17 Most Effective Drinks and Foods That Help Reduce Bloating

Bloating is one of the very prevalent gastrointestinal complaints most people encounter, which includes general discomfort, a sensation of fullness, or even pain at the abdominal level. Thankfully, there are a variety of foods that help to reduce bloating.

because of their supporting action on digestion, reducing gas formation, and soothing inflammation in the gut. If you’re looking for natural drinks and foods that help to reduce bloating, the following foods and drinks could get you well on your way.

Firstly, look at bloating, its symptoms, and its causes.

What is Bloating?

Bloating can be defined as a sensation of fullness, tightness, or swelling in the abdominal region and is very often accompanied by a visible distension of the stomach. This commonly occurs when the GI tract fills with gas or air or the body retains excess water.

“It may cause discomfort and the sensation of pain or heaviness in the abdomen.”

It may also be a result of consuming food or liquid; it may vary from very mild to the worst feeling of it. Though, in the majority of conditions, it is temporary and harmless, long-lasting or extreme bloating may point toward a severe digestive disorder.

Common Symptoms of Bloating

Abdominal fullness: A feeling of heaviness or tightness around the abdominal region.

• Visible distension: The stomach may also appear swollen or puffed up.

• Discomfort or pain: The bloating may also be associated with cramping, sharp pains, or general discomfort in the abdomen.

• Excess gas: Gas may accumulate within the intestines, resulting in burping, flatulence, and pressure in the stomach.

• Indigestion: Poor digestion of food, usually leaving a feeling of fullness even after consuming a small amount of food.

Common Causes of Bloating

Dietary choices may be one of the main causes of bloating and excess gas. The foods like beans, broccoli, cabbage, and carbonated drinks can be responsible for it. Food products with a high percentage of fiber or fat take more time to digest and, in turn, create bloating.

Additionally, food intolerance is another reason for bloating. There are individuals who have food intolerance due to lactose intolerance or gluten sensitivity. Due to these types of intolerance, whatever they eat is not digested properly, and this, in turn, creates gas and discomfort.

• Swallowing Air: Air that gets swallowed during eating, drinking, and chewing gum can cause the formation of gas inside the stomach and, hence, lead to bloating.

• Constipation: Whenever stool gathers inside the intestines, it may make the stomach feel swollen and uncomfortable. Slow digestion and infrequent bowel movements are common associations with bloating.

• Hormonal Changes: Hormonal change is the most prevalent reason many women experience bloating, commonly during menstruation, pregnancy, or even menopause. It is this hormonal change that can make all the difference in the digestive system, including water retention and bloating.

• Digestive Disorders: Disorders ranging from IBS, celiac disease, GERD, or SIBO result in chronic bloating. These disorders disrupt the normal process of digestion, resulting in the production of gas within the intestines.

• Stress and Anxiety: Emotional stress interferes with digestion. It results in the slow working of the stomach, allowing gas to build up in the body, leading to bloating.

Foods that help to reduce bloating

If you facing a persistent burning sensation, a sense of fullness, or experiencing pain in the abdominal area, then you must consider following foods that help to reduce bloating naturally:

1. Ginger

Ginger has conventionally been used since ancient times to soothe digestive complaints, including bloating. The bioactive principles of ginger include compounds like gingerols and shogaols.

And these are anti-inflammatory in nature besides being carminative. Ginger helps reduce the severity by expulsion of surplus gas from the gastrointestinal tract.

How it helps:

• It speeds up digestion by improving the amount of digestive enzymes and bile produced.

• At times, ginger does help alleviate the feeling of nausea that comes along with bloating symptoms.

Try drinking ginger tea, adding freshly grated ginger to meals, or sipping ginger-infused water to experience its benefits.

2. Peppermint

Peppermint is another potent remedy and is one of the foods that help to reduce bloating and ease the stomach pain due to its antispasmodic properties that relax the muscles of the gastrointestinal tract and permit gas to pass through more comfortably.

How it helps:

• Peppermint has been known to help with cramping and spasms that can make bloating quite uncomfortable.

• Peppermint relaxes the smooth muscles of the intestines, making it easy for the gas to pass through.

Peppermint tea is the best drink that helps to reduce gas and bloating. It comes in supplement form and as an oil that you can diffuse for added relaxation.

3. Fennel

Fennel is on of the best foods that help to reduce bloating fast. The seeds contain a chemical, anethole, which relaxes the muscles of the gastrointestinal system and helps move trapped gas downward.

How it helps:

• It relieves gas. In general, the digestion tonic improves bile secretion and enhances gut motility.

You can chew fennel seeds after eating or drink fennel tea to get rid of the bloated feeling. It’s often recommended to take this fennel tea 30 minutes after eating a meal to reduce bloating.

4. Cucumbers

Cucumbers are high in water content and can soothe the feeling of bloating with their diuretic action, helping to flush excess water and sodium out of the body. They also contain antioxidants and vitamins that help in digestion.

How it helps:

• They are very water-dense and help avoid dehydration, alongside pushing out excess sodium, which only adds to bloating.

• These work wonderfully on the stomach, helping to bring down inflammation.

Putting them in a salad or infusing them in water will do the trick. Snack on sliced cucumber in your salad, or add slices to your water for a refresher that’ll cut the bloated feelings.

5. Papaya

Papaya is rich in an enzyme called papain, which helps digest proteins and thus aids in digestion. This enzyme makes papaya very efficient at reducing bloating, especially after consuming foods that have a high content of protein.

How it helps:

• Papain helps to break down proteins into smaller peptides and amino acids; hence, it reduces the chances of feeling bloated after meals.

• Papaya is also rich in antioxidants and anti-inflammatory compounds that support gut health.

Get your dose of raw papaya in smoothies or mixed into fruit salads for a tasty way to beat the bloat.

6. Bananas

Bananas contain potassium, a mineral that promotes sodium balance within the human body by preventing excessive retention of water, which causes bloating. They also contain soluble fiber that keeps digestion healthy and bowel movements regular.

How it helps:

• Bananas help balance the electrolytes in your body, easing bloating caused by an imbalance of too much sodium or too little hydration.

• The fiber in bananas can ward off constipation, a common culprit for bloating.

Bananas are a great snack to have as is, or you can add them to smoothies, yogurt, or oatmeal.

7. Probiotic Yogurt

Probiotic-rich yogurt helps maintain the gut microbiome by providing good bacteria. A proper balance of gut bacteria will deflate gas and bloating, among other gut complaints.

How it helps:

• Yogurt is rich in probiotics, which help control the digestive process and bloating.

• Probiotics make digestion easier and could help avert gas formation that leads to bloating.

Opt for plain, unsweetened yogurt that contains live cultures best to help your body, snack on it alone, or use it as a smoothie.

8. Asparagus

Asparagus is an amazing food that helps reduce bloating. It is termed as a natural diuretic owing to its features of reducing water retention and bloating of the stomach.

“Asparagus contains inulin, a prebiotic fiber that feeds good bacteria in the gut and helps promote healthy digestion.”

How it helps:

• Asparagus helps to flush the extra fluids out of the body to reduce bloating.

• The prebiotic fibers in asparagus facilitate digestion and support the proliferation of healthy bacteria.

Asparagus can be added to different kinds of meals since it can either be roasted, steamed, or grilled.

9. Avocados

Avocados are rich in healthy fats and fiber, which are important for digestive health. They are also a very good source of potassium, which assists the body in maintaining the right amount of sodium.

And, sodium helps in preventing bloating due to water retention.

How it helps:

• The fats in avocados support the digestive system and help you stay full without bloating.

• The fiber content within it helps with routine bowel movements, hence reducing constipation, which is the most common reason for bloating.

Avocados can be enjoyed in salads, toast, or smoothies for a creamy and nutritious treat.

10. Kiwi

Kiwi is a tropical fruit with an enzyme called actinidin, which aids in the digestion of proteins and thereby helps to reduce bloating. It is rich in fiber, and as a result, it helps promote routine digestion.

How it helps:

• Actinidin in kiwi digests proteins during digestion, thereby lessening bloating and indigestion.

• Fiber content in kiwi keeps the digestive tract healthy and is helpful to avoid constipation.

Kiwi fruits can be enjoyed as they are or combined with other fruits to make delicious fruit salads and smoothies for blasting bloatedness.

11. Watermelon

Watermelon belongs to the family of hydrating fruits and helps to reduce bloating, which causes excess water retention. It also helps with citrulline, an amino acid that is responsible for the relaxation of blood vessels and improvement in blood flow.

Why it helps:

• The water content in watermelon will help flush out the sodium in the body and reduce bloating.

• Diuretic properties help reduce water retention and alleviate the feeling of fullness.

Consume watermelon as a refreshing snack or with fruit salads for cooling and lessening bloatedness.

12. Lemon Water

Lemon basically comprises organic detoxing attributes that ease digestion, which in turn helps reduce bloating. It would stimulate the production of bile and thereby facilitate the breakdown of fats and aid digestion at large.

How it helps:

• The citric acid in lemon juice can stimulate the liver to produce more bile, which will help digest the fat consumed better.

• Citric acid balances stomach acid, which helps in reducing indigestion and bloating.

A glass of lemon water in the beginning and throughout the day relieves bloating and makes digestion proper.

13. Chamomile Tea

Chamomile has relaxed and sedated some people, and it can surely ease the problem of digestive discomfort. It soothes inflammation of the gut and helps relax the gut muscles.

How it helps:

• Chamomile’s anti-inflammatory and antispasmodic properties reduce bloating and discomfort.

• As stress is one of the causes of bloating, chamomile’s calming effects may also help prevent bloating due to anxiety or tension.

Chamomile tea can be taken before or after meals and helps to reduce bloating sensation and the digestive system.

14. Coconut Water

Coconut water is rich in electrolytes, mainly potassium, which is important in balancing the body’s fluids and thereby reducing the effect of bloating. Its natural diuretic properties promote flushing out excess water.

How it helps:

• Coconut water rehydrates the body and makes one avoid dehydration, associated with bloating.

• It balances the electrolytes and diminishes the bloating of the body that comprises excess salt.

It can be consumed directly, added to a smoothie, or drunk alone.

15. Bone Broth

Bone broth is a liquid from animal bones and connective tissues subjected to a long boiling action. This turns it into a nutrient-rich fluid from collagen, amino acids, and minerals such as magnesium and potassium.

How it helps:

• Collagen repairs the lining inside our guts and reduces inflammation and bloating.

• The amino acids in the bone broth will promote good gut functioning and reduce bloating resulting from indigestion at any level.

One cup of warm bone broth is soothing and an anti-inflammatory drink to curb bloating.

16. Cabbage

Cabbage is a cruciferous vegetable full of fiber and sulforaphane. Sulforaphane is an antioxidant that has been proven to help the body detox naturally.

While cabbage is beneficial for detox, some say it gives them gas because of its fiber content. Cooking it can reduce the gas effect.

How it works:

• The fiber in cabbage maintains bowel regularity, thus preventing constipation and bloating.

• Sulforaphane cleans the liver, thus detoxifying the body, which may reduce bloating.

Boiled cabbage, like in soups and stews, is more easily digested and does not upset the stomach as readily.

17. Oats

Oats contain soluble fiber, which promotes digestion and avoids bloating. This kind of fiber forms a gel-like substance that comes out from the stomach; the slower digestion, the better the absorption.

How it helps:

• Oats assist in keeping the bowel moving easily and prevent constipation.

• Oats provide soluble fiber that feeds the good bacteria in the gut and, therefore, promotes digestive health.

Use oats as oatmeal, mix them in smoothies, or bake with them.

Conclusion

Bloatedness is uncomfortable and gets soothed with the intake of the right foods and drinks that help the digestive system cool down. The 17 effective foods and beverages mentioned below help to reduce bloating.

You should include them in your diet for support of digestion, less gas, and relieving bloating. However, in cases of frequent bloating, you need to see a healthcare provider to determine a problem.

While avoiding those that cause bloating, paying attention to gut-friendly foods will help you get a handle on your gut and return you to a more comfortable, balanced life.