Bloating happens to the best of us, and it’s usually nothing to worry about. But it can make you feel super uncomfortable, and chances are you want to get rid of that feeling ASAP. While you can reach for an over-the-counter aid for relief, you’ll likely want to try foods that help with bloating first.
Pinpointing the types of food you should and shouldn’t eat can help you better predict the possibility you’ll be dealing with gas bloat after a big meal. Dairy, beans, cruciferous veggies like broccoli or cauliflower, or greasy foods can increase those odds for many people.
Another type of bloat, water bloat, often flares up due to hormonal changes during your menstrual cycle, dehydration, or excess sodium intake. Many people over-consume salt but under-consume potassium, which is a mineral found in fruits and veggies that helps counterbalance sodium.
Eating a lot of packaged sauces and meals, salty snacks, take-away meals or fast food typically leads to consuming too much sodium. Make sure you’re staying hydrated and consuming these key minerals (electrolytes) that also serve to counterbalance the effects of sodium in your body.
Water is pretty important for de-bloating, especially when your diet is full of high-fibre foods. When you eat fiber, you need to drink enough water to digest and move it efficiently through your GI tract.
Just note that in the short term, water can make you feel more bloated. Also, it’s smart to steer clear of fizzy water or seltzer, which can introduce extra gas into your digestive tract (not ideal).
Bloating typically goes away on its own, but you can speed up the process by snacking on these 10 foods that reduce bloat, according to nutritionists and backed by research.
1. Yogurt
Yogurt is packed with probiotics – good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation.
2. Ginger
One of the oldest herbal medicines around, ginger’s anti-inflammatory properties work wonders on bloat and gas.
3. Fennel
Fennel is a natural diuretic that can also help banish intestinal gas (a.k.a. it works on both types of bloating).
4. Bananas
Potassium is the main reason this low-maintenance food helps with bloat.
5. Lemons
Lemon juice is very similar in acidity to the stomach’s digestive juices, so it can help relieve bloating and other symptoms of indigestion.
6. Avocados
Avocados are an excellent source of bloat-reducing potassium and antioxidants. Research also suggests that avocados can improve your gut health and combat bloat by breaking down fibre and reducing bile acids (digestive fluids produced by the liver).
7. Cucumber
Cucumber contains lots of water to help keep you hydrated, which is great for helping to clear out excess water from your cells and gas from your GI tract.
8. Asparagus
The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention.
9. Kiwi
These powerful little fruits contain another enzyme, actinidin, that helps speed up digestion. Studies show they can induce normal bowel movements to minimise bloating and stomach pain caused by constipation.
10. White beans
While other beans can lead to mega-bloat, white beans (a.k.a. navy beans) are high in potassium, which helps balance out sodium levels in our body. Research shows white beans contain lots of fibre, which improves digestion and promotes regular bowel movements to limit bloat due to constipation.