20 Foods and Drinks That Help with Bloating

What should I eat if I’m bloated?

A wide range of fruits, vegetables, and low fat dairy products may help relieve bloating.

1. Avocados

Avocados are highly nutritious, packing a good amountTrusted Source of folate and vitamins C and K into each serving.

They’re also rich in potassium. This mineral helps regulate fluid balance and sodium levels to prevent water retention, which may contribute to bloating.

They’re also high in fiber, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating.

2. Cucumber

Cucumbers are composed of about 95% waterTrusted Source. Eating water-rich foods may help you stay hydrated. This could preventTrusted Source water retention and possibly help alleviate bloating caused by dehydration.

Some research suggests that cucumbers may also help relieve symptoms of irritable bowel syndrome (IBS), such as bloating, abdominal pain, and diarrhea.

3. Yogurt

Yogurt is packed with probiotics, beneficial bacteria that play a key role in gut health.

Probiotics have been shownTrusted Source to reduce bloating and abdominal distension caused by IBS, a common condition that affects the large intestine.

ResearchTrusted Source also suggests that probiotics may help improve stool frequency and consistency, which could help relieve bloating.

4. Berries

Berries like strawberries, blueberries, and blackberries contain various antioxidants, polyphenols, vitamins, and minerals that provide several health benefits.

According to a 2023 review, polyphenols found in fruits like berries may help relieve IBS symptoms like bloating due to their effects on gut health and inflammation.

Berries are also high in fiber, which may help relieve bloating by reducing intestinal gas and removing excess body water.

5. Celery

Celery is a nutritious veggie comprising about 95% waterTrusted Source.

Celery also contains mannitol, a type of sugar alcohol that softens stools to promote regularity by pulling water into the digestive tract. This may help relieve bloating and constipation.

Additionally, the root of the vegetable is considered a natural diuretic. This means it increases urine production to remove excess water and sodium from your body, which can help alleviate bloating.

6. Ginger

Ginger is a herb known for its ability to soothe digestive distress.

For example, researchTrusted Source shows that ginger could speed up stomach emptying to prevent bloating and feelings of fullness.

7. Bananas

Bananas are popular for their flavor, portability, and convenience.

They’re an excellent source of fiber, with 3 g of fiberTrusted Source found in 1 medium (118 g) banana.

Additionally, they’re rich in potassium, a nutrient that supports a healthy fluid balance. This may help prevent water retention, which can contribute to bloating.

8. Papaya

Papaya is a type of tropical fruit known for its sweet flavor and smooth, creamy texture.

It contains an enzyme called papain, which helps your body break down amino acids. This encourages healthy digestion and may help keep bloating at bay.

It also providesTrusted Source plenty of fiber in each serving.

9. Asparagus

Asparagus is a great source of fiber, providing nearly 3 gTrusted Source in each cup (134 g) serving.

It also contains a good amount of inulin, a prebiotic fiber found in various foods.

StudiesTrusted Source show that inulin may support gut health and increase regularity, which may help prevent bloating and constipation.

10. Oats

Enjoying a bowl of oatmeal in the morning may help battle bloating.

A 1/2-cup serving contains 4 gTrusted Source of fiber. Oats are a type of soluble fiber, which may help relieve bloating by reducing intestinal gas production and regulating bowel movements.

Consider choosing plain, steel-cut oats instead of types with added sugars.

11. Pineapple

Pineapple is a tropical fruit with plentyTrusted Source of vitamin C, manganese, and B vitamins in every serving.

Pineapple also contains an enzyme called bromelain. This has long been used in traditional medicine to help treat digestive disorders and relieve symptoms like bloating, heartburn, and indigestion.

12. Turmeric

Turmeric is often used to brighten curries, soups, and side dishes.

It contains a compound called curcumin, which has been studied extensively for its anti-inflammatory effects.

Some researchTrusted Source suggests curcumin may help improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation.

13. Quinoa

If you experience bloating after eating foods like pasta, crackers, and bread, switching to gluten-free grains like quinoa may be worth a try.

Consuming gluten-containing foods may cause digestive issues like bloating among people with gluten-related disorders like celiac disease and non-celiac gluten sensitivity.

Quinoa is also richTrusted Source in other beneficial compounds like fiber and antioxidants that may help combatTrusted Source bloating — even if you’re not on a gluten-free diet.

14. Rhubarb

Rhubarb is a vegetable known for its vibrant edible stalks.

It contains a compound called sennoside, which inhibits water transport from the luminal to the vascular side of the colon, actingTrusted Source as a natural laxative to stimulate bowel movements.

It could also contribute to your fiber intake, with over 2 gTrusted Source of fiber in each cup (122 g) of rhubarb stalk.

15. Kiwi

Kiwi is a popular fruit rich in several key nutrients, including fiber and potassium.

It also contains actinidin, an enzyme that may help improve digestion and speed up stomach emptying.

As such, kiwi may help reduceTrusted Source digestive symptoms like bloating, stomach pain, and constipation.

16. Fennel

Fennel is known for its distinctive licorice-like flavor. Its seeds are a common digestive aid that may help relieve gastrointestinal symptoms like bloating, flatulence, and indigestion.

Fennel seeds may possess antispasmodic properties that could help relax the muscles in your intestinal tract to provide relief from gas and bloating.

Beverages to drink for bloating

Some drinks may help soothe bloating.

17. Green tea

Green tea is brimming with antioxidants like epigallocatechin gallate (EGCG), which can neutralize harmful free radicals and reduce inflammation.

Research suggests that green tea’s antioxidant and anti-inflammatory properties may also help relieve inflammatory bowel disease (IBD) symptoms like bloating.

It also contains caffeine, which stimulates digestive tract movement and acts as a natural laxative to support regularity.

18. Peppermint tea

Peppermint tea is a herbal tea widely used to treat a range of digestive conditions.

Peppermint oil, in particular, has been shown to decrease inflammation and treat symptoms of IBS like stomach pain, constipation, and bloating.

Plus, it may helpTrusted Source prevent muscle spasms in the stomach and intestines, which could also help prevent bloating.

That said, more research is needed to confirm whether the benefits of peppermint oil also apply to peppermint tea.

19. Kombucha

Kombucha is a fermented beverage typically made from black or green tea.

Like other fermented foods, it’s rich in probiotics and can promote gut health and regularity.

A 2023 study in 40 females found that participants who drank 220 milliliters (mL) of a kombucha-based beverage experienced improvements in constipation and bloating after 10 days compared to participants who only drank water.

That said, kombucha is a carbonated beverage, so drinking too much may cause digestive distress like bloating.

Many kombucha are also high in sugar, which may counteract the probiotic effects in high quantities. Consider buying kombucha with no added sugars or making your own to control how much sugar there is.

20. Kefir

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

A 2018 study in people with IBD found that drinking 400 mL of kefir daily for 4 weeks helped significantly reduce bloating while increasing quality.

What foods and drinks make bloating worse?

Certain foods and beverages can contribute to bloating, especially for those with food sensitivities.

Consider limiting the following foods and drinks to help reduce symptoms of gas and abdominal discomfort:

• carbonated drinks, such as soda and beer
• legumes and beans
• cruciferous vegetables, such as broccoli, cauliflower, Brussels sprouts, and cabbage
• onions and garlic
• nuts, such as cashews and pistachios
• whole grains
• dairy products, especially if you have lactose intolerance

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Other ways to prevent bloating

In addition to incorporating some of these foods and drinks into your daily diet, consider the following strategies to help prevent bloating:

• get regular exercise
• eat and chew slowly
• limit drinking from a straw
• eat smaller meals more frequently
• rub your stomach

Consider using a food journal to note down the foods and drinks you consume and when you experience bloating. This could help you identify any triggers.

Lastly, you may want to speak with a doctor to determine whether you have any food sensitivities or other underlying conditions that could contribute to bloating, such as IBS.

The bottom line

Many foods and drinks may help decrease bloating by reducing intestinal gas, relieving constipation, alleviating inflammation, and supporting a healthy fluid balance.

Chewing your food thoroughly, taking certain supplements, and determining whether certain ingredients contribute to your digestive issues may also help relieve bloating.

If your symptoms are serious or persist, consider speaking with a doctor for personalized recommendations and treatment.