A Nutrition Diet: Which Food Reduces Stomach Gas and Bloating?

October 20, 2025 •

4 min read

According to one review, the gut microbiota in a healthy person can produce up to 1.5 liters of gas per day, which can cause significant discomfort for many people. Knowing which food reduces stomach gas is a powerful strategy for alleviating this issue and improving overall digestive comfort.

Quick Summary

This article explores a range of dietary strategies to combat stomach gas, highlighting the benefits of specific foods like probiotic-rich yogurt, herbal teas, and certain fruits and vegetables. It also covers common culprits to avoid and emphasizes healthy eating habits to foster better digestion.

Key Points

Incorporate Probiotics: Add fermented foods like yogurt, kefir, and kimchi to your diet to foster a healthy balance of gut bacteria and improve digestion.
Sip on Herbal Teas: Drink peppermint, ginger, or fennel tea after meals to relax digestive muscles, release trapped gas, and calm bloating.
Eat Enzyme-Rich Fruits: Enjoy papaya and pineapple, which contain natural enzymes (papain and bromelain) that aid in breaking down proteins and can help reduce gas.
Choose Low-FODMAP Options: Opt for low-gas-producing foods like rice, quinoa, and vegetables such as cucumbers, carrots, and okra, which are less likely to cause fermentation-related issues.
Practice Mindful Eating: Slow down your meals, chew food thoroughly, and avoid drinking through straws to minimize swallowing air, a key contributor to gas.

Understanding the Causes of Stomach Gas

Stomach gas is a common digestive issue that can cause bloating, pain, and a feeling of fullness. It is a natural byproduct of the digestive process, primarily from the fermentation of undigested carbohydrates by bacteria in the large intestine. While everyone experiences gas, some foods are more likely to cause it, and individual sensitivity can vary significantly. Foods containing certain types of carbohydrates, known as FODMAPs (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols), are common culprits because they are not fully absorbed in the small intestine.

Foods That Actively Help Reduce Stomach Gas

Incorporating specific foods known for their digestive benefits can be a highly effective approach to managing gas. These foods either help relax the digestive muscles, improve the balance of gut bacteria, or contain enzymes that aid digestion.

Probiotic-Rich Foods

Probiotics are beneficial bacteria that can improve gut health and regulate digestion. A balanced gut microbiome is essential for minimizing the gas produced by harmful bacteria.

Yogurt and Kefir: These fermented dairy products contain live and active cultures that help intestines process food better, which in turn reduces bloating. For those with lactose intolerance, plain yogurt or kefir with low lactose content may be tolerable, or non-dairy probiotic alternatives can be chosen.
Kimchi and Sauerkraut: These fermented vegetables are rich in probiotics. Raw, uncooked versions retain the beneficial bacteria that support a healthy gut environment.

Herbal Teas

Certain herbal teas are renowned for their ability to soothe the digestive system and promote the release of trapped gas.

Peppermint Tea: The menthol in peppermint relaxes the muscles of the gastrointestinal tract, allowing gas to move through more easily and relieving bloating.
Fennel Tea: Chewing fennel seeds or drinking fennel tea has been a traditional remedy for gas for centuries. The seeds contain compounds that relax GI spasms and promote digestion.
Ginger Tea: Ginger is a powerful anti-inflammatory and carminative (gas-relieving) herb. It can help speed up stomach emptying, preventing bloating and feelings of fullness after a meal.

Fruits and Vegetables with Digestive Enzymes

Some fruits contain natural enzymes that assist with the breakdown of food, leading to less gas production.

Papaya: This tropical fruit contains the enzyme papain, which helps your body break down proteins, encouraging healthy digestion and keeping bloating at bay.
Pineapple: The enzyme bromelain in pineapple promotes digestive health by also assisting in the breakdown of proteins.

Hydrating and Low-FODMAP Produce

Cucumber: Composed of about 95% water, cucumbers help keep you hydrated and may prevent water retention, a contributor to bloating. It also contains quercetin, a flavonoid antioxidant that can help reduce swelling.
Bananas: A great source of potassium, bananas help regulate fluid balance and counteract sodium levels, preventing salt-induced bloating.

Comparison of Gas-Reducing vs. Gas-Causing Foods

To manage gas, it is helpful to identify both the foods that help and those that frequently cause issues. This comparison can guide healthier dietary choices.


Foods That Help Reduce Gas	Foods That Often Cause Gas
Yogurt (with live cultures)	Legumes and beans
Kefir	Cruciferous vegetables (broccoli, cabbage)
Peppermint and Ginger Tea	High-FODMAP fruits (apples, pears, peaches)
Pineapple	Dairy products (for lactose intolerance)
Papaya	Whole grains
Fennel Seeds	Carbonated drinks
Cucumber	Sugar alcohols (sorbitol, mannitol)
Bananas	Onions and Garlic
Rice (especially white)	Fatty foods

Strategic Eating Habits to Prevent Gas

Beyond choosing the right foods, how you eat is just as important in controlling stomach gas. Simple behavioral changes can make a significant difference.

Eat Slowly and Chew Thoroughly: Swallowing air is a major cause of belching and stomach gas. Eating and drinking slowly helps minimize the amount of air you ingest. Similarly, thoroughly chewing your food aids the digestive process before it even reaches the gut.
Avoid Carbonated Beverages: Fizzy drinks release carbon dioxide gas, which can increase the gas in your stomach. Swapping them for still water or herbal teas is a simple change that can lead to significant relief.
Limit Chewing Gum and Hard Candy: Chewing gum and sucking on hard candy cause you to swallow excess air, contributing to gas and bloating.
Stay Hydrated: Drinking plenty of non-carbonated fluids, especially water, helps promote regular bowel movements and prevents constipation, which can worsen gas.
Walk After Meals: Gentle physical activity, like a short walk after eating, can help the digestive system move trapped gas through more efficiently.
Add Fiber Gradually: While fiber is essential for digestive health, a sudden increase can lead to more gas. Introduce high-fiber foods slowly and increase fluid intake to help your system adjust.

When to Seek Professional Advice

While dietary adjustments and lifestyle changes are often sufficient for managing occasional gas and bloating, persistent or severe symptoms warrant a consultation with a healthcare professional. Issues like Irritable Bowel Syndrome (IBS), Celiac disease, or specific food intolerances (like lactose or fructose) may require medical diagnosis and management. Keeping a food diary can be a helpful tool to identify potential trigger foods and discuss patterns with a doctor or registered dietitian. The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) offers comprehensive information on digestive issues and diet.

Conclusion

Managing stomach gas is not about completely eliminating certain food groups but rather about making informed, strategic dietary and behavioral choices. By incorporating gas-reducing foods like probiotic yogurt, calming herbal teas, and enzyme-rich fruits while moderating common culprits like legumes and carbonated drinks, you can take control of your digestive comfort. Remember to eat slowly, stay hydrated, and consult a professional if symptoms persist. Adopting these habits can lead to a more comfortable and balanced digestive system and a healthier life overall.

Frequently Asked Questions

Herbal teas like peppermint, ginger, and fennel are often considered the best drinks for gas and bloating. They contain compounds that relax the muscles in your digestive tract and help soothe digestive discomfort.

Yes, drinking warm water can help with gas. It helps promote digestion and hydration, which can aid in the movement of trapped gas. Staying hydrated with non-carbonated liquids is an effective strategy.

Yes, some fruits can help reduce gas. Fruits like pineapple (with bromelain), papaya (with papain), and bananas (with potassium) can aid digestion, regulate fluid balance, and reduce bloating.

Yes, probiotics can be very helpful for stomach gas. By introducing beneficial bacteria into the gut, they help maintain a balanced and healthy digestive system, which can reduce the amount of gas produced during fermentation.

To reduce gas, consider limiting or avoiding common culprits such as beans, lentils, cruciferous vegetables (broccoli, cabbage), onions, dairy products (if intolerant), and carbonated drinks.

You can start by making simple changes like eating and drinking more slowly, avoiding chewing gum and carbonated beverages, and adding a cup of soothing herbal tea after meals. Gentle exercise, such as walking, can also help move gas through the system.

Yes, exercise can help get rid of gas. Gentle physical activity like walking, stretching, or yoga can help move trapped gas through your digestive system, providing relief from pain and bloating.