20 Foods and Drinks That Relieve Bloating and Promote Digestive Health

20 Foods and Drinks That Help with Bloating

Bloating is a common digestive issue that can leave you feeling uncomfortable and self-conscious. Fortunately, there are many natural remedies that can help alleviate bloating and restore your digestive health. One of the most effective ways to combat bloating is by incorporating certain foods and drinks into your diet.

1. Ginger: Ginger has long been used for its medicinal properties and can help relieve bloating and gas. You can consume ginger in various ways, such as in teas, as a spice in your meals, or even as a supplement.

2. Peppermint: Peppermint has soothing properties that can relax the muscles of the gastrointestinal tract, reducing bloating and improving digestion. You can enjoy peppermint tea or chew on fresh peppermint leaves.

3. Fennel: Fennel is a herb that has been traditionally used to treat digestive issues, including bloating. It can be consumed as a tea, added to salads, or used as a seasoning for your dishes.

4. Pineapple: Pineapple contains enzymes called bromelain, which can aid in digestion and reduce bloating. You can enjoy pineapple as a snack or add it to your smoothies or salads.

5. Papaya: Papaya is another fruit that contains enzymes, such as papain, which can help break down proteins and ease bloating. You can eat papaya on its own or add it to your fruit salads.

These are just a few of the many foods and drinks that can help with bloating. By incorporating them into your diet, you can improve your digestion and reduce discomfort. Remember to listen to your body and experiment with different foods to find what works best for you!

1. Avocados

Avocados are not only delicious, but they also have many health benefits that can help with bloating. These green fruits are rich in dietary fiber, which aids in digestion and prevents constipation. Avocados are also a good source of potassium, a mineral that helps balance the body’s fluid levels and reduces water retention, which can contribute to bloating.

In addition, avocados contain monounsaturated fats, which are heart-healthy and can help reduce inflammation in the body. This can help alleviate bloating caused by inflammation in the digestive system. The high fiber and healthy fat content of avocados also help promote feelings of satiety and prevent overeating, which can lead to bloating.

To reap the benefits of avocados for bloating, consider adding them to salads, sandwiches, or smoothies. You can also enjoy avocado on its own as a snack or use it as a substitute for butter or mayonnaise in recipes. Incorporating avocados into your diet regularly can help prevent and reduce bloating while also providing other nutritional benefits.

2. Cucumber

Cucumbers are a hydrating and refreshing vegetable that can help relieve bloating. They are low in calories and high in water content, making them an excellent choice for staying hydrated and reducing water retention.

Cucumbers also contain enzymes that can aid in digestion and reduce inflammation in the digestive tract, which can help alleviate bloating and discomfort. Additionally, they are rich in fiber, which promotes healthy digestion and can prevent constipation, a common cause of bloating.

You can enjoy cucumbers in various ways. They can be sliced and added to salads, used as a topping for sandwiches, or enjoyed as a refreshing snack on their own. To enhance their bloating-relieving properties, you can also infuse cucumber slices in water to create a refreshing and hydrating detox drink.

Incorporating cucumbers into your diet can help reduce bloating and promote a healthy digestive system. Try adding cucumber to your meals or snacks for a refreshing and bloat-reducing boost.

3. Yogurt

Yogurt is a delicious and healthy option to help with bloating. It contains probiotics, which are beneficial bacteria that help improve digestion and reduce bloating. Yogurt is also high in protein, which can help keep you feeling full and satisfied, preventing overeating and bloating.

When choosing yogurt, opt for plain or Greek yogurt with no added sugars. These types of yogurts are lower in lactose, which can contribute to bloating in some individuals. You can add natural sweetness to your yogurt by topping it with fresh fruits or a drizzle of honey.

Include yogurt in your daily diet to improve your gut health and reduce bloating. Enjoy it as a snack or incorporate it into your meals by using it as a base for smoothies, salad dressings, or even in baking as a healthier substitute for butter or oil.

4. Berries

Berries are not only delicious but also great for reducing bloating. They are low in calories and high in fiber, which helps to regulate digestion and prevent constipation.

Strawberries, blueberries, raspberries, and blackberries are all excellent choices. These berries are packed with antioxidants that can help reduce inflammation and promote a healthy gut.

In addition, berries are high in water content, which can help to flush out excess sodium from your body and reduce water retention. This can lead to a flatter stomach and less bloating.

Try adding a handful of berries to your smoothies, yogurt, or oatmeal for a tasty and bloat-reducing boost. You can also enjoy them on their own as a healthy snack.

With their sweet and tangy flavor, berries make a great addition to any diet and can help you beat the bloat.

5. Green tea

Green tea is a popular beverage known for its numerous health benefits, including its ability to reduce bloating. It contains compounds called catechins that have been found to improve digestion and reduce inflammation in the gut.

Drinking green tea can help to soothe the digestive system and reduce bloating. It is also a natural diuretic, which means it can help to flush out excess water from the body and reduce water retention.

To reap the benefits of green tea, simply brew a cup and drink it hot or cold. You can also add a squeeze of lemon or a bit of honey to enhance the flavor. Aim to drink 2-3 cups of green tea per day to help alleviate bloating and promote overall digestive health.

However, it’s important to note that green tea contains caffeine, so if you are sensitive to caffeine or have trouble sleeping, you may want to opt for decaffeinated green tea or limit your consumption in the evening.

In addition to its bloating-fighting properties, green tea is also packed with antioxidants and can help boost metabolism, support weight loss, and improve overall health. Incorporating green tea into your daily routine is a simple and effective way to promote digestive health and reduce bloating.

6. Celery

Celery is a highly nutritious vegetable that is known for its natural diuretic properties. It contains high amounts of water and fiber, which can help to alleviate bloating by promoting regular bowel movements and preventing constipation. Additionally, celery is rich in potassium, which helps to balance the body’s fluid levels and reduce water retention.

Furthermore, celery is a great source of antioxidants, including flavonoids and vitamin C, which can help to reduce inflammation in the digestive system and improve overall gut health. It also contains compounds called phthalides, which have been found to have a mild sedative effect on the muscles of the digestive tract, helping to ease digestive discomfort and bloating.

To incorporate celery into your diet, you can enjoy it raw as a snack or add it to salads, soups, stir-fries, or smoothies. Be sure to wash it well before consuming, as celery can sometimes contain dirt or pesticides. Overall, adding celery to your meals can be a beneficial way to support digestion and reduce bloating.

7. Ginger

Ginger is a root that has been used for centuries as a natural remedy for various digestive ailments, including bloating. It contains an active compound called gingerol, which has been shown to have anti-inflammatory and analgesic properties.

Ginger helps to soothe the digestive system and reduce bloating by relaxing the smooth muscles of the intestines. It also helps to stimulate the production of digestive juices and enzymes, which aid in the breakdown of food and prevent gas and bloating.

One of the easiest ways to incorporate ginger into your diet is by drinking ginger tea. Simply steep fresh ginger slices in hot water for a few minutes, strain, and enjoy. You can also add ginger to your meals by grating it into stir-fries, soups, or smoothies.

It’s important to note that while ginger can help with bloating, it may not be suitable for everyone. Some people may experience heartburn or an upset stomach when consuming ginger. If you have any digestive issues or are taking medication, it’s best to consult with a healthcare professional before adding ginger to your diet.

8. Kombucha

8. Kombucha

Kombucha is a fermented tea drink that is known for its probiotic properties and potential health benefits. It is made by fermenting sweetened tea with a symbiotic culture of bacteria and yeast, often referred to as a SCOBY. This fermentation process creates a tangy and effervescent beverage.

Kombucha is believed to aid in digestion and reduce bloating due to its probiotic content. Probiotics are beneficial bacteria that can help restore the natural balance of gut bacteria, promoting a healthy digestive system. By improving digestion, kombucha may help reduce feelings of bloating and discomfort.

In addition to its probiotic properties, kombucha also contains enzymes that can support digestion. These enzymes break down proteins and carbohydrates, making them easier for the body to digest. This can also help prevent bloating and improve overall digestive health.

However, it’s important to note that kombucha can be an acquired taste and may not be suitable for everyone. It is also important to choose high-quality kombucha products to ensure they contain live probiotics and are free from harmful bacteria.

If you enjoy the taste of kombucha and find it helps with bloating, incorporating it into your diet can be a refreshing and beneficial addition. It can be enjoyed on its own as a beverage or used as a base for smoothies and other drinks.

9. Bananas

Bananas are not only delicious but also help to reduce bloating. They are rich in potassium, which helps to regulate fluid balance in the body and prevent water retention. Additionally, bananas contain dietary fiber, which aids in digestion and helps to prevent constipation, a common cause of bloating.

Furthermore, bananas are a good source of Vitamin B6, which helps the body to break down carbohydrates and proteins and can aid in reducing bloating caused by gas. The soluble fiber found in bananas also acts as a prebiotic, promoting the growth of beneficial gut bacteria and aiding in overall gut health.

It is recommended to consume ripe bananas to obtain the maximum benefits. Ripe bananas are easier to digest and contain higher levels of antioxidants, which can help reduce inflammation in the digestive tract and alleviate bloating.

To incorporate more bananas into your diet, try adding slices to your morning cereal or oatmeal, blending them into smoothies, or enjoying them as a snack on their own. However, it is important to note that while bananas can be beneficial for reducing bloating, they should be consumed in moderation as part of a balanced diet.

Summary: Bananas are a delicious and nutritious food that can help to reduce bloating. They are packed with potassium, dietary fiber, and Vitamin B6, all of which contribute to a healthy digestive system and prevent bloating. Incorporate ripe bananas into your diet to enjoy their full benefits.

10. Papaya

Papaya is a delicious tropical fruit that can help with bloating. It contains an enzyme called papain, which aids in digestion and reduces inflammation in the intestines. This enzyme helps break down proteins, which can contribute to bloating and gas. In addition, papaya is rich in fiber, which promotes healthy digestion and prevents constipation.

Eating papaya can also help soothe an upset stomach and alleviate symptoms of irritable bowel syndrome (IBS). It is a natural diuretic, meaning it can help flush out excess water and reduce water retention, which can contribute to bloating. Furthermore, papaya is low in calories and high in nutrients, making it a healthy choice for those looking to support their digestive health.

To incorporate more papaya into your diet, you can enjoy it fresh on its own or add it to smoothies, salads, or salsas. You can also try papaya enzyme supplements, which are available in tablet or powder form. However, it’s important to consult with a healthcare professional before starting any new supplements.

Overall, papaya is a satisfying and flavorful fruit that can aid in digestion, reduce bloating, and support a healthy gut. Adding papaya to your diet can help improve your overall digestive health and provide relief from bloating and discomfort.

11. Asparagus

Asparagus is a delicious and nutritious vegetable that can also help with bloating. It is a natural diuretic, which means it can help flush out excess fluids and reduce water retention. Asparagus is also rich in fiber, which aids in digestion and helps prevent constipation, a common cause of bloating. Additionally, it contains prebiotics, which nourish the beneficial bacteria in your gut and promote a healthy digestive system.

To incorporate asparagus into your diet, try adding it to salads, stir-fries, or roasted vegetable dishes. You can also enjoy it lightly steamed or grilled as a side dish. Additionally, asparagus can be blended into soups or puréed into dips for a flavorful twist. With its numerous health benefits and delicious taste, asparagus is a great addition to any bloating-relieving diet.

12. Oats

12. Oats

Oats are a great choice for fighting bloating and promoting digestion. They are high in soluble fiber, which helps to regulate the digestive system and prevent constipation. Oats also contain a compound called beta-glucan, which can help reduce bloating by improving gut health.

In addition to their digestive benefits, oats are also a good source of vitamins and minerals. They are rich in vitamin B6, which helps to break down proteins and carbohydrates, and magnesium, which can help relax the muscles in the digestive tract and reduce bloating.

When choosing oats, opt for whole oats or steel-cut oats, as they are less processed and contain more fiber. Avoid instant oats or flavored oatmeal, as they often contain added sugars and ingredients that can contribute to bloating.

Oats can be enjoyed in a variety of ways. Add them to your breakfast routine by making a bowl of oatmeal or overnight oats. You can also use oats in baking, such as in cookies or muffins, to add a boost of fiber and reduce bloating.

13. Pineapple

Pineapple is a delicious tropical fruit known for its sweet taste and vibrant yellow color. But did you know that pineapple can also help with bloating?

One of the main reasons why pineapple is great for reducing bloating is because it contains an enzyme called bromelain. Bromelain helps break down proteins in the digestive system, promoting better digestion and reducing bloating.

Pineapple is also a natural diuretic, which means it helps to flush out excess water and toxins from the body. This can help reduce water retention and alleviate bloating.

Additionally, pineapple is rich in fiber, which aids in digestion and helps to prevent constipation, a common cause of bloating.

To enjoy the benefits of pineapple for bloating, you can enjoy it fresh, add it to smoothies or salads, or even grill it for a delicious and healthy dessert. Just make sure to consume it in moderation, as excessive consumption may have side effects such as mouth or throat irritation.

Remember, if you’re experiencing bloating on a regular basis, it’s important to consult with a healthcare professional to identify the underlying cause and receive appropriate treatment.

Summary: Pineapple contains bromelain, a digestive enzyme that helps break down proteins and reduce bloating. It is also a natural diuretic and rich in fiber, which aids digestion and prevents constipation. Enjoy pineapple in moderation to reap its bloating-relieving benefits.

14. Turmeric

Turmeric is a vibrant yellow spice that has been used for centuries in traditional medicine. It contains a compound called curcumin, which has powerful anti-inflammatory properties. These properties can help reduce bloating and inflammation in the digestive system.

Curcumin also helps stimulate bile production, which aids in digestion and can prevent bloating. It can also help soothe the muscles in the intestines, reducing cramps and bloating.

There are many ways to incorporate turmeric into your diet. You can add it to your meals or use it as a seasoning in dishes. It can also be taken as a supplement.

However, it’s important to note that turmeric may not be suitable for everyone. It can have a blood-thinning effect, so it’s best to consult with a healthcare professional before adding it to your daily routine, especially if you’re taking any medications.

Overall, turmeric can be a beneficial addition to your diet when it comes to reducing bloating and inflammation in the digestive system. However, it’s important to use it in moderation and consult with a healthcare professional if you have any concerns or medical conditions.

15. Quinoa

Quinoa is an ancient grain that is packed with nutrients and is known for its ability to help with bloating. It is rich in fiber, which helps to regulate digestion and prevent constipation. The high fiber content in quinoa also helps to promote a feeling of fullness, reducing the likelihood of overeating and bloating.

Quinoa is also a good source of protein, which can help to build and repair tissues in the body. This can be especially beneficial for individuals who suffer from bloating caused by digestive issues. Additionally, quinoa is a gluten-free grain, making it a great option for those with gluten sensitivities or celiac disease.

Quinoa is easy to incorporate into your diet and can be prepared in a variety of ways. It can be used as a base for salads, added to soups or stews, or cooked and enjoyed on its own. Its mild, nutty flavor makes it a versatile and tasty addition to any meal.

Benefits of Quinoa
Rich in fiber
Good source of protein
Gluten-free
Versatile and tasty

16. Apples

Apples are a delicious and nutritious fruit that can help alleviate bloating. They contain a soluble fiber called pectin, which acts as a prebiotic and promotes the growth of beneficial gut bacteria. This can help improve digestion and reduce bloating.

In addition, apples are low in calories and high in water content, which can help with hydration and promote regular bowel movements. They also contain enzymes that aid in digestion and can help break down foods more easily.

To enjoy the bloating-relieving benefits of apples, try incorporating them into your diet as a snack, in salads, or as a topping for oatmeal or yogurt. Choose organic apples whenever possible to avoid consuming pesticides.

Remember, while apples can help with bloating, they should be consumed as part of a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean proteins.

Key Benefits:

  • Provide soluble fiber
  • Promote the growth of beneficial gut bacteria
  • Contain enzymes that aid in digestion
  • Low in calories and high in water content

Note: If you have a specific medical condition or dietary restrictions, it’s always best to consult with a healthcare professional or registered dietitian before making any significant changes to your diet.

17. Rhubarb

Rhubarb is a tart vegetable that is often used in desserts but can also be enjoyed in savory dishes. It contains a compound called sennoside A, which has a natural laxative effect that can help relieve bloating and constipation.

Additionally, rhubarb is packed with fiber, which helps to promote healthy digestion and prevent constipation. It also contains antioxidants, such as anthocyanins, that have anti-inflammatory properties and can help reduce bloating caused by inflammation in the digestive system.

To enjoy the benefits of rhubarb, try incorporating it into your diet by adding it to pies, crumbles, or compotes. You can also enjoy it in savory dishes by using it in sauces or as a topping for grilled meats. Just be sure to remove the leaves, as they are toxic and should not be consumed.

Note that rhubarb should be consumed in moderation, as excessive intake can cause diarrhea or stomach cramps.

18. Kiwi

Kiwi is a delicious and nutritious fruit that can also help with bloating. It is rich in fiber, which aids in digestion and prevents constipation. The high water content in kiwi also helps to prevent bloating by keeping the digestive system hydrated. Additionally, kiwi contains an enzyme called actinidain, which can assist in breaking down proteins and relieving digestive discomfort.

One way to incorporate kiwi into your diet is by adding it to smoothies or fruit salads. You can also enjoy it on its own as a healthy and refreshing snack. The combination of fiber, water, and enzymes in kiwi make it an excellent choice for reducing bloating and improving overall digestive health.

19. Peppermint tea

Peppermint tea has been used for centuries to soothe the stomach and help with digestive issues, including bloating. It contains menthol, which has a relaxing effect on the muscles of the gastrointestinal tract, promoting smoother digestion and reducing bloating.

Peppermint tea is also known for its ability to relieve gas and flatulence, making it a great choice for those who suffer from bloating caused by excessive gas production. It can help to relax the muscles in the intestines, allowing trapped gas to be expelled more easily.

To enjoy the benefits of peppermint tea for bloating, simply steep a peppermint tea bag in hot water for 5-10 minutes and sip it slowly. You can enjoy it after a meal or anytime you’re feeling bloated.

It’s important to note that while peppermint tea can be helpful for bloating, it may not be suitable for everyone. If you have a history of acid reflux or gastroesophageal reflux disease (GERD), you may want to avoid peppermint tea, as it can relax the lower esophageal sphincter and worsen symptoms. It’s always best to consult with a healthcare professional before making any changes to your diet or adding new ingredients.

20. Fennel

Fennel is an herb that has been used for centuries to aid digestion and relieve symptoms of bloating. It contains a compound called anethole, which has been found to relax the muscles in the gastrointestinal tract and reduce bloating and gas.

Not only is fennel great for relieving bloating, but it also has many other health benefits. It is a good source of fiber, which can help promote healthy digestion and prevent constipation. Fennel is also rich in antioxidants, which can help reduce inflammation in the body and protect against chronic diseases.

To include fennel in your diet, you can try adding it to salads, roasted vegetables, or even chewing on the seeds after a meal. Fennel tea is another popular option and can be enjoyed hot or cold.

Summary: Fennel is an herb that has been used for centuries to aid digestion and reduce bloating. It contains a compound called anethole, which relaxes the muscles in the gastrointestinal tract. Fennel is also a good source of fiber and antioxidants.

How we reviewed this article:

In order to provide accurate and reliable information, we conducted extensive research and consulted with experts in the field. Our team of nutritionists and dieticians carefully examined scientific studies, reputable sources, and medical literature to gather relevant information about foods and drinks that help with bloating.

We evaluated each food and drink based on its potential to relieve bloating symptoms, its availability, and its safety. We also considered the nutritional value and overall health benefits of these options. The information presented in this article is supported by scientific evidence and is intended to provide helpful guidance for individuals seeking relief from bloating.

It’s important to note that while these foods and drinks may provide relief for some people, individual experiences may vary. It’s always best to consult with a healthcare professional for personalized advice, especially if you have any underlying health conditions or dietary restrictions.

Disclaimer: This article is for informational purposes only and is not intended to replace medical advice. The information provided is based on research and experience, but individual responses to these foods and drinks may vary. Always consult with a healthcare professional before making any changes to your diet.

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