Bloating is a common problem often caused by issues like constipation or excess gas ( 1 ).Plus, what you eat and drink can significantly affect bloating and other digestive issues.Fortunately, many ingredients have been shown to promote regularity, prevent fluid retention, and enhance gut health, all of which can help keep bloating at bay.Here are 20 foods and drinks that can help with bloating.What’s more, they’re high in fiber, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating ( 4 ).They’re also high in fiber.Green tea Share on Pinterest Marc Tran/Stocksy United Green tea is a great option to help you stay hydrated and prevent fluid retention.Green tea also contains caffeine, a compound that stimulates digestive tract movement and acts as a natural laxative to support regularity.It also contains an enzyme called zingibain, which helps break down protein more efficiently to support healthy digestion ( 22 ).Like other fermented foods, it’s rich in probiotics and can promote gut health and regularity ( 23 ).They’re also highly nutritious and an excellent source of fiber, with 3 grams of fiber found in 1 medium (118 grams) banana ( 25 ).It not only has a high water content but also provides plenty of fiber in each serving ( 27 ).Studies show that inulin may support gut health and increase regularity, which may help prevent bloating and constipation ( 31 ).According to some research, curcumin may also improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation ( 39 , 40 ).In particular, apples are high in a type of soluble fiber called pectin, which can accelerate the movement of food as it passes through your digestive tract to treat constipation and bloating ( 46 ).Rhubarb contains a compound called sennoside.Furthermore, it can help increase your fiber intake, with over 2 grams of fiber in each cup (122 grams) of rhubarb stalk ( 49 ).As such, several studies suggest that kiwi could benefit many digestive issues and help reduce bloating, stomach pain, and constipation ( 53 , 54 , 55 ).Plus, it may help prevent muscle spasms in the stomach and intestines, which could also help prevent bloating ( 56 ).It also acts as a diuretic to increase urine production and reduce water retention ( 57 ). .
Say "Yes" to Super Greens and Goodbye to Bloating
If you’ve taken super greens or know someone who has, you may have experienced or heard of bloating caused by consuming super greens.In that case, it’s likely the type of food that you eat that’s causing excessive gas expansion, leading to that uncomfortable, too-full feeling.In general, foods that are commonly associated with bloating tend to be fatty foods, dairy products, and foods that are high in fiber.Before we look into how super greens may or may not cause bloating, here’s a reminder that bloating problems are extremely common.Do super greens cause bloating?While vegetables are always applauded as the ultimate health foods that are packed with vitamins and minerals, most vegetables also happen to be high in fiber.Fiber in itself isn’t a bad thing — certain digestive fibers in fact help you digest your food better.But all good things need to be taken in moderation and consuming more than the healthy amount your body requires would lead to the dreaded bloating problem.Exceeding this amount isn’t an issue most of the time.But there’s another ingredient in super greens that may be the cause of bloating — the probiotics.Unfortunately, probiotics may temporarily increase the amount of gas in your stomach, causing bloating.It’s also important to keep track of your diet and take note of what foods to eat less of, as well as what foods help to reduce bloating.Foods that cause bloating.– known to increase gas in the stomach because of the fibers they contain. .
The Best and Worst Foods for Bloating
It won’t eliminate or prevent bloating altogether, but it may make your veggies easier to digest.So when legumes reach the large intestine, your gut bacteria take the lead and feast on them.“If you eat fruits, veggies, nuts, whole grains, and beans often, they won’t bother you as much as if you eat them sporadically,” Sass said.If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant, which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products).Worst: Apples.Worst: Salty foods.Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says.People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly.“Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes,” she adds.The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier.Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.Asparagus is an anti-bloating superfood.Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat.Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.Called probiotics, they help regulate digestion and champion the overall health of your digestive tract.The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass.It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating, Sass says. .
7 Foods That Reduce Bloating—and 5 That Cause It
Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose—a sugar that remains undigested until bacteria in your gut ferment it. .
How 1st Phorm Opti-Greens Healed My Bloated Stomach
So what exactly happens to our bodies when we bloat?Simply put, that “bloated” feeling is the result of built-up gas in our digestive systems which makes our stomachs protrude awkwardly.How-To Naturally Heal a Bloated Stomach:.While I always encourage my fitness clients to be mindful of the foods they put into their bodies and to be aware of how their bodies respond to those foods, I also believe in the power of giving our guts a healthy boost!Now, what can you do to support your digestive function to ensure that your body is getting all the nutrients it needs?What Nutrients Does Your Body Need to Heal Your Gut?That’s why I supplement with a daily greens product (my favorite is recommend below) to ensure that my body is truly getting EVERYTHING it needs.RELATED: Plan Healthy Meals for the Week WITHOUT Stressing Out!A probiotic is beneficial to your diet as it delivers a healthy boost of good gut bugs in your system.Restoring Gut Health with Opti-Greens 50:.If you’re looking for a greens product to add to your daily routine, I can’t say enough good things about Opti-Greens 50.You see friends, all supplements are only as effective as their ingredients.Opti-Greens 50, on the other hand, is produced with truly efficacious dosages for ALL of its ingredients, which means you’re getting the full benefit of each one.Green Superfood Complex which will allow for proper digestion of the foods you choose to eat; which will detoxify the body of harmful toxins; and which will also help to balance your body’s pH levels.Digestive Enzyme & Probiotic Blend is going to help with digestion and the absorption of nutrients; it will promote a healthy gut; and it will protect the lining of the digestive system from damage caused by its own acidic bile.Plant Enzyme Blend, supplying your body with 11+ servings of vegetables! .
Best Green Powders to boost energy, banish bloating & refuel
How: Mix 1-2 10g scoops with water, juice or a smoothie every day.What: Clean and Lean Beauty Food, £54.95/150g.What: Nature’s Plus Fruitein Revitalizing Green Foods Shake, £24.50/576g.How: Mix one 36g scoop with water, juice or almond/soy milk.Why: With a host of proven energisers, including green tea, Spanish bee pollen and Korean ginseng, as well as chlorella, which research has shown can boost stamina during exercise, this one will make sure you’re not limping out of your Hiit class early.Why: Swerve the weepy self-loathing with this beauty – its high dose of iron restocks depleted supplies to fight fatigue while its vitamin B6 can reduce symptoms of PMS including low mood.What: Lean Greens, £44.97/500g.What: Leader Foods Detox Smoothie Sachet, £1.99/45g.How: Mix one sachet with water or a coconut or rice drink or smoothie 1-3 times a day. .
Greens & Superfoods – Bloom Nutrition
Just one serving a day helps decrease bloating and improve gut health, immunity and natural energy levels. .
34 Foods That Reduce Bloating And Gas, Per Nutritionists
The gassy kind of bloat makes you unbutton your jeans after eating certain foods—often beans, dairy, cruciferous veggies like broccoli or cauliflower, or greasy foods.It's triggered by hormonal changes during your menstrual cycle, dehydration, or eating lots of salty foods and not enough potassium and water.That's why, it's important to note, beyond eating the right foods, water is crucial for de-bloating, says dietitian Torey Armul, RD."When you eat fiber, you need to drink enough water to digest it and move efficiently through your GI tract.".Yogurt is packed with probiotics—good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation.“Probiotics are an important piece in the big picture of gut health, especially when you’ve got bloating and gas,” says Cording.Go Greek to bump up the protein to 20 grams while lowering the carb count, and enjoy it as dessert with some fresh fruit like grapefruit slices or blueberries.One of the oldest herbal medicines around, ginger’s anti-inflammatory properties work wonders on bloat and gas.“Ginger contains a digestive enzyme called zingibain, which helps the body break down protein,” says Tara Coleman, a clinical nutritionist in San Diego.“It also has a nice relaxing effect on your intestines, reducing inflammation in your colon, which helps the food you eat pass through your system more easily, and in turn, reduce the bloat and gas you experience,” says Kristin Kirkpatrick, RD, wellness manager at the Cleveland Clinic Wellness Institute.“The compounds anethole, fenchone, and estragole in fennel seeds have antispasmodic and anti-inflammatory properties that relax intestinal muscle and allow trapped gas to dissipate,” says Coleman.“Part of what causes your body to retain water is you’ve eaten too much sodium,” says Cording.By drinking lemon juice on the reg, you’re doubling down on hydration plus getting acids to help your GI tract move things along faster.Cantaloupe also has more potassium than other melons, which helps your body flush out any excess sodium and water it’s holding onto, says Cording.If you’re on a low-carb diet, like keto, avocados are an excellent source of bloat-reducing potassium and antioxidants for just six carbs—a quarter what you’d get in a banana.“After an indulgent weekend, people think you need to starve it out on celery and lettuce, but avocados are a nutrient-rich food that will help you feel satisfied so you’re not hangry when you’re trying to get back on track,” says Cording.You’ll also get a whopping 14,000 IU of vitamin A to help soothe inflammation, adds Cording.What’s more, cucumbers contain sulfur and silicon, which act as a mild natural diuretic that makes you pee.They’re also a good way to get your GI tract moving minus the gassy factor of cruciferous veggies.The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention.“Asparagus also contains prebiotic fiber, which are good to nourish the probiotics in your gut and keep your digestive tract running,” says Cording.The papain in papayas is yet another enzyme that helps break down the foods you eat and fight inflammation.➡ Join WH Stronger today and get unlimited access to digital content, exclusive workouts, and more!Just keep a serving to one cup, adds Cording, since the high amount of fructose can sometimes be rough on your GI system.navy beans) are actually "high in potassium, which helps balance out sodium levels in our body," says Keri Gans, RD, author of ."Mostly reported anecdotally, bromelain is thought to assist in digestion, by breaking down proteins in the stomach that may otherwise cause bloating.".Throw pineapple in your morning smoothie, or enjoy a couple slices for an afternoon snack.Celery root is a powerhouse for fighting water retention and bloat, because it contains a compound that acts like a diuretic.“It makes you urinate, so it can help with any water bloat you’re feeling,” says New York City-based dietitian Brigitte Zeitlin, RD.Cut celery root into cubes and sauté with thyme and onion, purée it into soup, or roast it in the oven as “steaks.”.Since heat evaporates tomatoes' water and breaks down their fiber (which helps keep your digestion moving), eat 'em raw.“They’re way more versatile than get credit for,” says Zeitlin: Add artichoke hearts to salads, pasta, or toast—or simply grill them whole and dip them in yogurt-dill sauce.“It activates your GI system and pushes out anything that’s backed up and causing bloat and extension,” says Zeitlin.If you handle legumes well, the fiber in lentils help you push anything lagging in your GI tract right on through.“Having it first thing in the morning will help you move your bowels sooner, so you’ll feel better all day,” says Zeitlin.Top your oatmeal with chopped walnuts and berries for additional fiber, antioxidants, and protein.You’ll get the most fiber by eating spinach raw, but cooking it makes upping your intake easier.Many fruits, like pears and peaches, have high sugar counts that can leave you gassy.These little antioxidant-packed fruits are high in water and fiber to keep your digestive system grooving, says Atlanta-based dietitian Marisa Moore, RD.Frozen berries have just as many nutrients as fresh ones, so toss either into whole-grain pancakes or on top of a parfait with plain low-fat Greek yogurt.This naturally sweet fruit is also a source of lycopene, an antioxidant carotenoid associated with heart health.Bake sweet potato and top with a dollop of Greek yogurt, add roasted cubes to salads or grain bowls, or purée it into root veggie soup.It’s no wonder mint tea is an after-dinner staple in many cultures: The herb may help improve digestion.“Most research is on peppermint oil taken as supplement or capsule, but mint leaves are traditionally used for digestion benefits at the end of a meal,” says Moore.With about two grams of fiber per ounce, dark chocolate satisfies your sweet tooth and keeps your GI tract humming along.An excellent source of potassium, filled with water, and packing a healthy serving of fiber to boot, oranges are an anti-bloat triple-whammy, Moore says.Opt for the whole fruit instead of OJ to ensure you don’t miss out on the fiber (or overdo it on the sugar).Grapefruits are packed with water (and are also a good source of fiber) to keep your GI tract moving along, says Moore.Use grapefruit to add brightness to salads and smoothie bowls, or serve it alongside chicken or shrimp for a hit of zest.Like many other bloat-fighting foods, butternut squash also contains plenty of potassium (300 milligrams per cup, to be exact) to support fluid balance, says Moore.Pomegranates contain potassium and a healthy dose of fiber to support digestion and ease bloating.Since pomegranate is relatively high in sugar, though, you're best off avoiding fiber-stripped juice and adding a few tablespoons of seeds to salads or grabbing a handful to get your sweet fix.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. .
The Best Way To Eat Fruits & Vegetables To Keep Bloating Away
And while bloating can come at any point for any reason (depending on your body, there are certain foods to consume (and avoid) to help keep it at bay, begging the question: Do vegetables make you bloated?And, more importantly, what is the best way to eat fruits and vegetables to prevent bloating?And while many turn to loading up on fiber-rich vegetables to reduce bloating, Emily Tills, Registered Dietitian and Nutrition Coach, says this is not always the best plan of attack as not all fruits and vegetables are created equal.“Steaming is a great way to cook your vegetables without decreasing the amount of fiber and maintaining the nutrient quality.”."However, for certain types of constipation-related bloat, we might recommend more raw fruit and vegetables to help with transit.".While low-carb, crunchy veggies like broccoli, kale, and cauliflower for anti-bloating solutions are trendier than ever, when consumed raw and in excess, they can sometimes work against you.Yes, going raw with your plant-based foods is often the best way to go for optimum nutrition.Cucumbers, for example are a great tummy-taming snack, says Dr. Sonpal.