What To Eat and Avoid When You Feel Bloated?

Bloating is a common issue and is usually associated with gas and constipation. Though it is normal to feel bloated, many conditions can contribute to bloating, including the food that you eat, and conditions like menstruation, irritable bowel syndrome, celiac disease, and so on.

Some foods and beverages like those that are packed with carbohydrates can cause excess gas and can make you feel bloated. Another molecule that can cause bloating is gluten. Moreover, foods containing lots of fiber, such as broccoli and beans, can even contribute to excessive gas and bloating.

However, some foods and beverages can also help to reduce bloating and help you get relief from gastrointestinal discomfort. Take a look below and know what to eat and what to avoid when you feel bloated.

Yogurt is rich in probiotics, which is a beneficial or good bacteria and play a crucial role in gut health. As per research, it has been known that probiotics might improve stool frequency and help with proper bowel movements.⁽¹⁾ Moreover, probiotics have also been known to reduce bloating caused by irritable bowel syndrome.^{(2, 3)}

Strawberries, blackberries, blueberries, and other kinds of berries are packed with antioxidants, minerals, and vitamins. Berries are also packed with fiber. For instance, blackberries contain approximately 8 grams of fiber per 150 grams.⁽⁴⁾ Increasing the intake of fiber-rich foods can enhance gut health and also soften your stool, which in turn can prevent bloating and constipation.⁽⁵⁾ So, if you feel bloated, add berries to your diet.

Another food that you can eat when you feel bloated could be cucumbers. These foods can greatly help you in relieving bloating.

Cucumbers contain around 95% water, and thus are an excellent food to help you get relief from bloating.⁽⁶⁾

Consuming foods that are high in water content can ensure that you remain hydrated and meet your daily needs for fluids.

This might prevent water retention and provide you relief from bloating that might be caused by dehydration.^{(7, 8)}

Oranges are an excellent source of fiber and water, both of which can help prevent water retention and promote proper regular bowel movements.⁽⁹⁾ These fruits are also packed with vitamin C, which might increase the health of the good bacteria in your gut and prevent you from feeling bloated.⁽¹⁰⁾

Avocados are extremely nutritious and loaded with a great amount of folate, vitamin c, and vitamin K.⁽¹¹⁾ Apart from this, avocados also contain a fair amount of potassium, which is an important mineral involved in regulating fluid balance and sodium levels in the body to prevent water retention.⁽¹²⁾ They are also rich in fiber, which helps in preventing bloating and constipation.⁽¹³⁾ So, if you feel bloated, try eating avocados and see if you find some relief.

Celery can also help you when you feel bloated. A study from 2017 has reported that celery is packed with a flavonoid known as apigenin.⁽¹⁴⁾ The growth and diversity of gut bacteria can be increased by consuming celery, which in turn can help in improving digestion and preventing bloating.

Fermented foods like kefir, and kombucha contain probiotics known to be beneficial for your gut health. Although there is little research regarding the benefits of fermented foods, some test-tube studies have shown amazing results. These studies have suggested that further research is required to prove fermented foods can be beneficial for your gut health and prevent bloating.⁽¹⁵⁾

Papaya is a sweet tropical fruit that can be eaten when you feel bloated. Papaya not only contains high water content but also offers plenty of fiber.⁽¹⁶⁾ The fruit comprises an enzyme known as papain, which aids our body breaks down amino acids and thus helps in healthy digestion and can also keep bloating at bay.⁽¹⁷⁾

Bananas are a great choice for you if you feel bloated. They are extremely nutritious and are a wonderful source of fiber. One medium-sized banana(118 grams) contains 3 grams of fiber.⁽¹⁸⁾ Moreover, bananas are also loaded with potassium, which is a mineral known to support a healthy fluid balance. Thus it can help in preventing water retention and bloating.⁽¹⁹⁾

Asparagus contains high fiber content in it. It offers around 3 grams of fiber in each serving of 134 gram.⁽²⁰⁾ A type of prebiotic fiber known as inulin is also found in asparagus in a fair amount.⁽²¹⁾ Studies have shown that this prebiotic fiber might help in improving gut health and increase the regularity of bowel movement, which can in turn benefit you in getting relief from constipation and bloating.⁽²²⁾

Tomatoes are also great for people who have problems with bloating. Tomatoes offer fiber and prebiotics for your good gut bacteria and have also known to help in increasing probiotic activity for the overall health of your gut. It is also a rich source of potassium. You can cook them or add them to your salads to get the essential benefits if you feel bloated.

Do you enjoy oatmeal in the morning? If yes, it can also help you when you feel bloated. Oats are rich in fiber and offer 4 grams of fiber in every 40 grams of serving.⁽²³⁾ Apart from this, they also contain beta-glucan, which is a special type of fiber that is known to have potential anti-inflammatory properties.⁽²⁴⁾

Apples contain high content of water in them and are also rich sources of potassium, a nutrient that is known to support a healthy fluid balance and aid you to remain hydrated.⁽²⁵⁾ Moreover, apples also contain a rich amount of fiber. These fruits are particularly known to contain a high amount of pectin, which is a type of soluble fiber and can accelerate the movement of food as they pass through your digestive tract and also help in treating bloating and constipation.⁽²⁶⁾

Sweet potatoes are packed with potassium and help in promoting good health of the gut. They stimulate the production of butyric acid, which is beneficial in reducing pain and inflammation in the gut. So, you can try this food if you are feeling bloated.

Sprouted grains are easy to digest and also great for your stomach. Moreover, they also contain a high amount of essential nutrients. So, when you feel bloated, you can add this to your diet.

Rhubarb contains sennoside, a compound that inhibits water transport from the luminal to the vascular side of your colon, thus acting as a natural laxative to stimulate bowel movements.^{(27, 28)} Additionally, it is a rich source of fiber, with more than 2 grams of fiber in every 122 grams (cup) of rhubarb stalk.⁽²⁹⁾

Kiwi is one of the most-liked fruits and is rich in various essential nutrients like potassium and fiber.⁽³⁰⁾ Kiwi also contains an enzyme known as actinidin, which has been shown to improve digestion in some animal studies. Many other studies suggest that this fruit could help in reducing various digestive issues and also help in reducing bloating, constipation, and stomach pain.^{(31, 32, 33)}

You can also try eating fennel when you feel bloated. This has remained one of the best remedies for treating bloating and other digestive issues. Multiple studies have shown that fennel and its seeds possess antispasmodic properties, which means it can help in relaxing the muscles in the intestinal tract and offer you fair relief from bloating and gas problems.⁽³⁴⁾ Fennel also acts as a diuretic and increases the production of urine and reduces water retention.

Ground red pepper comprises capsaicin, which is known to relieve abdominal discomfort, such as bloating and gas. A study has found that ingesting red pepper regularly in the form of enteric-coated pills, could help in reducing bloating in patients with irritable bowel syndrome or IBS.⁽³⁵⁾ So, you can eat red pepper when you feel bloated and get some relief from the condition.

Herbal tea like peppermint tea has been used globally to treat various digestive issues. Peppermint oil has also been shown to reduce inflammation and also treat various symptoms of irritable bowel syndrome like bloating, constipation, and stomach pain. Moreover, it might also help in preventing muscle spasms in the stomach and intestines, which further can aid you in preventing the feeling of being bloated.⁽³⁶⁾ However, further research is required to confirm if the benefits of peppermint oil can also be applied to peppermint tea.

Turmeric is a spice most often known for its amazing anti-inflammatory benefits. A compound called curcumin is found in turmeric, which is known for its anti-inflammatory effects.⁽³⁷⁾ As per some research, it has been proved that curcumin can improve gut health and also reduce various symptoms of irritable bowel syndrome, such as bloating, gas, and constipation.^{(38, 39)}

Ginger is a well-known herb and has been used widely for its ability to soothe digestive distress.⁽⁴⁰⁾ Some research has shown that this herb could prevent bloating and feelings of fullness.^{(41, 42)} Ginger also contains Zingiban, which is an enzyme that aids break down protein more effectively to support proper and healthy digestion.⁽⁴³⁾ So, when you feel bloated, you can eat ginger and see if you find any relief from the condition.

Green tea is a wonderful option for you when you feel bloated. It helps you remain hydrated and also prevents fluid retention. It is packed with antioxidants, such as EGCG or Epigallocatechin Gallate, which can neutralize harmful free radicals and can help in reducing inflammations.

Additionally, green tea also contains caffeine, which is a compound known to stimulate digestive tract movement and also acts as a natural laxative, thus supporting the regularity of bowel movements and reducing bloating.⁽⁴⁴⁾

Legumes including beans, lentils, peas, and soybeans are all known as gas-causing foods. Though they are packed with enough protein, they also contain a rich amount of fiber and sugars that cannot be absorbed by our bodies. So, when legumes reach our large intestine, the gut bacteria in the intestine start feasting on them, which leads to gas. So, when you are feeling bloated, avoid legumes.

Broccoli, cabbage, and kale contain raffinose, which is a sugar that remains undigested until the gut bacteria ferment it. This produces gas and causes bloating. However, eating these nutrient-rich foods help in the long run. So, you should limit your portions while adding them to your diet.

When you are lactose intolerant, you might feel gassy when you eat a bowl of cereal with milk. This means your body lacks the essential enzymes to break down lactose.

According to a study that was published in the journal Clinical Microbiology in 2022, it was mentioned that gas that forms in the gastrointestinal (GI) tract might trigger bloating. The American Gastroenterological Association or AGA has suggested using lactose tablets like Lactaid, which would help people to digest foods containing lactose.⁽⁴⁵⁾

You should also avoid eating salty foods when you feel bloated. Eating foods with high sodium content can trigger water retention, and this can make you feel gassy and bloated. Sometimes it might be difficult to avoid such foods. When you end up eating a lot of salty foods, make sure you drink plenty of water that would help flush out the salt.

Onions and garlic have a high content of soluble fibers known as fructans. Our body is not good at digesting foods that contain fructans and this can result in various digestive problems. Some individuals have a fructan intolerance, which is quite similar to non-celiac gluten intolerance. Fructans can result in bloating and diarrhea.⁽⁴⁶⁾

Gluten is a protein that is found commonly in wheat and wheat products, such as pasta and bread. Our bodies cannot digest gluten and any gluten that is not digested by our bodies travels to the small intestine can cause bloating.

Some people who suffer from celiac disease experience digestive issues and headaches after consuming wheat, while others might have a non-celiac gluten intolerance. You cam experience bloating after eating if you are sensitive to gluten.⁽⁴⁷⁾

Follow the quick tips to avoid bloating:

• Avoid carbonated or fizzy drinks
• Do not eat foods with high FODMAP content
• Avoid eating too quickly.
• Chewing gums should be avoided.
• Do not drink through a straw.
• Eat small and more frequent meals.
• Do not suck on hard candies.

Though eating some foods and avoiding some other foods can help you get relief when you feel bloated, you should always contact your healthcare professional to get immediate and appropriate medical help for the condition. However, for added benefits, you can try adding the foods that can help when you feel bloated.

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