Written by Marie Ellis
Reviewed by Sammie Gill
Many foods and drinks can help relieve bloating. In general, plant-based foods that contain fibre, vitamins, minerals, plant chemicals and live microbes can help.
Some work quickly and can ease symptoms in the moment, while others provide long-term relief as part of a healthy diet.
Bloating is very common. It’s often a result of too much gas in the gut, and this can be caused by what we eat and drink.
Some other causes include irritable bowel syndrome (IBS), constipation, a food intolerance or coeliac disease.
Many foods that help with bloating are rich in fibre, which helps keep things moving through your digestive tract.
But it’s important to increase your fibre intake slowly – adding too much too soon can cause unwanted gut symptoms, including bloating and wind. Ideally, you want to aim for 30 grams of fibre a day.
Read on for our list of top foods and drinks to eliminate bloating.
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1. Cucumbers
For your gut to work properly – and for digestion to run smoothly – you need to be drinking enough hydrating fluids. Dehydration can lead to a sluggish gut.
Staying hydrated helps make sure that food has the right consistency as it travels through your gut.
Hydration helps prevent constipation and bloating because fluid keeps stool soft enough and mixes with the fibre in plant-based foods.
Cucumbers are 96% water. Add them to salads or try cucumber slices as a snack, maybe with some hummus.
You can also add cucumber slices to iced water for a refreshing drink, but be sure to eat the slices at the bottom of your glass. Also, pickling cucumbers is a great way to add extra flavour.
Some other foods with a high water content are lettuce, watermelon and plain yoghurt.
2. Avocados
Avocados are versatile and rich in many nutrients. Importantly, half an avocado has 4.5 g of fibre.
The great thing about avocados is that, like many plants, they contain a mix of different fibres.
This means that they can support healthy digestion, help regulate your blood sugar responses to food, and help you stay regular by adding bulk to your poo.
A study showed that having an avocado every day for 12 weeks increased gut microbiome diversity and the production of beneficial compounds in the gut.
You can use avocados in many recipes, including this guacamole salad and this delicious smoothie.
3. Oats
In the last decade, the gut microbiome has emerged as a key piece of the gut health puzzle.
It consists of trillions of bacteria, fungi, viruses and other microorganisms that live in your gut. The microbiome can affect your whole body, from your immune system to your digestion.
What we eat can impact our gut bacteria for better or worse.
Oats are rich in a type of fibre called beta-glucans, which may benefit your gut microbiome by acting as a prebiotic. This means that it’s good food for your gut bacteria.
Oats are also helpful for people with IBS who experience bloating, cramps and flatulence.
Oats themselves don’t contain gluten, so people with coeliac disease can eat them – so long as the oats haven’t been contaminated by gluten-containing products.
A 2020 study found that participants with coeliac disease who ate oats regularly reported ongoing gastrointestinal symptoms less often than those who didn’t eat oats.
4. Sauerkraut
Fermented foods have gained popularity in recent years for their purported health benefits. People say that these foods can help with gut conditions, including IBS.
Fermentation happens when bacteria and yeasts break down the sugars in foods. As a result, these foods can be rich in microbes. Some fermented foods, like kefir, may contain live microbes.
It’s important to note that if fermented foods do contain live microbes, these may not be probiotic microbes.
Probiotics are live microorganisms that provide health benefits when you consume them.
A quality probiotic supplement will state which types of microbes it contains – and in what amounts. If you’re eating fermented foods with live microbes, you often don’t know what types you’re getting.
Overall, probiotics is an emerging field of research, and the evidence is still growing.
If you’d like to try fermented foods, you can ferment almost anything. Sauerkraut is one of the easiest fermented dishes to make at home.
Here's a simple sauerkraut recipe to try. You can also buy it in shops.
5. Kimchi
Another popular fermented food is kimchi, a traditional Korean side dish of pickled vegetables. The main ingredient is typically cabbage.
Kimchi can be made spicy if you add chilli flakes or paste. For a more savoury flavour, you might add fish sauce.
There’s some evidence that eating kimchi daily can improve bloating and pain for people with IBS.
Here's a simple kimchi recipe to try.
6. Kefir
Of all the fermented foods tested in randomised controlled trials, the most widely investigated is kefir.
It’s a fermented drink that contains probiotics. There are two types: milk and water kefir. Milk kefir is like yoghurt but a bit more runny and sour.
One study suggests that kefir could combat Helicobacter pylori stomach infections. This points to a promising role for fermented foods in gut health.
7. Kombucha
Another popular fermented drink is kombucha. It’s usually made from green or black tea, and it can be a source of live microbes.
Some studies suggest that kombucha may support gut health, but the research is still limited.
Because kombucha is mostly water, it can help keep you hydrated. As we describe above, this might help reduce bloating.
But because kombucha is fizzy, drinking too much could increase bloating, so take it easy initially.
As with all fermented foods, confirming their health benefits will require more research.
To learn more about probiotics for bloating, you can explore this article in Symprove’s Gut Hub.
8. Water
We can’t underestimate the health benefits of drinking enough water.
If you’re experiencing bloating, water is your friend: it keeps things moving through your digestive tract, which helps relieve bloating.
To liven up your glass of water, try adding citrus, cucumber or berries. They’ll give you extra antioxidants and fibre, without sugar or other additives.
9. Legumes
Beans, beans, the magical fruit, the more you eat … you know the rest.
Legumes, such as lentils and beans, are rich in fibre, but their reputation for causing flatulence precedes them.
One study set out to discover whether beans do in fact make us ‘toot’ excessively. The scientists found that people’s concerns about excessive flatulence from eating beans ‘may be exaggerated.’
What’s more, legumes are rich in fibre and polyphenols, and their resistant starches are good for your gut health.
Legumes are a versatile friend – they can bulk out virtually any dish, like chilli, spaghetti bolognese, pasta bakes and casseroles. They’re also an especially affordable option.
10. Ginger
Ginger is used around the world for its flavour – and its anti-inflammatory and antioxidant properties.
Understanding ginger’s larger role in gut health requires more research, but there’s evidence that it can help with bloating.
You can use ground or fresh ginger in your cooking or drink it as a soothing tea.
11. Peppermint
Peppermint oil can ease abdominal pain and bloating – it helps the muscles in the wall of the gut to relax.
Peppermint tea may help, or you can buy peppermint capsules from a pharmacy.
Research shows that the capsules work best at relieving bloating.
12. Celery
Celery is a good source of fibre, and it has high levels of a flavonoid called apigenin. Flavonoids are plant compounds that have anti-inflammatory effects on your digestive tract.
Apigenin influences certain gut microbes and can benefit your gut health.
13. Rhubarb
Like celery, rhubarb has a high water content, and it’s a good source of fibre. Both are helpful when it comes to bloating.
Rhubarb also acts as a natural laxative, so it’s helpful for constipation.
In cooking, rhubarb is surprisingly versatile. You can use it in baked goods, like muffins and pies, but you can also pickle it and make it into a compote to use with savoury dishes.
You can even ferment rhubarb in honey for a satisfying snack on its own.
14. Carrots
Another good source of fibre is the humble carrot.
Carrots are a low-FODMAP food, which means they’re less likely to cause bloating. FODMAPs are short-chain carbohydrates that don’t get absorbed when they reach the gut.
For people with IBS in particular, eating high-FODMAP foods can lead to symptoms including bloating, diarrhoea and constipation.
15. Spinach
Like many of the vegetables above, spinach is rich in fibre and other nutrients.
And, like carrots, it’s a low-FODMAP food, so it’s unlikely to cause bloating.
16. Papayas
As we turn to fruits that help ease bloating, the papaya takes centre stage.
Not only is its fibre and water content high, it contains a digestive enzyme called papain. This breaks down proteins into smaller parts called peptides and amino acids.
A recent animal study suggests that papain could play a promising role in decreasing symptoms of intestinal inflammation. However, scientists need to do more research to replicate the results.
Papayas have a long history of traditional use in treating gut disorders. But scientists need to do more research to understand exactly how this might work.
17. Raspberries
In general, berries are rich in fibre, water and polyphenols.
So, strawberries and blueberries, for example, may help with bloating, possibly by affecting the composition of the gut microbiome.
But raspberries are particularly nutrient-dense. One cup has 8 g of fibre, and being packed with vitamin C, they top our list of berries for bloating.
18. Bananas
Like many plants, bananas are a fairly good source of fibre, and they’re especially convenient when you’re on the go.
Also, because potassium helps regulate sodium levels, the potassium in bananas can help prevent water retention and ease salt-induced bloating.
19. Oranges
Oranges are renowned for their high levels of vitamin C. This has anti-inflammatory properties that can support your gut health.
The fibre and water in oranges can also help with bloating.
20. Pineapples
For centuries, people have used pineapple to treat various health problems, and modern science has identified some of the fruit’s beneficial properties.
Notably, pineapple contains a group of enzymes called bromelain, which has an anti-inflammatory effect. This, in turn, may support gut health.
21. Apples
Apples have lots of the properties that ease bloating: they’re rich in fibre, water and potassium.
If you have IBS, however, it’s worth noting that apples are a high-FODMAP food. They contain high amounts of fructose and polyols, so they can trigger bloating or gas for some people.
22. Tomatoes
Like oats, tomatoes act as a prebiotic, feeding the good bacteria in your gut and improving your overall gut health.
They’re also a good source of potassium and polyphenols, among other nutrients that could help ease your bloating.
23. Asparagus
Asparagus is rich in fibre and inulin, which acts as a prebiotic.
Recent studies have shown that inulin helps with gut function for people with constipation-predominant IBS.
However, asparagus is a high-FODMAP food, so it could also trigger gas or bloating in some people.
Keeping a food and symptom diary could help you identify which foods trigger your bloating.
24. Spices
Did you know that spices are packed with fibre and good for your gut health?
Cinnamon, for example, has been shown to improve gastrointestinal symptoms, including bloating.
And turmeric, a bright and beautiful spice, contains a compound called circumin. This has anti-inflammatory and antioxidant properties, and it can help relieve IBS symptoms, such as bloating.
Adding plenty of these spices to sweet and savoury dishes can boost your gut health as well as the flavour of your meals.
25. Coffee
The caffeine in drinks like tea and coffee helps keep things moving through your digestive system. It’s a natural laxative that can help ease and prevent bloating.
But did you know that coffee also contains plant chemicals, like polyphenols, and acts as a prebiotic for your good gut bacteria?
If you don’t regularly drink coffee, but you’d like to try it in baking, here’s a recipe for coffee banana bread.
If you’re sensitive to caffeine, decaffeinated coffee still offers many of these benefits.
Foods and drinks to avoid
Some foods and drinks can make bloating worse, particularly for people with IBS or certain food sensitivities.
Cutting down on these foods and drinks could help eliminate bloating. So, try limiting them for a short time to see how you feel:
- high-FODMAP foods, like garlic, onions, pears, mangoes, dairy products, wheat, cashews, chickpeas, honey and mushrooms
- fizzy drinks, such as sodas and beer
- sweets, especially hard candies and sugar-free gums that contain artificial sweeteners
- ultra-processed foods, especially those high in sodium, like crisps and pretzels
If you’re struggling with bloating or other gut symptoms, a registered dietitian can offer key guidance.
Quick tips to prevent bloating
Changing your diet can go a long way towards eliminating bloating, but other lifestyle changes can also help.
Here are some strategies to try:
- Moving your body: Because bloating is often caused by trapped wind, doing some light exercise, like walking, can help move things through your system.
- Taking probiotics: As well as getting probiotics from certain foods, you can take a probiotic supplement to help ease bloating.
- Lowering stress: Stress can play a role in bloating and IBS, so try to lower your stress levels, for example, by taking a warm bath or doing yoga.
- Eating slowly: When we eat quickly, we swallow more air, which can contribute to bloating. Slowing down can help keep gas from building up.
Learn more about how to get rid of bloating.
Summary
If you have bloating often, you’re not alone. It’s usually caused by a buildup of gas due to diet, IBS or food intolerances.
Eating fibre-rich fruits and vegetables, like cucumber, avocado, raspberries and pineapple, can help relieve bloating.
However, it’s important to increase your fibre intake slowly to avoid any discomfort as your body adjusts.
Staying hydrated, by drinking water and consuming water-rich foods, can also help with digestion and decrease bloating.
Eating fermented foods, like sauerkraut, kimchi and kefir, could introduce beneficial bacteria to your gut and ease bloating in the long term.
Also, adding herbs and spices, like ginger, peppermint and turmeric, to your diet could have an anti-inflammatory effect that soothes digestion.
Eating high-FODMAP foods, fizzy drinks and ultra-processed foods may worsen bloating, particularly for people with IBS.
Strategies like exercising, eating slowly and reducing stress can also help manage your symptoms.
To learn more about bloating and other gut health topics, visit Symprove’s Gut Hub.
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