The Ultimate Anti Bloating Diet Guide: 35 Foods to Reduce Bloating

by Michael Gonzales | April 15, 2023

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Are you looking for a diet to help reduce bloating and stop embarrassing abdominal discomfort? If so, this article is perfect for you! Here you'll find 35 foods that can help reduce bloating as well as 7 foods that cause bloating. Additionally, suggestions are included on how to incorporate these anti-bloating foods into your diet, the importance of correct portion control, and a few tips on making environmental changes to improve your digestion. We'll also discuss anti-bloating pills and their potential role in alleviating bloating symptoms.

So be sure to read through this ultimate anti-bloating diet guide and gain the knowledge needed to create a healthier lifestyle and decrease any underlying causes of bloating.

What Causes Bloating?

Bloating can be caused by a variety of factors, including excess intestinal gas, changes to the gut microbiome, certain medical conditions, constipation, and certain foods.Excess gas in the digestive tract is one of the most common causes of bloating. This gas can be caused by eating too quickly, drinking carbonated beverages, and consuming certain foods that are high in fiber, such as beans, lentils, and chickpeas.

The digestive system can also become unbalanced due to changes in the gut microbiome. Eating a diet low in potassium-rich foods, such as bananas and oranges, can lead to digestive issues and bloating. Consuming certain foods can also cause bloating, such as cruciferous vegetables, apples, and pears, which can cause gas and water retention. Sugar alcohols, such as sorbitol, are also difficult for the body to digest, leading to excess gas and bloating.

Constipation is another potential cause of bloating. When a person is constipated, the intestines are unable to move waste through the digestive system, causing backed up gas and a bloated look. Fructan intolerance can also cause bloating and gas, as the body has difficulty breaking down this type of carbohydrate. This leads to water attraction into the colon.
Slower digestion of proteins can also cause gas and bloating. When proteins are not properly broken down, they can ferment in the intestines, leading to digestive symptoms such as bloating. Certain enzymes can help with this process, such as digestive enzymes and bromelain, which is found in pineapple. Eating slowly, avoiding carbonated beverages, and drinking plenty of water can also help reduce bloating.

The Benefits of an Anti-Bloating Diet

An anti-bloating diet can help reduce and prevent bloating by promoting regularity, preventing fluid retention, and reducing the intake of foods that cause bloating. Eating healthy foods, staying hydrated, and eating slowly can also help prevent bloating. Eating a variety of foods that are high in fiber and low in sodium is recommended for those looking to reduce bloating. Foods such as legumes and other fiber-rich foods should be eaten often to aid digestion and reduce bloating. Eating slowly and chewing food properly also aids digestion and helps reduce bloating.
Probiotics can also help reduce bloating and promote digestive health. Probiotics may help reduce gas, constipation, and bloating, as well as improve the frequency and consistency of bowel movements. It is also important to avoid processed foods and focus on whole and minimally processed foods. If someone is lactose intolerant, it is important to avoid dairy products, as they can cause gas to form in the gastrointestinal tract and trigger bloating.
Fruits and vegetables are important in an anti-bloating diet. Eating plenty of potassium-rich fruits and vegetables can help reduce fluid retention. Eating a variety of fruits and vegetables throughout the day can help reduce bloating. It is also important to drink plenty of water and avoid carbonated beverages, as this can help reduce bloating.
By understanding the benefits of an anti-bloating diet and the foods to avoid and include, you can reduce and prevent bloating. Working with a registered dietitian can also be helpful in coming up with a personalized plan to reduce bloating and other gastrointestinal disorders. Eating a balanced diet that is rich in fiber, low in sodium and processed foods, and drinking plenty of fluids can help reduce and prevent bloating.

Foods to Avoid to Reduce Bloating

In order to reduce bloating, it is important to know which foods to avoid.Eating certain foods can cause the body to produce excess gas, water retention, and digestive issues such as bloating. FODMAPs, sugar alcohols, cruciferous vegetables, carbonated beverages, and beer are some of the common ingredients which can lead to bloating. Eating food containing such items should be done in moderation. High salt content can be another cause of bloating, so it is important to limit the intake of salt in food.
FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, are a group of undigested carbohydrates found in many common foods. Eating high-FODMAP foods can pull in excess gas and liquid, which can cause bloating. Cruciferous vegetables, such as broccoli, cauliflower, and Brussels sprouts, contain the sugar raffinose, which can cause bloating in those who cannot digest it.
Sugar alcohols, such as sorbitol and xylitol, are found in many packaged foods and can cause bloating even in people who don’t have IBS. Individuals with celiac disease or non-celiac gluten sensitivity should avoid foods with gluten, as they can cause digestive issues and bloating. Dairy products can also cause bloating in those who are lactose intolerant.
In order to prevent bloating, it is important to check the nutrition labels of packaged foods for excess sodium and sugar alcohols. Eating slowly can also help reduce bloating, as can limiting the salt in food. Eating lactose-free or non-dairy alternatives to dairy products can also help with bloating.

Foods That Help Reduce Bloating

Including the right foods in your diet is one of the best ways to reduce bloating. Eating foods rich in potassium, like bananas and avocados, can help flush out excess sodium and fluid from the body and reduce water retention. Cruciferous vegetables, such as broccoli and cauliflower, are also helpful for reducing bloat as they contain an enzyme called myrosinase which helps break down fiber and reduce bile acids. Additionally, fiber-rich foods, such as oats and chia seeds, help move food quickly through the digestive tract and prevent constipation.
Green tea is also a good choice for reducing bloating as it contains an antioxidant called epigallocatechin gallate (EGCG), which helps to reduce inflammation in the body. A natural diuretic, green tea can help flush out excess water and sodium in the body, reducing water retention and bloating. Tropical fruits, such as papaya and pineapple, are also useful for reducing bloating as they contain an enzyme called bromelain which helps to break down proteins.
Fermented foods, such as yogurt and kombucha, can also help reduce bloating due to their probiotic content which helps to nourish healthy bacteria in the gut. Additionally, ginger is a great choice for reducing bloat and gas as it has a soothing quality on the digestive system and can reduce inflammation in the colon. Finally, salt can be a major cause of bloating, so it’s important to reduce your intake of packaged and fast foods which are typically high in sodium.

Fruits and Vegetables That Reduce Bloating

Top 10 Fruits and vegetables to reduce bloating and improve digestive health:

1. Watermelon
High in water and electrolytes
-Helps reduce water retention and flush out excess salt

2. Cucumbers
-Natural diuretic properties
-Helps reduce bloating

3. Celery
-Contains mannitol enzyme
-Softens stools by pulling water into the digestive tract

4. Asparagus
-High in potassium
-Reduces excess water and gas

5. Papaya
-Loaded with water and fiber
-Promotes digestion and regularity

6. Raspberries
-Flushes out excess salt and fluid

7. Citrus fruits (oranges, grapefruits, lemons)
-Packed with water and fiber
-Supports healthy GI tract function

8. Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
-Reduces bloating
-Strengthens and improves the digestive system

9. Bananas (ripe with a slight green tint)
-Great source of fiber
-Avoids gas production

10. Kiwis
-High in fiber
-Induces normal bowel movements
Incorporating these fruits and vegetables into your diet can help reduce bloating and improve your digestive health. Eating a balanced diet rich in fiber and other nutrients keeps your digestive system running smoothly and reduces stomach pain caused by constipation. A healthy dose of tropical fruit, cruciferous veggies, and other fiber-rich foods can help reduce inflammation and fight free radicals. Maintaining a healthy diet is the best way to prevent bloating and improve overall digestive health-

Other Foods That Help With Bloating

In addition to fruits and vegetables, there are other foods that can help reduce bloating. Eating foods that aid in digestion can help relieve bloating. Oatmeal is a great source of fiber and can help reduce water retention and keep your digestive tract running smoothly. Yogurt, which is rich in probiotics, helps promote healthy bacteria in your digestive tract and can reduce bloating. Berries are also high in fiber and can help improve digestion.
Green tea is a great beverage to include in a diet to reduce bloating. It contains antioxidants and anti-inflammatory properties that can help combat bloating. Peppermint oil is another great remedy for bloating. It relaxes the muscles in the digestive tract and helps reduce gas. Celery also helps reduce bloating, as it is rich in vitamins and minerals and is low in sodium.
If you have celiac disease or non-celiac gluten sensitivity, it is important to avoid gluten. If you do not have celiac disease or gluten sensitivity, some foods containing gluten can still cause digestive issues. Tropical fruits like pineapple and papaya contain an enzyme called bromelain that can help reduce bloating. Pineapple also contains fiber, which can help improve digestion.
White beans are a great source of fiber and protein, and they are also low in sodium. One cup of cooked white beans contains 110 mg of sodium, which is low compared to other sources. Eating white beans can help reduce bloating and improve digestive health.

Beverages That Help With Bloating

Beverages can also play a role in reducing bloating. Drinking more water can help flush out excess sodium and fluids from the body, helping to reduce bloating. Additionally, certain herbal teas like peppermint, ginger, chamomile, fennel and lemon can help with bloating by relaxing the GI muscles, dissipating gas, and soothing and relaxing stomach discomfort. Peppermint tea, in particular, can be very effective in reducing bloating as it contains compounds that reduce inflammation and get rid of excess fluid.
Coconut water is also a great option to help balance fluids in the body. It provides electrolytes, which are essential for fluid balance. It can also be a natural diuretic, helping to flush out extra salt and fluid. Furthermore, adding fresh lemon to your beverages or food can stimulate the liver to release bile, helping you to digest food and reduce bloating.
Kombucha is another beverage that is great for bloating. It is rich in probiotics, which helps promote gut health and regularity, keeps you hydrated, and adds inflammation-fighting antioxidants to your diet. You can also try green tea, freshly squeezed grapefruit juice, or mint tea when feeling bloated.

Supplements That Help With Bloating

Supplements can be a great way to reduce bloating and inflammation. Certain supplements can help improve digestive health, reduce fluid retention, and prevent bloating. Peppermint oil is one example of a supplement that can help with bloating. It is an antispasmodic that can relieve stomach cramps, bloating, and flatulence. The usual dose is 1 or 2 capsules, taken 3 times a day, around 1 hour before meals.
Bromelain is another supplement that can help with bloating and inflammation. It is an enzyme found in pineapple that fights inflammation and helps with digestive issues like bloating and swelling. Probiotics are also beneficial for reducing bloating and abdominal swelling. Studies reveal that probiotics are beneficial for individuals with IBS. It can reduce bloating and abdominal distension in such people.
Inulin is a type of prebiotic fiber that can help with digestive health. It can help prevent bloating and constipation and improve gut health. Turmeric is a powerful anti-inflammatory that can be used to soothe inflammation and reduce bloating. Sprinkle it on food to get the most benefit. Bromelain is also one of the most effective enzymes for breaking down collagen, which can help improve digestive health.
Finally, lactase tablets, such as Lactaid, can help people with lactose intolerance digest certain foods that contain lactose. Probiotics can also help people who cannot digest lactose enjoy its benefits. Taking supplements like probiotics and digestive enzymes can also be beneficial for improving digestive health.

Herbal Remedies For Bloating

Herbal remedies can be a great way to reduce bloating and improve digestion. Peppermint and ginger are two herbs that can help reduce bloating, but there are many others that can also be beneficial. Fennel seeds, curcumin, and peppermint oil are all known to help with bloating and improve digestive health.
Peppermint is a natural diuretic, which means it helps the body flush out excess water. This can help reduce feelings of bloating. Peppermint tea can be sipped at the end of a meal to aid digestion and reduce bloating. Peppermint oil can be consumed in different ways. It can be taken as a supplement or capsule. Studies have shown that it has great anti-inflammatory properties and is effective in treating symptoms associated with IBS, such as stomach pain, constipation and bloating.
Ginger is known for its anti-inflammatory properties, which can help reduce gas and constipation, both of which can lead to bloating. Consuming ginger as a supplement or tea can help improve digestion and reduce bloating.
Fennel seeds are also known to help with bloating related to gas or constipation. They are a natural diuretic and can help to increase urine production, removing excess water and sodium from the body. Fennel tea can be sipped at the end of a meal to help reduce bloating.
Curcumin, a compound found in turmeric, has various health benefits. It can help improve gut health and reduce symptoms of IBS, such as gas, bloating and constipation. A sugar alcohol called mannitol can also help to reduce bloating and improve digestive health.


The Ultimate Anti Bloating Diet Guide is a comprehensive guide to eliminating and preventing bloating. The guide outlines the causes of bloating and provides insight into how an anti-bloating diet can be beneficial. By avoiding certain foods such as FODMAPs, sugar alcohols, and carbonated beverages and including fiber-rich foods, drinking plenty of fluids, and adding supplements, it’s easy to reduce bloating and improve overall digestive health.
Additionally, herbal remedies such as peppermint, ginger, and fennel seeds can be useful additions to the anti-bloating diet as they help to relax the GI muscles and promote gut health. With the right combination of diet, lifestyle, and herbal remedies, bloat can be almost eliminated, allowing you to enjoy food and maintain your body without discomfort or embarrassment.

Frequently Asked Questions

How can I diet without bloating?

By following the advice from Healthline and Health for avoiding foods that cause bloat, such as dairy, cruciferous veggies, processed foods, and alcohol, and replacing them with potassium-rich foods, you can diet without bloating.

Moreover, paying attention to portion sizes and sipping water throughout the day helps keep bloating at bay.

What foods to cut for bloating?

If you're looking to reduce bloating, it's important to start by avoiding high-sodium processed meats like hot dogs and sausages, as well as cruciferous vegetables such as cabbage, broccoli and cauliflower.

Additionally, dairy products, beans, onions and garlic can often lead to gastrointestinal distress and should be avoided when possible.

What should I eat to reduce stomach bloating?

To reduce stomach bloating, try eating foods that are high in potassium, such as bananas, leafy greens, yogurt, cucumbers and artichokes, as well as avoiding excess salt and processed foods.

Additionally, ginger or mint tea can be helpful for aiding digestion.

What is the number one food that causes bloating?

Based on research from the Cleveland Clinic Health Essentials, the number one food that causes bloating is beans. Beans contain high amounts of soluble fiber, which can be hard for the digestive system to break down, resulting in bloating and discomfort.

How do you detox your stomach from bloating?

To reduce bloating from your stomach, hydrate with plenty of water, increase fiber and probiotic-rich foods in your diet, reduce salt intake, and get more active every day.

Remember, if the issue persists, it might be best to speak with your healthcare provider for a more personalized plan of action.


Michael Gonzales

Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.

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