Foods That Reduce Bloating Fast, Plus Which to Avoid

We’ve all experienced the discomfort that comes from bloating, whether from a large meal, health conditions like irritable bowel syndrome (IBS) or simply sipping a carbonated beverage. While there are many causes behind GI pain or upset, one of the best ways to feel better fast is to reach for foods that reduce bloating. These items work with your digestive system to calm inflammation, ease gas and more. We turned to the GI experts to break down the best foods to fight bloating and how to incorporate them into your everyday meals for lasting relief.

5 foods and drinks that reduce bloating naturally

When managing bloating through your diet, Michael Genovese, MD, physician and chief medical advisor at Ascendant New York, recommends a twofold approach: Add in foods that reduce bloating while cutting back on those known to trigger it. To help you get started, experts suggest incorporating more of these bloat-fighting foods into your meals:

Ginger and turmeric

Certain herbs and spices, like ginger or turmeric, help calm the gut—especially if your bloating is linked to inflammation.“Ginger can increase intestinal transit speed,” says Eric Yoon, MD, gastroenterologist at Manhattan Gastroenterology. “This leads to less trapped gas, which then leads to less bloat.”

He adds that sprinkling a bit of turmeric on your food or sipping turmeric tea can “reduce IBS symptoms, regulate the digestive tract and reduce bloat.” Turmeric contains curcumin, a potent anti-inflammatory compound.

Peppermint

Whether you prefer peppermint tea or oil capsules, peppermint has long been used to ease bloating, stomach cramps and excessive gas, especially for those with IBS. Why? “It contains menthol, which allows trapped gas to pass through the GI tract more easily because the muscles relax in response,” says Gowri Reddy Rocco, MD.

Asparagus

Asparagus is a natural diuretic containing prebiotics that feed good gut bacteria. “It helps flush excess water and salt, reducing water retention and bloating,” says Martha Theran, MS, RD/RDN, educator at Pritikin Longevity Center. It also contains insulin, which improves gut regularity

Yogurt

Nothing helps your gut quite like probiotics. “Good bacteria called probiotics act like friendly gut bugs in your digestive tract, killing off harmful bacteria that can trigger digestive issues and reactions,” says Theran. Foods or beverages like kimchi, sauerkraut, miso, yogurt and kombucha all contain beneficial probiotics that help promote a healthy gut microbiome.

Cucumber

Fruits and vegetables provide water, key electrolytes and beneficial enzymes, which are powerful for naturally relieving stomach bloating, explains Theran. She suggests eating more leafy greens, cucumber, celery, melon or berries. Tip: Fresh produce is often rich in both insoluble and soluble fiber. Just be sure to increase your fiber intake gradually to avoid temporarily worsening bouts of bloating or abdominal pain.

How to eat bloat-reducing foods regularly

You don’t have to go overboard, but consistency helps. Dr. Genovese notes that including some of these foods in your diet a few times a week can make a noticeable difference when it comes to preventing boating.

“For example, sipping ginger or peppermint tea after meals, adding turmeric to soups or stir-fries or having different vegetables a couple of times a week as a side dish can all be simple ways to keep your digestion moving smoothly,” he explains.

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Everyone’s digestive tract is different, so it might take some trial and error to determine which foods work best for you.

Foods that cause bloating

While the foods above can help alleviate discomfort, others can exacerbate symptoms and ramp up intestinal gas production. If you’re dealing with consistent bloating, Theran suggests avoiding these foods to prevent bloating:

Cruciferous vegetables (broccoli, cauliflower, cabbage—especially raw)
Legumes (beans, lentils, chickpeas—if not soaked/cooked properly)
Carbonated drinks (soda, sparkling water)
Artificial sweeteners (sorbitol, xylitol, Erythritol)
Dairy products (if lactose intolerant)
High-fat and fried foods
Excessive fiber (if not used to it)

“In the end, bloating is just your body’s way of telling you that it needs some help,” says Dr. Rocco. “Monitoring the digestive system and making a few lifestyle and dietary changes can make all the difference.”

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.

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