What is the best thing to eat to reduce bloating?

December 13, 2025 •

4 min read

Bloating affects up to 14% of people in the United States, leaving them with an uncomfortable and swollen abdomen. This guide explores what is the best thing to eat to reduce bloating and provides actionable dietary strategies to support better digestive health and comfort.

Quick Summary

This article details the top foods and drinks for relieving bloating, including options rich in fiber, probiotics, and digestive enzymes. It also covers what to avoid, lifestyle adjustments, and mindful eating techniques to support a healthier gut and minimize discomfort.

Key Points

Incorporate Papaya and Pineapple: These tropical fruits contain natural digestive enzymes, papain and bromelain, that aid in breaking down food and preventing bloating.
Stay Hydrated with Water-Rich Foods: Cucumbers, celery, and watermelon have high water content that helps flush out excess sodium and supports proper hydration.
Boost Gut Health with Probiotics: Fermented foods like yogurt, kefir, and kimchi introduce beneficial bacteria that can improve digestive function and reduce bloating.
Use Soothing Herbs: Ginger, peppermint, and fennel seeds are natural carminatives that relax gastrointestinal muscles and help relieve gas.
Avoid Common Culprits: Reduce intake of carbonated drinks, high-FODMAP foods (like certain beans and vegetables), and artificial sweeteners that can trigger gas and discomfort.
Eat Mindfully: Slowing down, chewing thoroughly, and avoiding distractions during meals helps prevent swallowing excess air and improves digestion.
Exercise for Digestion: Regular physical activity, even a short walk after eating, stimulates the gut and promotes the movement of gas and food.
Gradually Increase Fiber: If your diet lacks fiber, increase it slowly and with plenty of water to avoid exacerbating gas and bloating.

Understanding the Root Causes of Bloating

Bloating is often caused by excess gas production, fluid retention, or a sluggish digestive system. A primary contributing factor is the fermentation of poorly digested carbohydrates (FODMAPs) in the colon. An imbalanced gut microbiome, dehydration, and certain food sensitivities can also play a role. Addressing these underlying issues with dietary changes is key to finding lasting relief. The foods you choose can either help or hinder your digestive process, making your diet a powerful tool for managing symptoms.

Top Foods to Incorporate for Bloating Relief

To help reduce bloating, focus on foods that support healthy digestion, provide natural enzymes, and promote proper hydration. These options are typically gentle on the digestive system and can help balance gut flora.

Foods rich in digestive enzymes: Papaya contains papain, and pineapple contains bromelain, both of which help break down proteins and aid digestion, potentially reducing bloating.
High-water content vegetables: Cucumbers and celery are composed of about 95% water, which helps hydration and flushes out excess sodium that contributes to water retention.
Potassium-rich fruits: Bananas and avocados are excellent sources of potassium, a mineral that helps regulate fluid balance and counteract sodium-induced bloating.
Probiotic-rich foods: Fermented foods like yogurt, kefir, and kimchi contain beneficial bacteria that promote a healthy gut microbiome, which can significantly improve bloating, especially for those with conditions like IBS.
Soothing herbs and teas: Ginger, peppermint, and fennel are known for their ability to relax the muscles of the gastrointestinal tract, allowing trapped gas to pass more easily.
Gentle fibers: Oats are a source of soluble fiber (beta-glucan) that can help regulate bowel movements and reduce gas production.

Foods to Limit or Avoid if You Experience Bloating

Just as some foods help, others can make bloating worse. Identifying your personal triggers is a crucial step toward relief. Keeping a food diary can help you pinpoint problematic ingredients.

High-FODMAP foods: For some, certain high-FODMAP foods like garlic, onions, beans, lentils, and specific fruits like apples and pears can cause fermentation and gas in the colon.
Cruciferous vegetables: While healthy, vegetables like broccoli, cauliflower, and Brussels sprouts contain raffinose, a carbohydrate that can be difficult for some people to digest, leading to gas.
Carbonated drinks and chewing gum: These habits cause you to swallow excess air, which then becomes trapped in your digestive system.
Processed and high-sodium foods: These can cause your body to retain water, contributing to a feeling of puffiness and bloating.
Dairy products: If you are lactose intolerant, dairy can be a major cause of gas and bloating.
Artificial sweeteners: Sorbitol, xylitol, and mannitol are poorly digested sugar alcohols found in many sugar-free products that can cause digestive issues.

Comparison Table: Best Foods vs. Worst Offenders for Bloating


Food Category	Bloating-Friendly Options	Potential Bloating Triggers
Fruits	Papaya, pineapple, banana, berries, kiwi	Apples, pears, peaches, dried fruit
Vegetables	Cucumber, celery, spinach, carrots	Broccoli, cauliflower, onions, garlic, cabbage
Grains	Quinoa, oats, brown rice (low-FODMAP)	Wheat-based foods (pasta, bread), barley
Drinks	Water, ginger tea, peppermint tea, green tea	Carbonated beverages, alcohol
Dairy/Probiotics	Lactose-free yogurt, kefir, firm cheeses	Milk, ice cream, soft cheeses (for intolerant individuals)

Lifestyle Adjustments to Complement Your Diet

Beyond food choices, your daily habits significantly influence digestive health. Integrating mindful eating, regular physical activity, and adequate hydration can further reduce bloating.

Chew Slowly and Mindfully

Eating too quickly can lead to swallowing excess air, causing gas and bloating. By slowing down and chewing your food thoroughly, you allow your digestive system to work more efficiently. Mindful eating also helps you tune into your body's fullness signals, preventing overeating. Try to make mealtime a relaxed, screen-free experience to help with digestion.

Stay Hydrated to Combat Constipation

Contrary to popular belief, dehydration can cause your body to retain fluids, leading to bloating. Drinking plenty of water helps keep your digestive tract moving smoothly, preventing constipation and flushing out excess sodium. Herbal teas like peppermint and ginger can also contribute to your daily fluid intake while soothing your gut.

Incorporate Regular Exercise

Physical activity, such as walking after meals, can stimulate the digestive system and help release trapped gas. Regular exercise also manages stress and reduces fluid retention, both of which are common triggers for bloating. Even a short 10-15 minute walk can make a difference.

Conclusion

Finding the best thing to eat to reduce bloating is often not about one single food but rather a holistic approach to diet and lifestyle. Focus on incorporating hydrating, fiber-rich, and probiotic-containing foods like papaya, cucumber, and yogurt, while gradually limiting common triggers such as carbonated drinks, processed foods, and high-FODMAP items. Complementing these food choices with mindful eating, staying hydrated, and regular exercise provides a powerful strategy for managing discomfort. Keeping a food diary can help personalize your approach by identifying specific sensitivities. If bloating persists despite these changes, consult a healthcare professional to rule out underlying medical conditions like IBS or celiac disease.

For additional support and resources on digestive health, consider visiting Johns Hopkins Medicine's page on bloating.

Recipes for Relief

Anti-Bloat Smoothie: Blend 1/2 cucumber, 1/2 cup water, 1 slice of pineapple, a handful of spinach, and a small piece of fresh ginger. This smoothie is hydrating and full of digestive-friendly enzymes and nutrients.
Soothing Turmeric Ginger Tea: Steep freshly grated ginger and turmeric root in hot water for 5-10 minutes. This anti-inflammatory tea can help calm digestive distress.
Quinoa Bowl with Veggies: Cook quinoa and top with sautéed carrots, bell peppers, and a sprinkle of fennel seeds. Quinoa is a gluten-free grain that is gentle on the digestive system.

Frequently Asked Questions

Papaya, pineapple, bananas, kiwi, and berries are among the best fruits for reducing bloating. They contain digestive enzymes like papain and bromelain, have high water and fiber content, and are rich in potassium to help balance fluids.

Yes, proper hydration is crucial for preventing bloating. When you're dehydrated, your body retains fluid. Drinking plenty of water and eating water-rich foods helps flush out excess sodium and aids in moving waste through your digestive system, preventing constipation.

Probiotics, the beneficial bacteria found in foods like yogurt and kefir, can help balance your gut microbiome. This can lead to improved digestion and reduced gas production, especially for individuals with IBS-related bloating.

No, you don't need to avoid all high-fiber foods. Fiber is essential for digestive health. However, a sudden increase can cause gas. It's best to increase your fiber intake gradually and ensure you drink plenty of water to help it pass through your system smoothly.

Peppermint tea is highly recommended because it relaxes the muscles of the gastrointestinal tract, helping to release trapped gas. Ginger and fennel teas are also excellent choices for soothing the digestive system.

Yes. Eating slowly and mindfully prevents you from swallowing excess air, a common cause of gas. It also gives your body time to register fullness, preventing overeating that can strain the digestive system.

Focus on low-carbohydrate vegetables that are less gas-producing, such as spinach, carrots, and bok choy. While healthy, cruciferous vegetables like broccoli and cauliflower can be triggers for some individuals due to their raffinose content.

While there's no magic cure, some find relief from peppermint oil capsules, walking to help pass gas, or massaging the abdomen. For recurrent or severe issues, consulting a doctor is recommended to address the underlying cause.