Reduce Bloating

7 Foods That Reduce Bloating—and 5 That Cause It


If you’re feeling uncomfortable and bloated following meals It could be the an opportunity to examine the type of food you’re eating. A nutritionist was consulted to share the most popular foods that contribute to bloating, as well as the top seven foods to eat to lessen the discomfort of bloating and gas.

Reduce Bloating

1. Worst: Broccoli, Cabbage, and Kale

It is important to note that cabbage, broccoli, and cabbage are cruciferous plants and are rich in raffinose, a sugar that stays undigested until your gut bacteria ferment it. It causes gas and causes you to feel bloated. But eating more of them will help you in the longer term. “Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that’s less prone to bloating,” said Cynthia Sass, RD, Health Nutrition Editor Contributing.

Therefore, continue to eat the green vegetables, but be sure to limit the portions you consume. If you can’t give up even a single gram of kale, you can steam the vegetable “Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract,” Sass explained. This won’t stop or eliminate the bloating completely however it could help your vegetables digest.

2. Worst: Legumes

Beans–alongside lentils, soybeans as well as peas are known as foods that cause gas. Though they’re packed with sufficient protein content, they have fibers and sugars the body isn’t able to absorb. Therefore, when legumes are absorbed into the large intestines, your gut bacteria are the first to take over and devour the legumes. This can cause gas that can make your waist.

Mix legumes with digestible whole grains such as rice and quinoa. Your body will eventually become used to these foods. “If you eat fruits, veggies, nuts, whole grains, and beans often, they won’t bother you as much as if you eat them sporadically,” Sass told me.

3. Worst: Dairy

If you experience gas after eating a few slices cheese or eating a bowl of cereal that contains milk, then you could be lactose-intolerant. This means your body does not have the enzymes needed to reduce lactose (the sugar that is found in milk products). If this happens in accordance with the study published in June of 2022 by the study in the Mbio study it could cause gas to develop within your GI tract. This could cause gastric bloating.

Before all the gas in your system gets to you, avoid dairy products and choose the numerous lactose-free and dairy-free alternatives available. According to the American Gastroenterological Association (AGA) also suggested the use of lactase tablets such as Lactaid that aid people to digest food items that contain lactose.

4. Worst: Apples

A high source of fiber Also, apples contain fructose and sorbitol sugars that are found in fruits which many people don’t like, Sass said–which leads to gas and that unavoidable puffy sensation.

Apples are an excellent snack, but do not give them up completely. “Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema,” Sass explained. Consume them in moderation , and separate from meals and make sure you eat according to your needs: “If you’ll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple,” Sass advised. Other fruit that can cause bloating include the pears as well as peaches and prunes.

5. Worst: Salty Foods

Consuming foods high in sodium can cause water retention that can make you feel bigger, Sass said.

Reduce Bloating


The process of avoiding sodium isn’t as easy as simply avoiding saltshakers but it’s a good idea to know. According to the CDC found that 90 percent of Americans consume more sodium than suggested for a healthy diet (2,300 mg daily for the majority of people as well as 1,500 mg per day for those over 50, and those who suffer from high blood pressure, diabetes and a hypertension-related risk factors).

The sodium sneaks into the majority of packaged and processed foods such as soups, breads and the other shockingly salty fast food items. It is a challenge to stay clear of. If you do get a taste of salty foods take a large amount of water to rid the salt.

6. Best: Cucumber

Many people utilize cucumbers to lessen puffiness under their eyes. You can also consume them to accomplish similar things to your stomach. Cucumbers contain quercetin which is an antioxidant flavonoid, which helps to reduce the swelling of your eyes, Sass said.

“Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes,” Sass said. Slice it and eat it like that or replace the sugary drinks by drinking a glass of cucumber water.

7. Best: Bananas

Foods high in potassium–like avocados, bananas and oranges, kiwis, and pistachios – can help prevent water retention through regulating the levels of sodium in your body . This could reduce the bloating that is caused by salt. Bananas also contain soluble fiber that can help relieve constipation or stop it.

“Bloating can also be caused by constipation,” Sass explained. “If you’re not able to eliminate waste in the GI tract, you become ‘backed up’ so to speak, which can lead to a bloated look.”

8. Best: Papaya

In a report from the December, 2020 conference series of the IOP: Earth and Environmental Science study papain (the enzyme found in papaya) assists in breaking down proteins within your GI system, making digestion more efficient. Sass claimed that the fruit contains anti-inflammatory properties along with fibers that aid in the development of a healthy digestive tract. Consume papaya fresh and whole as well blended into smoothies.

9. Best: Asparagus

Asparagus is a superfood that helps to reduce bloating: It assists you in getting purge, which flushes out all the water that has accumulated to ease any pain and bloat.

Additionally, it contains prebiotics that aid in the development of “good” bacteria, according to Sass. This helps to maintain an equilibrium in the digestive tract to avoid or lessen gas.

Additionally, the vegetable is loaded with insoluble and soluble fibers which aid in maintaining overall digestion well-being.

10. Best: Yogurt With Probiotics

Probiotics, which are beneficial bacteria in your digestive tract aid in regulating digestion and improve general health and well-being of the digestive tract. It is possible to take supplements that contain probiotics but you might also make a breakfast with it. Eat your bloat with yogurt that is rich in active bacteria. If you’d like to sweeten it up add a touch of jam, honey or the granola.

11. Best: Fennel Seeds

Fennel is a wonder for digestion, especially since you can reap the benefits of different aspects of the plant. The seeds contain a chemical that eases GI spasms, allowing gas to go away and ease the bloating that occurs, Sass said. It is also possible to chew the seeds or sip Fennel tea at the end of your meal.

12. Best: Ginger

Ginger is a source of the digestive enzyme called zingibain. It helps the digestive system to break down proteins. The compound could help food be digested faster and reduces gas, bloat and constipation.

Reduce Bloating

If you’re already feeling uncomfortable and bloated, then you’re probably not going to eat. So instead, sip homemade ginger tea. Steep some slices of sliced ginger in a cup filled with hot water. Drink it for 5 up to 10 minutes.

13. Best: Peppermint and Chamomile Teas

When you feel puffy following dinner, take a sip of chamomile or peppermint tea. Both of them help relax GI muscles, as per in an April 20th, 2020 Journal of Medicinal Plants Studies article that helps to eliminate the gas which causes your stomach to get bloated. Apart from helping to improve digestion, chamomile is also able to help relax and soothe to ease stomach discomfort.

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