15 Foods Nutritionists Suggest to Reduce Bloating

Bloating Remedies

Bloating relief.

Bloating occurs to everyone naturally. Some techniques ease the discomfort of bloating even when you don’t need to get rid of bloating. While Charles Passler, DC, founder of Pure Change and nutritionist to celebrities like Adriana Lima and Bella Hadid, suggests preventing bloating with a balanced diet of organic vegetables, gluten-free grains, and easily digestible proteins, as well as limiting alcohol intake and staying away from fatty, salty foods, we know that’s not always practical. When you already have the annoying symptoms, there are fortunately many ways to alleviate bloating swiftly.

How to get rid of bloating

How to get rid of bloating is something that many people are asking. After a night of drinking, you probably realized your jeans didn’t slide on as efficiently when you woke up. Or perhaps you’ve felt the urge to undo your buttoned pants after a meal under the table. You might feel, well, nasty as a result of the additional puffiness. Your first idea when bloating appears is probably how to get rid of bloating.

In actuality, experiencing a stretch in your stomach is common and is frequently brought on by gas buildup. According to Jordan Hill, RD, of Top Nutrition Coaching, “Gas can accumulate in the intestines when you swallow air while eating or when the bacteria in the colon breaks down the food that wasn’t fully digested in the small intestine.” Constipation is another prevalent cause of bloating. Hormonal changes might also be at fault.

Beat the Bloating

Although the fullness may make you feel uneasy in your clothes, it has no natural effect on your weight or waist size. According to Hill, you usually gain weight when your body stores too much fat or muscle over time, whereas bloating is merely a brief rise in the size of the abdomen brought on by gas or fluid. Sure, the scale’s needle might titter a bit, but after the extra gas and fluid are gone, she explains, it will return to its normal position.

Bloating usually goes away in a day or two. Still, if you need relief right away, Dr. Michael D. Brown, a gastroenterologist at Rush University Medical Group, suggests simethicone, an OTC drug sold under the names Gas-X and Equate. “About 80 to 120 milligrams of a chewed tablet with meals can help,” he claims.

If you frequently experience bloating, making long-term lifestyle changes like adjusting your diet and exercising frequently can help stop it before it starts. Limiting high-fat meals in your diet, staying away from carbonated beverages, and consuming enough fiber-rich foods to encourage regular bowel movements are some adjustments you might wish to make.

What is causing bloating and gassiness?

The last thing you want to do is eat more when gas makes your stomach feel inflated—whether it’s that time of the month or you overate at dinner. However, not all snacks are created equal, according to nutritionists; some foods can reduce bloating while others can worsen it.

Bloating can be brought on by eating meals that release more gas than others, having a high salt intake, eating or drinking too quickly, or drinking carbonated beverages, according to Marissa West, owner of West Kept Secret and an ACE-certified personal trainer and nutritionist. A lactose intolerance, a dislike of dairy products, or another medical condition like celiac disease or irritable bowel syndrome may also bring it on.

Depending on the underlying cause of your bloat, certain meals may provide relief by lowering inflammation, triggering the release of digestive enzymes, or encouraging the passage of the bloat through your digestive tract by consuming water and fiber. West advises caution while consuming wheat, cruciferous vegetables like broccoli and cauliflower, and beans since they can produce too much gas to prevent bloating in the first place. As a result of their difficulty in digestion, inflammatory foods like fried foods, processed snacks, and sugar can also cause bloating, according to Cindy Kasindorf, certified nutritional health counselor and founder of Remedy Organics.

There isn’t a magic cure for getting rid of that annoying bloated sensation, but some meals can assist. Examine the remedies listed below and have them handy when discomfort arises.

Family physician Nicole Swiner, MD, explains what causes bloating or a bloated feeling: “Generally speaking, an imbalance of salt (sodium) and water causes bloating or a bloated feeling.” Numerous factors, such as hectic schedules and the convenience of a quick takeout meal, which can make it challenging to maintain the balance of your digestive system, contribute to bloat. Despite your best efforts, you may still have an uncomfortable, bloated stomach due to dehydration, constipation, and PMS.

Excess intestinal gas, typically brought on by digestive problems (such as food intolerance) or even your monthly cycle, is one of the most frequent reasons for bloating. Amy Shapiro, a registered dietitian, and nutritionist, identifies a few additional particular causes:

  • Too little or too much fiber: To prevent bloating, it’s critical to strike the correct fiber balance. Insufficient fiber can cause bloating and constipation, according to Shapiro. Because our gastrointestinal (GI) tract could not break down the majority of the fiber, the bacteria in the colon would digest the remaining fiber and produce gas byproducts. This is why overeating fiber also causes bloating.
  • Dehydration: Do you need one more excuse to consume more water? According to the expert, bloating would result from dehydration since your body would attempt to retain as much water as possible. Dehydration can occur when you consume foods heavy in salt or don’t drink enough water.
  • Bacterial fermentation: According to Shapiro, certain items in our diet are vulnerable to being fermented by bacteria in the colon, which produces gaseous byproducts from the fermentation of undigested carbohydrates. Beans, because of their raffinose content, and dairy products with lactose, such as apples, pears, and mangoes, should all be avoided if you have a lactose intolerance.
  • Sugar alcohols: Check the ingredient labels of the foods you’ve been eating if you’ve been feeling bloated recently. According to Shapiro, “Sugar alcohols, which are present in many processed foods, are poorly absorbed in the GI tract.”
  • Bloating can result from your cycle, particularly in the days before and during your period. The hormone changes during menstruation may contribute to the problem if none of the other theories make sense.
  • Eating too rapidly, according to Shapiro, causes you to swallow too much air, which, once in your digestive tract, results in too much bloating.
  • Periods of stress or anxiety can cause bloating, which is another evidence that mental health plays a significant role in physical health. This also applies to physical stress, such as working out after eating.

With these wholesome selections, you may add variety to your plate and put an end to the after-dinner aches.

Avocado will help you to get bloating relief.


Avocados from Haas are rich in potassium, water, and fiber. The latter two aid in maintaining fluid levels in your body, which maintains the digestive tract lubricated and active. According to Diane West, fiber also aids in pushing waste through and maintains regularity.

Yogurt – drink it to get rid of bloating

“Yogurt is packed with probiotics, which play a key role in gut health and reduces bloating,” claims West. Probiotics are beneficial bacteria that support healthy gut microbiota. They also eat prebiotic foods like wheat, asparagus, garlic, onions, and garlic to help break them down.

Still asking how to get rid of bloating – Ginger is the answer.

According to Cindy Kasindorf, ginger is a traditional treatment for stomach issues since it reduces gut inflammation. A 2018 comprehensive study published in Food Science & Nutrition discovered that the root relieves gas, prevents indigestion and bloating, fights acid reflux, and reduces intestinal cramps. So, if you ask how to get rid of bloating, the answer is Ginger.

Cucumber is one of the foods that can help you to get rid of bloating.

According to the American Heart Association and the United States Department of Agriculture (USDA), cucumbers are rich in potassium, an electrolyte that mitigates the effects of sodium. Since eating extremely salty foods increases the risk of bloating, munching on some cucumbers after scoffing a bag of chips may help to balance the scales.

Oats are a reserve of fiber.

A representative for the Academy of Nutrition and Dietetics, Melissa Prest, D.C.N., R.D.N., claims that oats are a food that should reduce bloating due to their reserves of fiber, notably beta-glucan. This anti-inflammatory fiber can reduce puffiness with a one-two punch.

Consume Celery for better hydration.

Celery is incredibly high in water and can increase your hydration levels without making you trudge through a bottle of water. This, along with the fiber it contains, can help it prevent bloating by promoting normal digestion. Antioxidants found in celery may also aid in reducing intestinal inflammation.

Bananas are a bloating relief food that has many benefits.

Bananas are a triple threat for preventing bloating: They are hydrating and sodium-compensating because they contain a lot of potassium, an electrolyte. Additionally, they are prebiotics, which gives the beneficial bacteria in your gut food. Finally, they are fibrous, which makes them generally beneficial for digestion. A study in Anaerobe found that eating a banana before every meal made the participating women feel less bloated overall than those who didn’t.

Mint – traditional bloating relief remedy.

Mint is a known herbal remedy for digestive discomfort, and Cindy Kasindorf says its soothing properties help reduce bloating. A 2019 meta-analysis found peppermint oil effectively relieves irritable bowel syndrome (IBS) symptoms, including bloating.

Fennel – great food for all digestion problems.

Fennel and its many forms (root veggie, leafy topping, crunchy seeds) have all been found to aid digestive health in some way. The seeds are a mainstay in herbal medicine to treat bloating and menstrual cramps, and the veggie itself is full of gut-loving fiber and water, which is why Diane West recommends it as a bloating-friendly food.

Apple cider vinegar – is the most famous source of probiotics.

The probiotics in apple cider vinegar, according to Kasindorf, may “stimulate digestion and promote the breakdown of food.” Add a tablespoon or two to a glass of water or use it in a homemade salad dressing.

Grapefruit – a source of enzymes.

Grapefruit “contains enzymes that can aid in digestion and reduce inflammation in the gut,” according to Cindy Kasindorf. She says that grapefruit seed extract “has antimicrobial properties that can help to eliminate harmful bacteria in the gut which may contribute to bloating.”

Turmeric – is an anti-inflammatory dietary supplement.

According to Kasindorf, this root “contains an active compound called curcumin which has anti-inflammatory properties and may help reduce inflammation in the gut,” thereby reducing bloating. It has a marginally beneficial impact on IBS symptoms, which include bloating, according to a 2018 meta-analysis.

Quinoa – is one of the gluten-free grains.

Melissa Prest suggests quinoa as a gluten-free grain that can sate your appetite for carbohydrates without causing havoc on your gut. Additionally, it contains antioxidants that may reduce gut inflammation.

Pineapple helps you to hydrate your body and bring more vitamin C

Pineapple is primarily made up of water, which is why it is so cooling on a hot day and why West suggests eating it to prevent bloating. In addition, bromelain, a naturally occurring digestive enzyme, is found in pineapples and helps the GI system break down food.

Lemon balances your body’s pH.

The alkalizing properties of lemon can “help balance your body’s pH, stimulate digestive enzymes, and improve digestion,” according to Kasindorf. Comparing lemon juice to tea and water, a 2022 European Journal of Nutrition study revealed that lemon juice expedited stomach emptying.


Healthy food will help you to get rid of bloating.

While you should pay attention to your body’s hunger signals, as mentioned above, some foods can reduce bloating. If you frequently get gas and bloating, Prest advises consulting a qualified nutritionist to determine which foods are most likely culprits. We frequently start by temporarily banning foods rich in FODMAPs (short-chain carbohydrates), followed by a reintroduction phase to identify the meals that cause you the most significant problems.

home remediesfor bloating

What if diet doesn’t help you to get rid of bloating?

If you live in the City of Brotherly Love or vicinities and need treatment for stubborn bloating that bothers you too often, Philadelphia Holistic Clinic is where you can find help. At the clinic, under the supervision of the medical doctor Victor Tsan, the team of licensed holistic practitioners provides services such as acupuncture, homeopathy, Chinese medicinal herbs, Ayurveda, Reiki, hypnotherapy, and more.

For an appointment, contact our clinic at (267) 403-3085



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