22 Foods That Help Relieve Bloating

Ripe sliced cucumber in a bowl.

Bloating, that uncomfortable feeling of a swollen abdomen, is a common issue that many people experience. It can be caused by various factors, such as overeating, food intolerances, gastrointestinal issues, or even stress.

While it’s important to identify the root cause of bloating, incorporating certain foods into your diet can help alleviate discomfort and promote better digestion.

In this article, we’ll explore 22 natural and delicious foods that can aid in reducing bloating and help you embrace a happier, healthier digestive system.


1. Ginger:

Known for its soothing properties, ginger helps relieve bloating and supports digestion. Enjoy ginger tea, add freshly grated ginger to meals, or use it in smoothies.

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2. Peppermint:

Peppermint has antispasmodic properties that can relax the muscles of the gastrointestinal tract, easing bloating and promoting better digestion. Sip on peppermint tea or include fresh mint leaves in your meals.

3. Fennel:

Fennel is a natural carminative, which means it helps prevent the formation of gas and reduces bloating. Add fennel seeds or fresh fennel bulb to salads, soups, or roasted vegetable dishes.


Fermented pineapple kombucha drink tepache. Cooking process of homemade probiotic superfood for bloating relief4. Pineapple:

This tropical fruit contains an enzyme called bromelain, which aids in breaking down proteins and reducing inflammation in the digestive system. Enjoy fresh pineapple as a snack or incorporate it into smoothies and salads.

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5. Papaya:

Papaya contains an enzyme called papain that aids in digestion, reduces bloating, and promotes regular bowel movements. Enjoy ripe papaya as a snack or add it to fruit salads.

6. Cucumber:

Cucumbers have high water content and are a natural diuretic, helping to flush out excess water and reduce bloating. Enjoy cucumber slices in salads or infused water.

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Close up of fresh and juicy watermelon sliced into cubes relieve bloating7. Watermelon:

Like cucumbers, watermelon is hydrating and acts as a natural diuretic, promoting urine production and reducing bloating. Enjoy chilled watermelon cubes as a refreshing snack.

8. Lemon water:

Squeezing fresh lemon into warm water can help stimulate digestion, support liver function, and reduce bloating. Start your day with a glass of warm lemon water.

9. Yogurt:

Opt for probiotic-rich yogurt containing live cultures that promote a healthy gut microbiome and aid in digestion. Choose plain, unsweetened varieties for the best benefits.

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10. Kefir:

Similar to yogurt, kefir is a fermented dairy product packed with probiotics. It can help restore the balance of beneficial bacteria in the gut and reduce bloating.


Korean appetizer kimchi for bloating11. Kimchi:

Kimchi, a traditional Korean fermented vegetable dish, is rich in probiotics that support a healthy gut. Include a small serving of kimchi as a side dish with your meals.
Read: Health Benefits of Superfood Korean Kimchi

12. Sauerkraut:

Another fermented food, sauerkraut, is made from cabbage and contains probiotics that aid in digestion and reduce bloating. Enjoy it as a condiment or side dish.

13. Peppermint tea:

Peppermint tea has a calming effect on the digestive system, reducing gas and bloating. Sip on a cup of warm peppermint tea after meals.

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14. Chamomile tea:

Chamomile tea has anti-inflammatory properties and can help relax the muscles of the gastrointestinal tract, relieving bloating and discomfort.
Read: 7 Herbal Teas for Bloating That Will Help Relieve Discomfort

15. Green leafy vegetables:

Vegetables like spinach, kale, and Swiss chard are rich in fiber, which aids in digestion and prevents constipation, reducing bloating.

Cilantro dried in spoon on board for bloating
16. Cilantro:

Cilantro has been traditionally used to alleviate digestive discomfort and reduce bloating. Add fresh cilantro to your salads, soups, or salsas.

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17. Dandelion greens:

Dandelion greens act as a natural diuretic and can help relieve water retention and bloating. Use them in salads or sauté them as a side dish.

18. Asparagus:

Asparagus acts as a diuretic and helps flush out excess water, reducing bloating. Enjoy roasted or steamed asparagus as a nutritious side dish.

19. Ginger tea:

Sipping on warm ginger tea can help soothe the digestive system, relieve gas, and reduce bloating. Steep freshly grated ginger in hot water and enjoy.

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20. Cumin:

Cumin seeds have carminative properties and can aid in digestion, reducing bloating. Add ground cumin to your dishes or use whole seeds in cooking.


Bananas for reducing bloating and banana slices in a plate on a black chopping Board with a knife.21. Bananas:

Bananas are a great source of potassium, which helps regulate fluid balance in the body, reducing bloating. Enjoy a ripe banana as a snack or add it to smoothies.

22. Turmeric:

Turmeric has anti-inflammatory properties that can help alleviate bloating and support overall digestive health. Add turmeric powder or fresh turmeric to curries, smoothies, or golden milk.

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Incorporating these 22 bloating-relieving foods into your diet can help improve digestion, reduce discomfort, and promote a healthier gut. Remember that individual tolerances may vary, so listen to your body and identify which foods work best for you. Additionally, adopting mindful eating habits, staying hydrated, and managing stress levels can further contribute to a healthier digestive system.

Embrace these dietary changes and start enjoying a happier, bloat-free life!


Further Reading

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