Foods that reduce bloating and stomach issues

Foods that reduce bloating! Which foods help reduce bloating? Which are gut friendly food?

Well, as much as we don’t like to talk about bloating, we need to. People who suffer this know that the pain is real. When a person is suffering from bloating, he often searches for medicines or foods that reduce bloating. Bloating, often known as gas in the stomach, is a condition where the stomach feels full and tight. You don’t like to eat anything and have discomfort. Pressure is felt on the stomach, pinching the lungs.

While there are certain foods that are not to be taken while you feel bloated, there are some foods that reduce bloating. If you think, you are getting bloated often, you shall revisit your pantry and refrigerator and incorporate these into your diet!

Foods that reduce bloating

If you think that only expensive medicines are the cure for bloating, you are probably wrong. Simple foods such as yogurt will help you reduce bloating! Bloating is often accompanied by constipation and gas. Thus, you not only need to review what you are eating, but you also need to add certain fibrous food to your diet.

How certain foods can relieve bloating?

Your digestive system will react immediately o what you eat. Nature is a great thing. It provides almost all solutions. Even if you have severe bloating and are on medication, you should know which foods to take to relieve bloating. Also, I will be highlighting the foods which can cause bloating so that you can reduce your intake of those. Certain foods can help in relieving bloating because of their nutrient combination.

Those foods which are rich in water content, fibers, and potassium can help in reducing bloating.

How can fiber help in reducing bloating? Foods that reduce bloating

Fiber-rich foods are great for digestion. There are two types of fibers helping out to improve digestion. The soluble fibers allow for forming a gel in the digestive tract thus easing the passing of stool, while the insoluble fibers are helpful in constipation.

How does hydration help in reducing bloating?

It is important to be hydrated for the body. A sufficient amount of water is not only important for the Kidneys and liver, but also for getting rid of bloating. A fiber-rich diet accompanied by water will help in getting rid of constipation and building off that unwanted gas.

Foods to Eat to Reduce Bloating-Foods that reduce bloating

1. Avocados

If you love Avocados, then you are doing justice to your diet and digestive systems. Avocados are a complete health pack. They are rich in folate, Vitamin C and K, potassium, minerals, and fiber. Thus, helping you get a healthy digestive system and allowing you to get rid of bloating.

2. Cucumbers

Whilst I hate the fact that cucumbers have the shortest shelf life, they dry up in the fridge quickly as well. But then, they are tasty and great! They are rich in water. The water content of a cucumber is 95%. So it’s great for reducing bloating and keeping you hydrated.

3. Yogurt

While you should be avoiding dairy products if you are suffering from bloating. But yogurt is exceptional. The white yummy gluey dairy product is rich in probiotics. Probiotics are essential for maintaining a healthy digestive system. Probiotics are good for reducing bloating and tensions in the abdomen.

4. Berries

To be honest, all the barriers be it strawberries, blackberries, and blueberries are too good. Not only do these small bombs look attractive but also are rich in antioxidants, vitamins, fibers, and minerals.

fruits that reduce bloating

5. Green tea

You can have any sort of green tea to remain hydrated and to ease digestion. However, make sure you go with a natural green tea than the store ones. Green tea which is rich in caffeine is what I recommend. It helps in improving the digestive tract movement. Also, it complements as a natural laxative, which helps in reducing bloating.

6. Celery

Another great vegetable with 95% water. It acts as sugar alcohol which helps in softening the stool. Also, it is a natural diuretic that helps in cleansing the kidney by promoting more urine and thus reducing bloating.

7. Ginger

Add ginger to your life! Ginger is great to be used in daily routine. It is rich in fiber. It helps in reducing digestive stress. Ginger, when taken on an empty stomach helps in reducing bloating. It is great for a healthy gut!

8. Bananas

I remember a doctor telling me that Bananas help in cleansing the stomach. They are rich in fiber and thus help maintain a healthy and bloating-free gut! They are rich in potassium which makes them reduces bloating.

9. Oats

Oats are again a powerful food. They are packed with fibers. Oats are known to contain fiber named Beta Glucan, which can help in reducing bloating as it has anti-inflammatory characteristics. Thus, enjoy a bowl of oats in the morning as you like to reduce bloating!

13. Pineapple

The tropical fruit has amazing nutrient content. It is rich in Vitamin C and B, manganese, and bromelain. Bromelain is an enzyme that allows for the treatment of digestive disorders, inflammation, and bloating.

14. Turmeric

While Asian foods are already having turmeric in them. Yet, if you are not consuming it. Start taking it in different ways. Such as Tumeric tea, Turmeric milk, and Turmeric and Ginger green tea. Turmeric contains curcumin which deals with inflammation, helps maintain gut health and fight bloating.

15. Apples

Growing up hearing the phrase “an apple a day keeps a doctor away” is becoming a reality. Apples are miraculous. Not only they are available across the year but also help to improve gut health! They are rich in fibers, potassium, and iron. Which helps in reducing bloating.

16. Fermented Foods

While I have already listed Yogurt, those who want diversity and are lactose intolerant. they can have the following probiotic options in their diet:

  • Kefir.
  • Kimchi.
  • Kombucha.
  • Sauerkraut.

Which foods to avoid if I am bloated?

While there are a number of foods that reduce bloating, there are many which can actually accelerate it.

Carbonated drinks

Firstly, I would never recommend soft drinks when you feel bloated, they only add more to the sugar content. And they are which in carbon dioxide: a gas. Thus avoid carbonated drinks.

Beans and lentils

Then avoid beans such as red and white beans, chickpeas, and other lentils. Most beans and lentils is cause gas and bloating.


Whole grain

Whole grains, wheat, and barley can also cause bloating

Certain vegetables

Avoid certain vegetables such as  Brussels sprouts, cabbage, cauliflower, carrots and prunes.


Most people do suffer from bloating as they don’t take care of their diet. Bloating and other stomach issues can lead to an unhealthy gut. An unhealthy gut is the last thing that you would ever want in your life. If order to have a healthy heart, liver and improved mental health, you need to have good gut health. You should incorporate foods that reduce bloating in your diet!¬†

Thus, those who suffer from stomach issues shall switch to healthy lifestyles and choose foods that are rich in fibers!


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