Best foods for bloating

Bloating is tightness and fullness of abdomen. Various types of foods can cause it. But fortunately, there are a number of foods that are best to reduce and prevent this condition. Which are the best foods for bloating?

Best foods for bloating

Bloating occurs due to a number of factors. Basically, it is fullness or tightness of the abdomen. Constipation, eating excessively, or gas formation in the intestines cause it. There are certain food components that are not digested in human gut. The bacteria in the gut act on it and produce gas.

There are certain foods that can reduce the bloating and prevent it. Here are these best foods for bloating.


Best foods for bloating
Fruits and vegetables (Source: Times now)

Cucumber is best for relief from bloating. Quercetin is an antioxidant in it that reduces swelling. Cynthia Sass, a dietitian states:

Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes,”

Eat raw cucumber or have it in a juice form. Both ways it is beneficial. Moreover, asparagus also reduces gas and increases urination. Its probiotic qualities also help. It has soluble and insoluble fiber that improves digestive health. Similarly, less carbs containing vegetables such as carrots and spaghetti squash are also good for the gut. Celery has a lot of water and potassium and both release the gut gas and provide relief.


Fruits rich in potassium such as bananas, kiwis, oranges, and avocados reduce salt induced bloating. Bananas also have fiber that reduces constipation and hence bloating comes down.

The tropical fruit, Papaya has an enzyme called papain in it. This breaks down protein in the gut and makes it easy to digest. Papaya is anti inflammatory with lots of fiber. Similarly, the fruit Pineapple has the enzyme bromelain that breaks proteins into easily digestible form. Grapes, blueberries, raspberries and strawberries are also good for the gut health. But have them in moderation because their carbs in excess can cause bloating.

Chicken and fish

These are lean proteins that can help reduce gas and bloating. But avoid excess intake as proteins can cause gas in stomach.

Fermented foods

Best foods for bloating
Ginger helps gas relief (Source: BBC Good Food)

Yoghurt, probiotics, kefir, kombucha have healthy bacteria in them. In these foods, the carbs are also broken down. Hence these foods are easy on the stomach. They relieve gas and make the gut comfortable.

Fennel seeds

Chew the flavorful seeds or have them as a fennel tea. They have compounds that relax the gut and this helps the gas to pass out.


It is a useful ingredient for high protein foods. It breaks down the protein. Thus, it relieves gas and this action is due to its enzyme zingibain. One can also have ginger as a concoction after a meal.

Chamomile and peppermint teas

These have substances that relax the gut allowing gas to go out. They also help in the digestion. Moreover, chamomile also soothes and relaxes the brain.


Best foods for bloating
Cinnamon is good for gut (Source: Wikipedia)

This reduces gut pain and swelling. Its compound, curcumin increases bile production. This improves digestion and reduces gas formation.

Also, read What is ginger infusion? Preparation, health benefits and side effects!


This spice has phytochemicals for gas relief. Increasing awareness of the good qualities of cinnamon has led to its use as an ingredient in various ready foods like cakes and biscuits.