10 Foods that Help with Bloating

Most of us experience bloating at some point in life. While bloating sounds harmless, it could be very uncomfortable for the person experiencing it, and may pose some serious health risks. Bloating can also make one feel insecure about their appearance, and prevent them from enjoying their meals. This article shares foods that help with bloating so read on for more details.

So, what is bloating?

Bloating is the buildup of gases in some parts of the gastrointestinal (GI) tract. It causes discomfort and gives you the feeling that you’re too full to eat anything. It may also cause stiffness in the belly and make it look bigger than it actually is. Bloating can cause mild to severe pain depending on the amount of gas buildup in the GI tract. 

What causes bloating?

There can be many reasons for experiencing bloating. Some of them are:

Fluid Retention

Maybe you’re eating too much of salt and carbs; both of these are known to cause fluid retention. Fluid retention is one of the main reasons for bloating.  

Eating Fast & Swallowing Air

If you’re a fast eater, chances are that you’re swallowing a lot of air. Too much air trapped in the GI tract can cause you to feel bloated.

Top view of dairy products - milk, yogurt, cottage cheese, butter and hard cheeses


Dairy products such as milk and ice cream may cause gas and bloating if your digestive system is sensitive to lactose.

These are just a few common reasons why people experience bloating. You should visit your doctor if you are experiencing severe pain and discomfort due to bloating. There could be underlying health issues that are making you feel bloated.

How to prevent bloating?

Bloating can be prevented by taking simple measures, such as exercising regularly, taking supplements to improve digestive health, getting massages, and making simple changes to your diet. 

Let’s discuss some of the foods that could help relieve bloating. 

10 foods that help with bloating

You can prevent bloating and constipation by adding some gut-friendly foods to your diet. Here are 10 of the best foods for your digestive health. 

Top view of raspberries, blueberries and blackberries - foods that help with bloating
  1. Berries

Berries are delicious, which makes them a great food option if you’re prone to feeling bloated all the time. We all know that berries, such as strawberries, blueberries and blackberries are full of vitamins, minerals and antioxidants, but what most people are not aware of is that berries are rich in fiber as well. 

One of the best ways to combat constipation and bloating is to increase your fiber intake. Fiber helps soften your stool and improve your overall gut health.

  1. Ginger

Ginger is mostly used to add some flavor to your meals. Besides making your meals delicious, ginger serves another important function. It soothes the digestive system and alleviates pain and discomfort. Ginger consists of ‘zingibain’, an enzyme that helps in the breakdown of protein and support digestive health.

Cut up avocados and lines on a wood cutting board
  1. Avocados

Avocados contain biotin which makes them great for skin, hair and nails. However, there’s more to avocados than just improving your skin, nail and hair health. They also contain potassium which helps regulate the sodium levels, consequently balancing the retention of fluids in your body. Being rich in fiber, avocados also help alleviate gas and constipation.

  1. Yogurt

Yogurt is another healthy option for people who experience bloating on a regular basis. It contains bacteria that is beneficial for your gut health. These friendly bacteria that improve your gut health are called probiotics. Probiotics are well known for relieving constipation and improving stool frequency.

Bowl of cooked oatmeal with fresh bananas, berries and chia seeds
  1. Oatmeal

Having oatmeal for breakfast can help you avoid bloating and constipation. They are packed with vitamins and fiber, that support the movement of stools and elimination of trapped gases the GI tract.

  1. Pineapple

Who doesn’t like having pineapples? Did you know that pineapples contain a natural enzyme, bromelain? This natural enzyme breaks down proteins in your food and aids digestion. Bromelain not only helps in the breakdown of proteins, but also helps soften the food for easier digestion.

Two cucumbers growing on the vine
  1. Cucumbers

Cucumbers are one of the best foods to prevent bloating as they are made up of 96% water. Eating cucumbers help flush out any toxins in your body and help your body rehydrate. This helps to prevent any digestive issues caused by dehydration.

  1. Bananas

Bananas are popular due to their high nutrition value. Adding bananas to your diet can help you with constipation and bloating as they are rich in fiber and potassium. Fiber aids digestion by softening the stool and regulating bowel movements while potassium helps digestion by maintaining fluid balance and preventing fluid retention in the body.

Bowl of cooked Quinoa with vegetables and smoothie
  1. Quinoa

Do you love grains such as pasta and bread, but they make you feel bloated? It might be due to the gluten present in these grains. Not everyone’s body can handle gluten well. It causes bloating and digestive issues in people with celiac disease. 

If you love eating grains but don’t want to risk getting bloated, Quinoa is an excellent option for you as it’s gluten-free. It is also rich in vitamins, minerals and antioxidants.

  1.  Apples

An apple a day – keeps bloating away! Apples are rich in fiber and have high water content. They contain a special type of fiber called pectin. Pectin is a soluble fiber that facilitates the movement of food in the GI tract and prevents constipation and bloating. 

Apples also contain a high amount of potassium, which helps in maintaining a healthy fluid balance, thereby improving digestive health.


If you experience bloating from time to time, it’s imperative that you make some changes in your diet. Switching to a healthy diet will not only help prevent bloating and constipation, but also improve your overall health. Add these 10 foods to your diet to get rid of bloating and constipation.

Consult a doctor if bloating persists for a long period of time or causes any severe symptoms. 

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