Some Foods and Drinks That Help with Bloating

Many foods have been shown to help with bloating by promoting regularity, preventing fluid retention, and enhancing gut health.
Bloating is a commonTrusted Source problem often caused by constipation or excess gas.
What you eat and drink can significantly affect bloating and other digestive issues.

Here are some foods and drinks that may help with bloating.
What should I eat if I’m bloated?
A wide range of fruits, vegetables, and low fat dairy products may help relieve bloating.
1. Avocados
Avocados are highly nutritious, packing a good amountTrusted Source of folate and vitamins C and K into each serving.
They’re also rich in potassium. This mineral helps regulate fluid balance and sodium levels to prevent water retention, which may contribute to bloating.
They’re also high in fiber, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating.

۲. Cucumber
Cucumbers are composed of about 95% waterTrusted Source. Eating water-rich foods may help you stay hydrated. This could preventTrusted Source water retention and possibly help alleviate bloating caused by dehydration.
Some research suggests that cucumbers may also help relieve symptoms of irritable bowel syndrome (IBS), such as bloating, abdominal pain, and diarrhea.

۳. Yogurt
Yogurt is packed with probiotics, beneficial bacteria that play a key role in gut health.
Probiotics have been shownTrusted Source to reduce bloating and abdominal distension caused by IBS, a common condition that affects the large intestine.
ResearchTrusted Source also suggests that probiotics may help improve stool frequency and consistency, which could help relieve bloating.

۴. Berries
Berries like strawberries, blueberries, and blackberries contain various antioxidants, polyphenols, vitamins, and minerals that provide several health benefits.
According to a 2023 review, polyphenols found in fruits like berries may help relieve IBS symptoms like bloating due to their effects on gut health and inflammation.
5. Celery
Celery is a nutritious veggie comprising about 95% waterTrusted Source.
Celery also contains mannitol, a type of sugar alcohol that softens stools to promote regularity by pulling water into the digestive tract. This may help relieve bloating and constipation.

۶. Ginger
Ginger is a herb known for its ability to soothe digestive distress.
For example, researchTrusted Source shows that ginger could speed up stomach emptying to prevent bloating and feelings of fullness.
7. Bananas
Bananas are popular for their flavor, portability, and convenience.
They’re an excellent source of fiber.

۸. Asparagus
Asparagus is a great source of fiber.
It also contains a good amount of inulin, a prebiotic fiber found in various foods.
StudiesTrusted Source show that inulin may support gut health and increase regularity, which may help prevent bloating and constipation.
9. Oats
Enjoying a bowl of oatmeal in the morning may help battle bloating.
Oats are a type of soluble fiber, which may help relieve bloating by reducing intestinal gas production and regulating bowel movements.