Some foods and beverages can help reduce bloating and ease gastrointestinal (GI) discomfort. Foods that can help reduce bloating include various vegetables, fruits, and whole grains.

Bloating is frequently caused by gas, indigestion, and constipation. Focusing on solving these issues can help minimize bloating.

One way to help reduce constipation is to eat enough fiber-rich plant foods. These can include whole grains, fruits, and vegetables. Eating foods that are high in probiotic bacteria, like kefir and kimchi, can also promote gut health. This can help reduce and prevent bloating. Aside from eating healthy foods, staying hydrated can help prevent constipation and water retention.

A bowl containing oats and berries, foods that may reduce bloating.Share on Pinterest
Martí Sans/Stocksy

Below are fruits, vegetables, whole grains, and beverages that can reduce bloating.

1. Oranges

Oranges are a good source of fiber and water, which can help prevent water retention and promote regular bowel movements. They are also rich in vitamin C, which may increase the health of the bacterial community in the gut.

Eating oranges as a snack can provide a suitable way to increase a person’s dietary fiber. However, since including too much fiber in the diet too quickly can cause bloating, experts recommend adding fiber-rich foods slowly and gradually.

2. Pineapples

In addition to containing 1.4 grams (g) of fiber per serving, pineapples contain enzymes called bromelain. This enzyme is often used in traditional medicine to treat digestive complaints.

A 2024 review highlights that bromelain may aide digestion and alleviate symptoms of indigestion, bloating, and heartburn. It adds that as bromelain exhibits anti-inflammatory properties, it may help with digestive discomfort that occurs due to inflammation in the gastrointestinal tract.

As such, it may help to reduce symptoms of bloating in those living with inflammatory conditions of the digestive tract, such as inflammatory bowel disease (IBD) and gastritis.

3. Berries

Berries contain 2.1 g of fiber per serving, which is good for digestive health. They are also an excellent source of antioxidants, which can promote gut health.

4. Papayas

Papayas are rich in fiber, antioxidants, and vitamins, which can help facilitate healthy digestion. Additionally, it contains an enzyme known as papain, which may possess many beneficial effects on human health. A 2022 mouse study suggests that papain can help support healthy gut bacteria health.

5. Tomatoes

Tomatoes contain prebiotics, a nondigestible food component that promotes the growth of healthy gut bacteria. The prebiotics in tomatoes are beneficial for people who have Crohn’s disease, malabsorption, and several other bloating-related conditions.

6. Lentils

Like other legumes, lentils are high in fiber. They are also plentiful in resistant starches, a carbohydrate that resists digestion and contributes to GI health.

7. Broccoli

Broccoli may also reduce bloating. Broccoli is a cruciferous vegetable, which describes a group of vegetables high in fiber, vitamins, and phytonutrients. A 2019 study suggest that consuming broccoli can help maintain the health of the bacterial community in the gut, which can help improve guy health.

8. Carrots

Carrots are high in vitamin A, which is important for maintaining homeostasis in the gut. Research also suggests that dietary sources of vitamin A increase the strains of beneficial bacteria in the gut.

9. Spinach

Spinach is a nutrient-dense, high fiber vegetable. Research also shows it may increase the population of one of the healthy bacterial strains in the gut called Lactobacillus.

10. Oats

In addition to being a satisfying source of whole grains, oats contain an ample amount of fiber. They also have a type of carbohydrate called beta-glucan, which may alleviate colitis, which is inflammation in the colon.

11. Fermented foods

Many fermented foods, such as kefir, kombucha, and sauerkraut, contain probiotics, which are “friendly” strains of bacteria that are beneficial for gut health.

Although little research has explored their value, some test-tube studies have shown promising results. These studies suggest the need for further research.

12. Ginger tea

Ginger is a common home remedy for bloating, constipation, nausea, and other GI complaints. Typically, people may drink ginger tea to help relieve gastrointestinal distress. However, more studies are still necessary to provide evidence of its effectiveness.

13. Peppermint tea

Peppermint tea is a home remedy for GI troubles. More research is necessary to prove its effectiveness, but it may reduce symptoms of irritable bowel syndrome.

In addition to including particular foods in a person’s diet, some lifestyle habits can prevent bloating. The National Institute of Diabetes and Digestive and Kidney Diseases recommends:

  • avoiding talking while eating or drinking
  • eating smaller, more frequent meals rather than larger meals
  • avoiding or limiting fizzy drinks, chewing gum, sucking on hard candy, and drinking with a straw
  • sitting down for meals and eating slowly
  • avoiding artificial sweeteners like sorbitol, erythritol, mannitol, maltitol, and xylitol

Certain people may experience bloating and GI distress due to certain conditions, such as IBS, gastroparesis, and food intolerances. If people do not experience relief after following the above advice, they may wish to contact a healthcare professional, as they may have an undiagnosed condition.

Foods that help with bloating include fruits, vegetables, and whole grains, all of which contain high quantities of fiber and components that promote gut health.

Other strategies to reduce bloating include eating slowly and having smaller, more frequent meals. It may also help to limit consumption of fizzy drinks, as well as avoid chewing gum and sucking on hard candy.

People who are having difficulty managing bloating may wish to contact a healthcare professional.