20 Foods and Drinks That Help with Bloating

Bloating is a common problem often caused by issues like constipation or extra gas in your tummy. So, it stands to reason that what you eat and drink can greatly affect bloating and other digestive issues.

Fortunately, many ingredients have been shown to help with regularity, prevent fluid buildup, and improve gut health, all of which can help keep bloating away.

Check you every day food and intake and include these items that can help with bloating.

1. Avocados are very healthy, packing a good amount of folate and vitamins C and K into each portion.

They’re also rich in potassium, a vital mineral involved in controlling fluid balance and sodium levels to prevent water retention.

What’s more, they’re high in fibre, which moves slowly through your digestive system to support regularity and help prevent constipation and bloating.

2. Cucumbers are about 95% water, making them great for relieving bloating.

Eating foods with a high water content can help ensure you stay hydrated and meet your daily fluid needs which can help prevent water retention and alleviate bloating caused by dehydration.

3.Yoghurt is full of probiotics, a helpful type of bacteria that plays a key role in gut health.

According to some research, probiotics may improve how often you go to the bathroom and the texture of stool to promote regular bowel movements.

Furthermore, probiotics have been shown to reduce bloating and stomach swelling caused by conditions like irritable bowel syndrome (IBS), a common disorder that affects the large intestine.

4. Berries like strawberries, blueberries, and blackberries are full of antioxidants, vitamins, and minerals.

They are also high in fibre. Blackberries, for example, contain nearly 8 grams per cup (150 grams).

Increasing your fibre intake can improve gut health and soften your stool to prevent constipation and bloating.

5. Green tea is a great option to help you stay hydrated and prevent fluid buildup.

It is full of antioxidants like EGCG (epigallocatechin gallate), which can stop harmful free radicals and reduce swelling in your body.

Green tea also contains caffeine, a substance that encourages digestive tract movement and acts as a natural laxative to support regular bowel movements. In turn, this can reduce bloating.

6. Celery is a healthy vegetable made of about 95% water.

11. Asparagus is a good source of fibre and also has a significant amount of inulin, a type of prebiotic fibre found in many foods.

Research shows that inulin may help support gut health and improve regularity, which can help prevent bloating and constipation.

12. Oats are rich in fibre, with 4 grams in each 40-gram serving. Eating a bowl of porridge in the morning can be a simple way to help reduce bloating.

Oats also contain a special type of fibre called beta glucan, which has strong anti-inflammatory effects.

13. Pineapple contains a lot of vitamin C, manganese, and B vitamins. It has an enzyme called bromelain, which has been used in traditional medicine to help with digestion.

Some studies suggest that bromelain may reduce inflammation, helping with issues like bloating and swelling.

14. Turmeric is a spice that contains a compound called curcumin, which has been studied extensively for its anti-inflammatory effects.

According to some research, curcumin may also improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation.

Use it in cooking or as a supplement or a tea.

15. Quinoa is rich in many beneficial compounds like fibre and antioxidants to help combat bloating.

If you feel bloated after eating foods like pasta, crackers, and bread, changing to gluten-free grains like quinoa may be worth a try.

Eating foods that contain gluten can cause stomach problems like bloating in people with coeliac disease and non-coeliac gluten sensitivity.

16. Apples have a high water content and are rich in potassium, which supports a healthy fluid balance and helps you stay hydrated.

They are high in a type of soluble fibre called pectin, which can speed up the movement of food as it passes through your digestive system to treat constipation and bloating.

What’s more, they’re full of fibre, with almost 5 grams in just 1 medium apple.

17. Rhubarb contains a substance called sennoside which blocks water movement from the inside to the blood vessels of the colon, acting as a natural laxative to trigger bowel movements.

Also, it can help increase your fibre intake.

18. Kiwi fruit is rich in several key nutrients, including fibre and potassium.

It also contains actinidin, a protein shown to improve digestion and speed stomach emptying in some animal studies.

Several studies suggest that eating kiwis could benefit many digestive issues and help reduce bloating, stomach pain, and constipation.

19. Peppermint tea is widely used to treat a range of digestive conditions and peppermint oil, in particular, has been shown to decrease swelling and treat symptoms of IBS like stomach pain, constipation, and bloating.

Personally, it’s something I always have at the end of a meal as it helps with the digestion of rich food if eating out.

I have learned that although I love coffee in the morning, at night it is too acid and can interfere with sleep.

20. Fennel and its seeds have muscle-relaxing properties, meaning it can help relax the muscles in your intestinal tract to provide relief from gas and bloating.

It also acts as a fluid-releasing agent to increase urine production and reduce water retention.

Other ways to prevent bloating

In addition to adding some of the items listed above into your daily diet, several other strategies can help prevent bloating.

First, be sure to eat slowly and chew your food thoroughly. This can help reduce how much air you swallow to prevent gas buildup.

Some research also suggests that taking supplements like probiotics or digestive enzymes could be beneficial.

To identify whether certain foods are causing your digestive issues, you may also consider tracking your food intake.

For example, foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — such as beans, dairy products, and garlic — trigger digestive symptoms like gas and bloating in some people.

Other ingredients that commonly cause bloating include sugar substitutes, cruciferous vegetables, carbonated drinks, and beer.

It’s also important to get plenty of sleep and regular exercise, as studies show that both sleep deprivation and physical inactivity may affect digestive health and worsen issues like bloating.

Helpful information: 

This is a problem that many women experience, and some will be food related and for others is more often related to hormonal issues such as oestrogen dominance so rebalancing with bioidentical progesterone can help.

If you would like to try incorporating some of these helpful tips with a specific diet that helps reduce excess oestrogen then this would be the one to try.

https://blog.wellsprings-health.com/the-diet-to-help-beat-oestrogen-dominance/