Bloating is a common problem that's caused by excess gas in the stomach or intestines, constipation, or certain conditions that affect the digestive system. Food and drink can also contribute to bloating after eating.
If you are experiencing discomfort from bloating, you may be looking for foods and other remedies to treat itquickly. Certain fruits, vegetables, and whole grains can help avoid or alleviate bloating.
People with irritable bowel syndrome (IBS) or other digestive conditions may want to avoid foods high in carbohydrates called FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which can cause bloating in some people. Low-FODMAP foods can be helpful, along with lifestyle changes such as eating smaller meals, taking time when eating, and avoiding drinking straws and carbonated drinks.
1. Avocados
Avocados are packed with nutrients. They contain monounsaturated fat (the "good" fat), fiber, folate, vitamin K, and potassium.
For those who following a low-FODMAP diet, an avocado does contain polyols. Monash University in Melbourne, Australia, which is where the low-FODMAP eating plan was developed, recommends that people who are reducing their FODMAPs eat no more than one-eighth of an avocado a day.
2. Bananas
Bananas are sometimes given a bad reputation because they contain carbohydrates and sugar, but they are a great choice for people experiencing digestive symptoms such as bloating or diarrhea.
Bananas contain fiber, potassium, vitamin C, and magnesium. They're also a good source of prebiotics (types of plant fiber and complex carbohydrates), which "feed" the bacteria in the gut that promote food digestion.
3. Oats
Oats are high in a soluble fiber called beta-glucan and are a low-FODMAP food. They are also a moderately low glycemic food (they don't raise blood sugar swiftly when consumed). One cup of oatmeal contains about 5 grams (g) of protein.The beta-glucan in oats may be anti-inflammatory.
4. Oranges
Oranges contain natural sugar, but they are also full of fiber and other nutrients, including vitamin C, potassium, and calcium. They have a high water content. Whole oranges, not orange juice, have a low glycemic index and are low-FODMAP.
5. Cucumber
Cucumbers are low-FODMAP. They also have a high water content and contain vitamin C, vitamin K, and potassium. They are low on the glycemic index. Staying hydrated can help prevent or relieve constipation, which can cause a bloated feeling.
6. Celery
Uncooked celery is also low on the glycemic index. It is high in water content and contains potassium, choline, vitamin A, and vitamin K. It is also low in calories. Celery may also work as a diuretic, meaning that it helps the body eliminate excess sodium and water.
7. Berries
Berries such as strawberries, blueberries, and blackberries are high in fiber and also contain vitamin C, potassium, magnesium, and antioxidants. They are considered to be low-FODMAP foods.
8. Yogurt
Probiotics are beneficial bacteria that normally inhabit a healthy gut. For some people, probiotics may help manage bloating. Yogurt with live cultures contains probiotics. It's important to read the label and look for a yogurt that contains live bacteria to be sure that it includes probiotics that may help with digestion.
It's also key to watch out for problematic additives, such as added sugars. For flavor, add fresh fruits or oats. Yogurt contains protein, calcium, potassium, phosphorus, and vitamin B2.
Some dairy products can cause bloating in those with lactose intolerance. Greek yogurt may contain less lactose, and some other varieties of yogurt are marketed as lower in lactose or lactose-free.
9. Pineapple
Pineapples contain vitamin C, copper, and a substance called bromelain. Bromelain helps digest protein, which could help avoid or manage bloating. As a supplement, it may be used to reduce pain and swelling.
10. Tomatoes
Tomatoes are low on the glycemic index and contain potassium, vitamin C, and vitamin A. Potassium helps balance sodium levels and fluid levels in the body. Tomatoes also contain antioxidants, which have a variety of health benefits.
11. Carrots
Carrots are low-FODMAP and contain many nutrients, including potassium, calcium, magnesium, phosphorus, folate, vitamin E, vitamin K, and vitamin A. They are high in fiber.
12. Spinach
Spinach is low in FODMAPs and contains fiber, vitamin K, vitamin C, potassium, and antioxidants.
13. Papaya
Papaya contains vitamin C, vitamin A, lycopene, and an enzyme called papain. Papain may help digest food. When foods are broken down more easily during digestion, it can help reduce bloating.
14. Kiwi
Kiwi (kiwifruit) is a fruit with lower sugar content. Kiwis contain fiber, vitamin C, and potassium, as well as antioxidants. Studies have shown that eating a green kiwi can help reduce bloating for some people when eaten after a meal containing beef protein, or when eaten daily for about two weeks.
15. Asparagus
Asparagus contains prebiotics, insoluble and soluble fiber, folate, vitamin K, vitamin B1, and vitamin B2. Asparagus has the potential to cause gas for some people, especially if eaten in higher amounts. It is also a high-FODMAP food.
However, the soluble fiber and a compound asparagus contains called asparagine may help with digestion when eaten in moderation.
16. Fennel
Fennel has been in use for thousands of years as a digestive aid. It contains many nutrients, including antioxidants, unsaturated fatty acids, and amino acids. People eat the bulb and seeds and drink fennel tea. Many cultures serve fennel in some form after a meal to help with digestion. It may act as a diuretic, helping rid the body of excess fluid.
17. Quinoa
Quinoa is a versatile seed that's gluten-free. It's a low-glycemic food. Quinoa is a complete protein (it provides all of the essential amino acids the body cannot produce and needs to get from food). It also contains iron, magnesium, vitamin E, potassium, and a small amount of fat. Quinoa contains substances called saponins, betalains, and polyphenols, which are antioxidants.
18. Rhubarb
Rhubarb is high in fiber and contains vitamin K, vitamin C, potassium, and magnesium. One study done of critically ill people showed that rhubarb may help their digestion. It's thought that rhubarb contains substances, including sennoside, a natural laxative that help the muscles of the digestive system move food along via peristalsis.
19. Kefir
Kefir is a type of fermented food created from milk, similar to yogurt. It contains probiotics, which are beneficial bacteria that can aid in digestion. People who have problems digesting lactose or who have a sensitivity or allergy to milk may not be able to consume kefir without digestive upset.
20. Fermented Foods
Kombucha, kimchi, and sauerkraut are all fermented foods. Kombucha is a form of fermented tea and kimchi and sauerkraut are fermented cabbage, though kimchi may also contain other vegetables.
Fermented foods contain probiotics that may help with digestion and alleviate bloating. These foods are usually consumed in smaller amounts, as too much could lead to an increase in digestive symptoms.
21. Turmeric
Turmeric has been used as traditional medicine in Asian cultures for centuries, including for digestive disorders. Studies of turmeric and its active compound, curcumin, have shown it may help relieve symptoms in functional dyspepsia (indigestion without a known cause, with symptoms that can include bloating) and IBS. More research is needed.
22. Peppermint
Peppermint is an herb often used inteasto help with digestive problems, including bloating and constipation. However, due to its effects on the lower esophageal sphincter, it can trigger or worsen heartburn, so it's not appropriate for use in peoplewith gastroesophageal reflux disease (GERD). Peppermint capsules are also used to treat IBS.
23. Ginger
Ginger is often used for upset stomachs or nausea, either fresh or in candies or teas. Ginger has anti-inflammatory properties and may also help with bloating and gas. It doesn't contain many nutrients but does have some potassium and magnesium. However, large doses can have side effects such as heartburn or diarrhea.
What Foods Can Make Bloating Worse?
The foods that may cause bloating are different for each person, but common foods that causing bloating include:
- Cruciferous vegetables (broccoli, cauliflower, collard greens, and kale)
- Dairy products (milk and ice cream)
- Fruits such as apples, peaches, and pears (and juices made from these fruits and others)
- High-fructose corn syrup (often included in fruit juices, soft drinks, sports drinks, and energy drinks)
- Legumes (beans, peas, and lentils)
- Sorbitol, mannitol, xylitol, erythritol, and maltitol (sweeteners often used in candy and gum)
- Whole grains (whole wheat)
Other Tips for Relief
Home remedies that people might use to treat bloating include:
- Gentle movement, including walking or yoga, which can help move gas trapped in the digestive tract
- Magnesium supplements, which might help the muscles in the digestive tract relax
- Over-the-counter (OTC) products aimed at reducing trapped gas
- Psyllium fiber supplements, which may help make stools softer and easier to pass
Ways to Prevent Bloating
Ways to prevent introducing air into the digestive tract (which can cause bloating) include:
- Avoid sucking on candy or chewing gum.
- Avoid talking while eating and drinking.
- Eat several smaller meals during the day.
- Eat slowly.
- Limit fizzy drinks or drinking through a straw.
- Sit down to eat.
Summary
Bloating is common. Constipation or trapped gas are some of the reasons that people may have bloating. Some foods may contribute to bloating. Others may help reduce it by stimulating the digestive system to move stool along or by causing the body to release excess water and sodium.
For those who are sensitive to foods and behaviors that cause bloating, changing their diet and making some adjustments around meals and activity levels could help them avoid or manage it.
