Best Fruits For Bloating

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The best fruits for bloating is that a painful digestive condition called IBS (Irritable Bowel Syndrome) degenerates the urgency to do so. IBS can occur at any age and cannot be cured, but it can be managed. If you are one of those who live with IBS and decide to give natural treatment a try, then there is no better fruit to help you move through your life more comfortably than watermelon.

What foods and drinks can reduce bloating?

Bloating is a common problem, and it is often associated with constipation and gas. Some foods and beverages can help reduce bloating and ease gastrointestinal (GI) discomfort.

Bloating is frequently caused by gas, indigestion, and constipation. Focusing on solving these issues can help minimize bloating.

One way to reduceTrusted Source constipation is to eat enough fiber-rich plant foods. These can include whole grains, fruits, and vegetables. However, since including too much fiber in the diet too quickly can cause bloating, experts recommend adding it slowly and gradually.

Eating foods that are high in probiotic bacteria, like kefir and kimchi, can promoteTrusted Source gut health. This can help reduce and prevent bloating.

Aside from eating healthy foods, staying hydrated can help prevent constipation and water retention.

Read more to learn what foods and drinks can help reduce and prevent bloating.

15 foods and drinks that help with bloating

A bowl containing oats and berries, foods that may reduce bloating.

Below are fruits, vegetables, whole grains, and beverages that can reduce bloating.

1. Oranges

Oranges are a good sourceTrusted Source of fiber and water, which can help prevent water retention and promote regular bowel movements. They are also rich in vitamin C, which may increaseTrusted Source the health of the bacterial community in the gut.

2. Bananas

Also a good source of fiber, bananas contain potassium, which can help regulate sodium levels and prevent water retention.

A small 2011 studyTrusted Source also indicated that bananas may be associated with less bloating. It found that females who ate a banana twice a day had less bloating than those who did not.

The results indicate eating bananas daily may promote the growth of a beneficial strain of gut bacteria, noted the authors.

3. Pineapples

In addition to containing 1.4 grams (g)Trusted Source of fiber per serving, pineapples contain enzymes called bromelain. This enzyme is often used in traditional medicine to treat digestive complaints, though little research has been done on its efficacy.

One older 2010 studyTrusted Source found that pineapple juice reduced inflammation in mice with inflammatory bowel disease. Due to the encouraging results, the authors recommended clinical trials to determine if it has a similar effect on humans.

4. Berries

Berries contain 2.1 gTrusted Source of fiber per serving, which is good for digestive health. They are also an excellent sourceTrusted Source of antioxidants, which can promoteTrusted Source gut health.

5. Papayas

A 2013 studyTrusted Source states that papayas are sometimes used as a home remedy for digestive complaints. The 40-day study compared the effects of taking a papaya supplement with those of taking a placebo. It showed that the participants who took the papaya had less constipation and bloating.

6. Tomatoes

Tomatoes contain prebiotics, a nondigestible food component that promotes the growth of healthy gut bacteria. The prebiotics in tomatoes are beneficial for people who have Crohn’s disease, malabsorption, and several other bloating-related conditions.

7. Lentils

Like other legumes, lentils are highTrusted Source in fiber. They are also plentifulTrusted Source in resistant starches, a carbohydrate that resists digestion and contributes to GI health.

8. Broccoli

Broccoli, which is also high in fiber, may also reduce bloating by improving gut health. A 2017 study on mice showed that mice on a broccoli-augmented diet tolerated digestive issues better than mice who did not eat broccoli.

The vegetable contains a chemical that may help maintain the health of the bacterial community in the gut, concluded the authors.

However, more research in humans is needed to understand broccoli’s full effects.

9. Carrots

Carrots are highTrusted Source in vitamin A, which is important for maintaining homeostasisTrusted Source in the gut. ResearchTrusted Source also suggests that dietary sources of vitamin A increase the strains of beneficial bacteria in the gut.

10. Celery

A 2017 studyTrusted Source reports that celery is high in apigenin, a flavonoid that naturally occurs in plants. The research shows that celery can increase the growth and diversity of gut bacteria, which could improve digestion.

20 Foods and Drinks That Help with Bloating

Bloating is a common problem often caused by issues like constipation or excess gas

Plus, what you eat and drink can significantly affect bloating and other digestive issues.

Fortunately, many ingredients have been shown to promote regularity, prevent fluid retention, and enhance gut health, all of which can help keep bloating at bay.

Here are 20 foods and drinks that can help with bloating.

avocado halves and whole avocados

1. Avocados

Avocados are highly nutritious, packing a good amount of folate and vitamins C and K into each serving

They’re also rich in potassium, an essential mineral involved in regulating fluid balance and sodium levels to prevent water retention

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

2. Cucumber

Cucumbers comprise 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.

This may prevent water retention and alleviate bloating caused by dehydration

3. Yogurt

Yogurt is packed with probiotics, a beneficial type of bacteria that plays a key role in gut health.

According to some research, probiotics may improve stool frequency and consistency to promote regularity

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

Unbloat is an all-in-one formula with 40 essential ingredients that help you fully digest the foods you eat and foster long-term digestive health.

4. Berries

Berries like strawberries, blueberries, and blackberries are loaded with antioxidants, vitamins, and minerals.

They’re also high in fiber. Blackberries, for instance, contain nearly 8 grams of fiber per cup (150 grams)

Increasing your fiber intake can enhance gut health and soften your stool to prevent constipation and bloating

5. Green tea

dark green tea in a cup

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

It’s brimming with antioxidants like epigallocatechin gallate (EGCG), which can neutralize harmful free radicals and reduce inflammation in your body

Green tea also contains caffeine, a compound that stimulates digestive tract movement and acts as a natural laxative to support regularity. In turn, this can reduce bloating

6. Celery

Celery is a nutritious veggie comprising about 95% water

In addition to its high water content, celery contains mannitol, a type of sugar alcohol that softens stools to promote regularity by pulling water into the digestive tract

Additionally, the root of the vegetable is considered a natural diuretic. This means it increases urine production to remove excess water and sodium from your body, which can help alleviate bloating

7. Ginger

Ginger is an herb that’s well known for its ability to soothe digestive distress.

For example, some research shows that ginger could speed stomach emptying to prevent bloating and feelings of fullness

It also contains an enzyme called zingibain, which helps break down protein more efficiently to support healthy digestion

8. Kombucha

kombucha in a glass with straw

Kombucha is a type of fermented beverage typically made from black or green tea.

Like other fermented foods, it’s rich in probiotics and can promote gut health and regularity

It can also keep you hydrated and squeeze more inflammation-fighting antioxidants into your daily diet to help beat bloating

9. Bananas

Bananas are popular for their flavor, portability, and convenience.

They’re also highly nutritious and an excellent source of fiber, with 3 grams of fiber found in 1 medium (118 grams) banana

Additionally, they’re rich in potassium, a nutrient that supports a healthy fluid balance. In turn, this may prevent bloating and water retention

10. Papaya

Papaya is a type of tropical fruit known for its sweet flavor and smooth, creamy texture.

It not only has a high water content but also provides plenty of fiber in each serving

It likewise contains an enzyme called papain, which helps your body break down amino acids. This encourages healthy digestion and may help keep bloating at bay

11. Asparagus

Asparagus is a great source of fiber, providing nearly 3 grams in each 1-cup (134-gram) serving

It also contains a good amount of inulin, a type of prebiotic fiber found in a variety of foods

Studies show that inulin may support gut health and increase regularity, which may help prevent bloating and constipation

The 25 Best Foods To Help Reduce Bloating And Gas, According To Nutritionists

Fresh avocado pattern on a green background

Feeling bloated? It happens to the best of us. *raises hand* And while all types of bloat feel awful, not all bloat is created equally. In fact, there are actually two different kinds: gas bloat and water bloat.

The gassy kind of bloat makes you unbutton your jeans after eating certain foods—often beans, dairy, cruciferous veggies like broccoli or cauliflower, or greasy foods. “But we’re all very different, and some foods that might trigger gas for one person don’t for another,” says dietitian Jessica Cording, RD.

Water-retaining bloat makes you feel like the Michelin Man—puffy all over. It’s triggered by hormonal changes during your menstrual cycle, dehydration, or eating lots of salty foods and not enough potassium and water. “Most Americans over-consume salt but under-consume potassium, which is a mineral found in fruits and veggies that helps counterbalance sodium,” explains Samantha Cassetty, RD and Performance Kitchen advisor. “If you eat a lot of packaged foods, takeout meals, fast food, or restaurant meals, there’s a good chance you’re consuming too much sodium, so you may be retaining extra fluid and feel bloated.

But beyond being conscious of how your eating habits affect your bloating, water is crucial for de-bloating, says dietitian Torey Armul, RD—especially when you’re eating high-fiber foods. “When you eat fiber [crucial to get things moving after eating], you need to drink enough water to digest it and move efficiently through your GI tract.” Armul says, adding that you may want to steer clear of fizzy water or seltzer, though, which can add extra gas to your digestive tract.

No matter the bloating culprit, the good news is that you can get back on track fast by loading up on these 25 foods that reduce bloating, according to nutritionists.


1. Yogurt

Yogurt is packed with probiotics—good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation. “Probiotics are an important piece in the big picture of gut health, especially when you’ve got bloating and gas,” says Cording. Go Greek to bump up the protein to 20 grams while lowering the carb count, and enjoy it as dessert with some fresh fruit like grapefruit slices or blueberries.

Can’t digest yogurt because of the lactose? Try kefir, suggests Cording. “It’s 99 percent lactose free and has a greater variety of probiotic bacteria,” she says.

Per 7-ounce serving Greek yogurt: 146 calories, 4 g fat (2.5 g sat fat), 68 mg sodium, 8 g carbohydrates, 7 g of sugar, 0 g fiber, 20 g protein


2. Ginger

One of the oldest herbal medicines around, ginger’s anti-inflammatory properties work wonders on bloat and gas. “Ginger contains a digestive enzyme called zingibain, which helps the body break down protein,” says Tara Coleman, a clinical nutritionist in San Diego.

“It also has a nice relaxing effect on your intestines, reducing inflammation in your colon, which helps the food you eat pass through your system more easily, and in turn, reduce the bloat and gas you experience,” says Kristin Kirkpatrick, RD, wellness manager at the Cleveland Clinic Wellness Institute. Enjoy it in a warm cup of homemade tea to sip on it before, during, or after a meal.

Per 1 tsp fresh ginger: 2 calories, 0.01 g fat (0 g sat fat), 0 mg sodium, 0.4 g carbohydrates, 0.03 g of sugar, 0 g fiber, 0.04 g protein


3. Fennel

Fennel is a natural diuretic that can also help banish intestinal gas (a.k.a. it works on both types of bloating). “The compounds anethole, fenchone, and estragole in fennel seeds have antispasmodic and anti-inflammatory properties that relax intestinal muscle and allow trapped gas to dissipate,” says Coleman.

While you can add the seeds to a cup of tea, Cording says you can also add a cup of sliced fennel bulb into your salad to add a little extra fiber to help you fill up and feel satisfied for longer.

Per 1 cup sliced fennel bulb: 27 calories, 0.2 g fat (0 g sat fat), 45 mg sodium, 6 g carbohydrates, 3 g of sugar, 3 g fiber, 1 g protein


4. Bananas

Potassium is the main reason this low-maintenance food helps with bloat. “Part of what causes your body to retain water is you’ve eaten too much sodium,” says Cording. “Potassium-rich foods help flush out sodium and water.” She says that while eating one banana won’t magically cure bloat, eating potassium-rich foods like bananas throughout the day will help reduce bloat.

Per medium banana: 105 calories, 0.4 g fat (0 g sat fat), 1 mg sodium, 27 g carbohydrates, 14 g of sugar, 3 g fiber, 1 g protein


5. Lemons

Yep, the old lemon water trick actually works. Lemon juice is very similar in acidity to the stomach’s digestive juices (yum!) says Coleman, so it can help relieve bloating and other symptoms of indigestion. By drinking lemon juice on the reg, you’re doubling down on hydration plus getting acids to help your GI tract move things along faster.

Per ounce of lemon juice: 7 calories, 0.1 g fat (0 g sat fat), 1 mg sodium, 2 g carbohydrates, 1 g of sugar, 0.1 g fiber, 0.1 g protein


6. Avocado

If you’re on a low-carb diet, like keto, avocados are an excellent source of bloat-reducing potassium and antioxidants for just six grams of carbs—a quarter of what you’d get in a banana. “After an indulgent weekend, people think you need to starve it out on celery and lettuce, but avocados are a nutrient-rich food that will help you feel satisfied so you’re not hangry when you’re trying to get back on track,” says Cording.

Per 1/3 fruit: 106 calories, 10 g fat (1 g sat fat), 5 mg sodium, 6 g carbohydrates, 0.4 g of sugar, 4 g fiber, 1 g protein


7. Cucumber

“Cucumber contains lots of water to help keep you hydrated,” says Cording, which is great for helping to clear out excess water from your cells and gas from your GI tract. What’s more, cucumbers contain sulfur and silicon, which act as a mild natural diuretic that makes you pee. They’re also a good way to get your GI tract moving minus the gassy factor of cruciferous veggies.

Per 1/2 cup slices: 8 calories, 0.06 g fat (0 g sat fat), 1 mg sodium, 2 g carbohydrates, 1 g of sugar, 0.3 g fiber, 0.3 g protein


8. Asparagus

The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention. “Asparagus also contains prebiotic fiber, which are good to nourish the probiotics in your gut and keep your digestive tract running,” says Cording.

Per 1 cup serving (raw): 27 calories, 0.3 g fat (0 g sat fat), 0 mg sodium, 5 g carbohydrates, 3 g of sugar, 3 g fiber, 3 g protein


9. Kiwi

These powerful little fruits contain another enzyme, actinidin, that helps speed digestion, says Cording. Just two kiwis are also an excellent source of bloat-beating potassium and fiber—all for just 90 calories.

Per 2 whole kiwis: 90 calories, 1 g fat (0 g sat fat), 0 mg sodium, 22 g carbohydrates, 13 g of sugar, 4 g fiber, 2 g protein


10. Papaya

The papain in papayas is yet another enzyme that helps break down the foods you eat and fight inflammation. “You can buy papain in supplement form. It’s very effective for soothing the digestive process, especially during the menstrual cycle,” says Cording.

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You’ll also get fiber along with a healthy dose of the anti-inflammatory vitamin A. Just keep a serving to one cup, adds Cording, since the high amount of fructose can sometimes be rough on your GI system.

Per 1 cup pieces: 62 calories, 0.4 g fat (0.1 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g of sugar, 3 g fiber, 0.7 g protein


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