improve digestion and speed stomach emptying. This may reduce bloating, stomach discomfort, and constipation.
16. Fennel
Fennel seeds are commonly used to support digestion. They may help reduce gas, bloating, and indigestion by relaxing muscles in the digestive tract and reducing intestinal spasms.
Drinks that may help relieve bloating
Some beverages can calm the digestive system and reduce bloating.
17. Green Tea
Green tea contains antioxidants such as EGCG, which help reduce inflammation. Research suggests these properties may ease bloating, particularly in people with inflammatory bowel conditions. Green tea also contains caffeine, which may promote regular bowel movements.
18. Peppermint Tea
Peppermint tea is often used to support digestion. Peppermint oil has been shown to reduce IBS symptoms like bloating, constipation, and abdominal pain by relaxing intestinal muscles. More research is needed to confirm whether peppermint tea offers the same benefits as the oil.
19. Kombucha
Kombucha is a fermented drink rich in probiotics that support gut health. A 2023 study found that people who drank kombucha experienced improvements in bloating and constipation compared to those who drank only water. However, because kombucha is carbonated and often high in sugar, consuming too much may worsen bloating.
20. Kefir
Kefir is a fermented milk drink high in probiotics. Research suggests it may reduce bloating and improve gut health, especially in people with inflammatory bowel conditions.
Foods and drinks that may increase bloating
Certain foods and beverages can worsen bloating, particularly for people with sensitivities. These include:
Carbonated drinks such as soda and beer
Beans and legumes
Cruciferous vegetables like broccoli, cauliflower, cabbage, and Brussels sprouts
Onions and garlic
Some nuts, including cashews and pistachios
Whole grains
Dairy products, especially for those with lactose intolerance
Additional tips to prevent bloating
Beyond diet, the following habits may help reduce bloating:
Getting regular physical activity
Eating slowly and chewing thoroughly
Avoiding drinking through a straw
Eating smaller meals more often
Gently massaging your abdomen
Keeping a food journal may help identify trigger foods. If bloating happens often or is severe, consider speaking with a healthcare professional to rule out food sensitivities or conditions such as IBS.
Bottom line
Many foods and drinks can help ease bloating by reducing gas, relieving constipation, lowering inflammation, and supporting healthy fluid balance. Paying attention to eating habits and identifying personal triggers can make a noticeable difference.
If bloating continues or becomes severe, a healthcare provider can offer personalized guidance and treatment options.