10 Foods to Reduce Bloating Symptoms So You Can Feel Better Fast
When you're feeling uncomfortably full, turn to these foods and drinks to help relieve bloating.
When you're feeling bloated, the last thing you may want to do is eat or drink something else. After all, bloating (which can be caused by poor digestion, too much sodium, or menstruation, among other things) is associated with feeling uncomfortably full regardless of how much you have or haven't eaten — almost as if there's a balloon in your belly. Not to mention, bloating can be accompanied by gas, stomach pain, burping, or diarrhea — side effects that don't exactly go hand-in-hand with eating or drinking more.
However, the right combination of nutrients and hydration can actually help your bloating go away faster than if you avoid eating or drinking altogether. Here, experts explain the best foods to reduce bloating, including lemon water, celery, and more.
01 of 11 Water with Lemon Drinking lemon water for bloating is a common remedy, but here's why it's so beneficial. A lot of people skip sipping on water when they're bloated, when in reality they should be doing the opposite. "People tend to think that when they're holding on to water they should cut back drinking it, but that's not the case," says David Grotto, R.D., the author of 101 Foods That Could Save Your Life. Retaining water is actually your body's way of holding on to fluid so you don't dehydrate.
If you're having a bloating problem, that's the time you want to push fluids, not restrict them, says Grotto. Since lemons are a natural diuretic (aka they help your body expel salt and water) and a gentle laxative when added to warm water, consuming lemon water can help reduce the amount of salt retained in the body and help with bloating. Just make sure you drink from the glass and not through a straw, so you don't take in any extra air (which can make bloating even worse).
02 of 11 Celery Over the years, celery has been used as a digestive aid to regulate bowel movements and to control intestinal gas because its chemicals are known to decrease fluid retention, making celery one of the top foods to reduce bloating quickly.
Other top picks for veggies that will help reduce fluid retention include cucumber, summer squashes, parsley, and any other kind of leafy greens. When it comes to eating vegetables in general, lean toward cooked over raw. "The fiber structure is broken down once they're cooked, making them easier to digest," explains Grotto. Raw vegetables, on the other hand, might result in more bloating, thanks to their high fiber content.
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Watermelon
All kinds of melons are beneficial to your health, but watermelon is known as one of the juiciest fruits on the stand — and one of the best foods to reduce bloating. (That's probably because it's 92 percent water.) It also has a natural diuretic property and is a great source of potassium, according to Grotto. "The balance between sodium and potassium is important when it comes to controlling bloat," he says. For DIY spa water, try mixing lemon, cucumber, watermelon, and rosemary.
04 of 11 Turmeric and Rosemary Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure, but it also treats intestinal gas and helps digestion, says Jackie Newgent, R.D., a culinary nutritionist and chef. Try steeping it in your tea or combining it with celery or parsley to make your own cooking broth, she suggests.
Valued in Asia for its ability to fight pain and inflammation, turmeric is also key in aiding upset stomach and bloat reduction, says Newgent. Use the bright yellow spice in a curry dish — or for a one-two punch, use turmeric to flavor another food that reduces bloating.
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Beans and Lentils
The majority of Grotto's patients with bloated bellies are taking in too much sodium and not enough potassium and fiber, he says. "Ramping down your sodium and increasing your potassium will have an almost immediate effect of reducing bloat," he notes. Lentils, with their high amount of fiber, are a good choice for aiding with digestion if you're looking for foods to reduce bloating. Potassium-rich foods include white beans, soybeans, and lima beans — and they are also the highest-fiber vegetables you can get. Plus, beans are naturally high in both estrogen and protein and can relieve period-induced bloat, adds Newgent.
06 of 11 Yogurt If you're sensitive to lactose, opt for yogurt instead of milk in your next smoothie, especially the kind with live active cultures in it.
"Yogurt is already pre-digested and the milk sugar is broken down, whereas in milk it's not, which can create gas and bloating," says Newgent. The nature of the active culture lactobacillus acidophilus found in yogurt can improve symptoms of bloating. Stir in some melon or bananas to help relieve your bloating discomfort even further.
07 of 11 Ginger If you don't already have fresh ginger in your kitchen, you should seriously consider stocking up — not just because it's a tasty addition to your tea or dinner recipes, but also because it's a great go-to when you're feeling bloated. "It helps with any of the GI issues — bloating, nausea, digestive issues, gas, any of those," says Ashvini Mashru, R.D.
Ginger's gingerols and shogals (aka phytochemical compounds that give ginger its pungent taste and small) make it a carminative, which means it helps the stomach release gas, according to researchers. Even just a 1/2 teaspoon of freshly chopped ginger should help reduce bloating, says Mashru. Boil ginger with tea leaves, strain, and sip your way to relieve gas, pressure, and discomfort.
08of 11 Asparagus Asparagus is a natural diuretic thanks to an amino acid called asparagine, says Cara Harbstreet, R.D., of Street Smart Nutrition. Diuretics make you use the bathroom more often as your body processes out the salt and water content, so you'll be trading that bloated discomfort for odd-smelling asparagus pee (worth it, though).
There's no rule on exactly how much asparagus you need to eat to reap these benefits, so start by adding a serving of asparagus to your lunch and dinner. "Try grilling asparagus at your next cookout, or roasting it with other veggies on a sheet pan," suggests Harbstreet. Then, chop the spears into one-inch pieces and pile them onto your salad or into your grain bowl.
09 of 11
Bananas
Potassium found in bananas regulates your body's hydration and electrolyte levels, essentially countering the negative effects of overly processed foods. "Sodium retains all of the water in our bodies, whereas potassium has the reverse effect," making bananas a helpful antidote to the symptoms of bloating, says Mashru. Here's proof: A study published in the journal Anaerobe asked 34 healthy women to eat a banana, drink a banana-flavored drink, or drink water twice a day before a meal. The group that ate bananas saw a 50 percent reduction in bloating, way more than the other two groups — making the bright yellow fruit one of the most effective foods to reduce bloating quickly.
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Pineapple
Pineapple contains a digestive enzyme called bromelain, which helps your body break down protein that could otherwise cause stomach issues, says Harbstreet. The stem and core of the fruit have a higher concentration of the enzyme than the outer bites. Try juicing the core and sipping it solo or adding it to your favorite smoothie mix to tap into the debloating benefits, she suggests.
11 of 11 How to Reduce Bloating with Other Strategies Aside from eating these foods to reduce bloating quickly, there are other ways to ease your GI discomfort. To help reduce bloating all day, keep these guidelines in mind, recommended by Grotto and Newgent:
Keep your sodium intake to a minimum and opt for fresh food over processed. For example, fresh turkey breast will have less sodium than processed, packaged turkey.
Limit your alcohol intake. When you drink too much, you can get dehydrated, which will result in your body retaining fluids.
For bloat as a result of constipation, focus on foods to reduce bloating that hold water, such as wheat bran or all-bran cereal. Then, try these tips for going #2.
Your lifestyle can affect bloating, so make sure you get enough sleep and get in at least 30 minutes of physical activity each day to keep fluid moving in your body. If you travel often and sit on a plane regularly, or just sit at your desk all day, make sure to move your legs or take a lap around the office every hour.
If your stomach struggles aren't tamed by these foods that help with bloating — and it's becoming a chronic problem — consult a physician.
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