7 Best Foods for Bloating You Should Try

Updated on December 18th, 2019
foods for bloating

Bacterial growth is one potential cause of bloating. It is called overgrowth of tiny intestinal bacteria (SIBO). The concept is that poor bacteria grow out of control in the small intestine, eat your food, and produce extra gas. It is common in about 15-30 percent of the U.S. population in both men as well as women.

Bloating can sometimes happen unknowingly, as you get older. At a young age, most individuals that begin to experience it. But bloating is sometimes a warning sign that informs that something has to be altered and requires to be studied.

The best way to stop bloating is by knowing its cause. If the issue is mild constipation, a fiber-rich diet, exercise, and water may assist, but for chronic constipation, these measures will not always work. Chronic constipation and many other diseases, such as gastroparesis or IBS, involve medical therapy, so your bloating symptoms should be discussed with your doctor.

Foods for Bloating

Here are some foods that help with bloating

1. Fruits and Vegetables

vegetables and fruits

For more nutrients, you have to eat various types as well as colors of vegetables to maintain good health. Vegetables such as turnip greens, kale, and Swiss chard are affluent in iron and Vitamin B that can assist in preventing tiredness.

Vegetables and foods with complex carbohydrates are made up of three and sometimes more natural sugars and thus are fiber-rich. These foods gradually enter the bloodstream, which can normalize your mood and maintain your hunger cravings, causing only a mild increase in insulin concentrations.

Try squash, sweet potatoes, lentils, pumpkin, potatoes or oats that have not been processed. An iron-rich vegetable diet can also assist you to get rid of bloating.

Try to sauté the vegetables in olive oil and sprinkle some fresh, sliced onion and balsamic vinegar splash.

[Also Read: Supplements to Prevent Bloating]

2. Peppermint

Peppermint Herb

Naturopaths recommended peppermint(1) for bloating for quite a long time. Peppermint has a soothing impact on the digestive tract’s smooth muscles, enabling the body to get rid of gastrointestinal gas.

The regular dose of peppermint oil capsules, three times a day, one or two pills is advisable. Take the pills after an hour before meals if possible. One should not consume them immediately after meals. Swallow them with a glass of water. Do not empty the capsules or chew them.

One research undertaken in Italy discovered that after four weeks of taking peppermint oil capsules, 75% of test participants who had irritable bowel syndrome (IBS) had a substantial decrease in the IBS symptoms.

[Also Read: Essential Oils to Bring Down Bloating]

3. Teas

Tea benefits

Consuming peppermint tea calms the intestines, soothes the pain of the abdomen, and decreases bloating(2). Mint has a menthol compound that helps to normalize the intestinal contractions. Drinking mint tea could reduce stomach bloating pain and cramps.

Chamomile tea can relax the muscles of the GI cavity to assist dispersal of the gas that causes bloating of your stomach. Besides enhancing digestion, chamomile can soothe as well as relax and can contribute to alleviating any pain in your stomach. Chamomile is used for treating indigestion, diarrhea, nausea, gas, ulcers, and vomiting in the techniques of traditional medicine.

You can take a cup of any herbal tea or only a mug of hot water to add a single drop of sheer peppermint essential oil. You should sip a warm cup of chamomile tea after having your meal.

You can use tea bagged, or plain peppermint tea, mint tea or chamomile tea leaves to prepare your tea.

[Also Read: Best Teas to Avoid Bloating]

4. Lemon Water

Lemon water

Lemons are full of nutrients like such as vitamin C, vitamins of the B-complex, iron, calcium, magnesium, fiber, and potassium. They even carry more potassium than most types of fruits. One of the most significant yet easy modifications you can make to your health is drinking lemon water.

You can make your lemon water more dilute. Drink it in the morning on an early stomach.

Squeeze half a lemon into a glass of water for anyone weighing lesser than 150 pounds. Else, use the juice of a whole lemon. It is suggested to drink lukewarm lemon water.

5. Ginger

Ginger Benefits

Ginger is best known for its capacity to treat cold and flu. Ginger is also well known for its potentials to relieve gastrointestinal distress symptoms and is widely used to eliminate intestinal gas and reduce bloating. Ginger includes zingibain, a protein-rich digestive enzyme, and is exceptionally efficient in decreasing bloating and gas from protein-rich foods.

Ginger tea is prepared by using the dense roots of the officinale plant called Zingiber and was used since ancient times for stomach-related discomforts.

Human studies indicate that nausea and stomach related issues can be relieved by having 1–1.5 grams of ginger pieces or tablets daily in discrete doses. You can also add ginger to your tea by boiling it or merely using a teabag.

[Also Read: Treat Bloating Using Ginger]

6. Yogurt


Typically, naturally cultured yogurt includes Lactobacillus acidophilus as well as Bifidobacterium bifidum. The probiotic bacteria live throughout the gastrointestinal system, helping in digestion and fighting harmful bacteria’s overgrowth, thereby avoiding bloating.

Increasing your consumption of probiotic bacteria by yogurt can be especially helpful when you’ve been consuming antibiotic medicine lately as the antibiotics can attack the good intestinal flora.

You can have a small cup of natural yogurt with your every meal until the bloating gets stopped. Some people might be lactose intolerant. There are also lactose-free yogurts available in the market. Consult a doctor before taking it.

7. Fennel Seeds

Fennel Seeds

For millennia, fennel seeds were used to boost digestion and alleviate bloating. Terpenoid anethole that has shown inhibitions of spasms in smooth muscles, including those of the intestinal tract is the active ingredient in the fennel seeds.

Fennel seeds are used in distinct kinds of dishes all over the globe. They are used as a baking ingredient in the northern and central parts of Europe, especially in bread.

For making tea, the fennel seeds (Foeniculum vulgare) are the best. You can buy fennel seeds from the market and grind them to add them to your drink if you don’t feel like using tea bags. Measure 1 to 2 teaspoons (or 2 to 5 grams) of fennel seeds per water cup of about 240 ml. Steep for around ten to fifteen minutes.

Bloating, most of the time relies on its underlying cause. Bloating is usually due to minor problems that can be solved by lifestyle modifications or OTC treatments.

If bloating continues or happens with other associated symptoms, then you should consult a doctor. The first step towards having a better treatment and satisfying feeling is to determine the root cause of bloating as well as other digestive problems.


1. What foods cause gas?

Here is the list of food items that can cause gas or foods that cause bloating in your stomach –

  • Garlic
  • Wheat
  • Onions
  • Broccoli
  • Beans
  • Sugars
  • Alcohol
  • Dairy products
  • Fizzy drinks, such as soda
  • Chewing gum
  • Beer
  • Hard candies, and
  • Fatty foods

2. What are the most effective home remedies for bloating?

By using natural home remedies or foods that prevent gas, we can reduce the pain of bloating in a short period. Some of the effective home remedies for bloating are –

  1. Chamomile Tea
  2. Peppermint Tea
  3. Fennel
  4. Caraway
  5. Anise
  6. Turmeric, and
  7. Coriander

3. How lemon water helps in reducing bloating?

Because fluid retention will cause bloating, drinking more water may seem to act counteractive. Add lemon to a glass of water because lemons act as a diuretic and a mild laxative. They can decrease the quantity of salt present in your body, which is essential, as more salt can result in bloating. To maximize the impact, add lemon juice in hot water.

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