Abdominal bloating affects as many as 18% of people worldwide and can seriously impact quality of life (1). Bloating is the feeling of a full, pressured, or swollen belly. It typically happens after eating and may include visible swelling of the abdomen.

While occasional bloating is normal, persistent or intense bloating could signal a digestive condition, like irritable bowel syndrome (IBS), food intolerances, or other gut issues.

The good news is that research shows certain foods may help relieve bloating symptoms. Here are 15 evidence-based foods and strategies that can reduce bloating and improve digestive comfort.

1. Low-FODMAP Vegetables

FODMAPs are types of carbohydrates that can be poorly absorbed in the small intestine. The term stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, basically “carbs that can create gas.” For many people, especially those with IBS, these carbohydrates trigger bloating, gas, and stomach pain.

Multiple studies show a low-FODMAP diet significantly reduces bloating symptoms (2, 3, 4). When comparing dietary approaches, the low-FODMAP diet ranked best for improving abdominal bloating (4).

Low-FODMAP vegetables that help decrease bloating include:

  • Bell peppers
  • Zucchini
  • Green beans
  • Carrots
  • Cucumber
  • Eggplant

Prioritizing these veggies, while limiting high-FODMAP foods (like onions, garlic, and cauliflower), may help reduce bloating symptoms.

2. Kiwifruit

Kiwifruit contains actinidin, a protein-digesting enzyme that helps break down food, plus plenty of dietary fiber that supports regular bowel movements.

Research on kiwifruit for bloating is especially strong. One controlled study found men who ate green kiwifruit had significantly less bloating after a high-protein meal compared to the control group (5). Another study showed people with chronic constipation who ate kiwifruit had better bloating symptoms than those taking psyllium or prunes (6).

Research also suggests eating both the flesh and skin provides better digestive benefits, including less bloating (7). A thorough review noted kiwifruit consistently improves bloating and gut comfort across multiple clinical trials (8).

For best results, eat 1-2 kiwifruits daily as a snack or with meals.

3. Peppermint

Menthol in peppermint relaxes the muscles in your digestive tract. This helps calm intestines and allows uncomfortable gas to pass more easily.

The strongest evidence comes from studies on peppermint oil, though tea may offer similar benefits. A review of multiple clinical trials found peppermint oil significantly improved bloating and abdominal pain in people with IBS (9). Peppermint worked especially well for those with bloating as a main symptom.

A clinical trial using a new peppermint oil formula showed a 40% reduction in bloating symptoms over 4 weeks compared to placebo (10).

While research focuses on peppermint oil capsules, peppermint tea is an easier option that may help with mild bloating. Try a cup after meals to aid digestion.

4. Fermented Dairy (Kefir and Yogurt)

Fermented dairy products (like kefir and yogurt) contain probiotics, which are beneficial bacteria that help balance gut flora and improve digestive symptoms.

Research on kefir shows promising results. In a controlled study, adults who consumed kefir with specific probiotic strains reported much less bloating than those on placebo (11). Another trial found kefir reduced bloating and improved gut bacteria in patients with inflammatory bowel disease (12).

Studies on traditional yogurt with Lactobacillus acidophilus show better lactose digestion and less bloating in lactose-intolerant people (13). The live bacterial cultures in yogurt may improve digestion and reduce gas that causes bloating.

Choose plain, unsweetened varieties with live active cultures. Start with small amounts (4-6 ounces daily) to let your digestive system adjust to the new probiotics.

5. Kombucha

Kombucha is a fermented tea drink containing beneficial acids, enzymes, and probiotic bacteria. Recent research suggests it may offer digestive benefits, including less bloating.

A 2023 controlled trial found kombucha with inulin (a prebiotic fiber) improved digestive symptoms in women with constipation-related bloating (14). Participants reported less sensation of incomplete bowel emptying, a feeling often linked to bloating discomfort.

Start with small amounts (4 ounces daily) and increase gradually to see how your body responds. Look for lower-sugar varieties for better health benefits.

6. Leafy Greens

Spinach, kale, and Swiss chard are rich in magnesium, which helps with muscle relaxation and fluid balance. Research suggests magnesium may reduce bloating, particularly when related to water retention.

Studies show fluid imbalances can worsen bloating symptoms and belly swelling (15, 16, 17). A clinical trial found increased magnesium intake reduced bloating symptoms in women with fluid-related bloating (18).

Leafy greens provide both magnesium and potassium, which maintain proper fluid balance. Research suggests optimizing electrolyte balance through foods like leafy greens may be an overlooked strategy for reducing bloating (15).

Aim for 1-2 servings of leafy greens daily in salads, smoothies, or cooked dishes.

7. Bananas

Bananas are easy to digest and rich in potassium, which helps regulate fluid balance and may indirectly reduce bloating.

Research shows potassium helps maintain electrolyte balance, reducing fluid retention and associated bloating (19). In one interesting study, women who ate one banana daily reported much less bloating than those who didn’t (20). This study also found bananas increased beneficial gut bacteria, which may help reduce bloating.

Bananas also contain soluble fiber that promotes regular bowel movements and prevents constipation-related bloating.

Ripe bananas are generally better tolerated than unripe ones, as they contain less resistant starch and easier-to-digest sugars.

8. Ancient and Traditional Wheat Varieties

For people without celiac disease or non-celiac gluten intolerance who find modern wheat causes bloating, ancient wheat varieties like Khorasan (often sold as Kamut®) may be easier to digest.

Research shows significant benefits of ancient wheat for digestive comfort. A double-blind trial found adults with IBS experienced much less bloating when eating ancient wheat products compared to modern wheat varieties (21).

An observational study found that among patients with non-celiac wheat sensitivity, those who continued consuming ancient wheat (Timilia/Tumminia variety) after diagnosis reported milder digestive symptoms than with modern wheat, with some experiencing no symptoms at all (22).

Similarly, another study found that patients with non-celiac gluten sensitivity reported less bloating after consuming a specific durum wheat variety compared to standard commercial wheat (23).

Remember that people with celiac disease should avoid all wheat varieties, including ancient types.

9. High-Fiber Cereals

Regular bowel movements prevent the buildup of gas and stool that causes bloating. High-fiber cereals support digestive regularity when introduced gradually.

A controlled study during Ramadan (when eating patterns change significantly) found participants who ate high-fiber cereal in the morning had fewer bloating episodes throughout the day (24). The same study showed high-fiber cereal reduced bloating frequency and improved overall bowel function.

When increasing fiber, do so gradually and drink plenty of water to prevent initial bloating during the adjustment period. Research shows suddenly increasing fiber can temporarily worsen bloating symptoms (25).

10. Ginger

Ginger contains compounds called gingerols and shogaols that speed up stomach emptying and boost digestive enzyme activity.

A systematic review of clinical trials found ginger effectively reduced various digestive symptoms, including bloating (26). These natural compounds may stimulate digestion and reduce excess gas that leads to bloating.

Research suggests ginger works best when taken before meals. A 2023 controlled trial found ginger supplements significantly reduced bloating severity in multiple sclerosis patients with digestive symptoms (27).

Try steeping fresh ginger in hot water for tea, adding it to stir-fries, or taking supplements as recommended by your healthcare provider.

11. Okara (Soy Byproduct)

Okara is the fiber-rich pulp leftover after making soy milk. Though less common in Western diets, it offers potential digestive benefits.

A controlled intervention study among young women with self-reported constipation found those who ate okara soup at breakfast had better bowel movements and less bloating (28). The high fiber in okara supports digestive transit and may prevent gas buildup. It also provides prebiotics that feed beneficial gut bacteria.

Find okara in Asian grocery stores or make it at home when preparing soy milk. It works well in soups, veggie burgers, or stir-fries.

12. Gum Arabic (Acacia Fiber)

Gum arabic is a soluble fiber from acacia tree sap. Research suggests it supports digestive health and reduces bloating.

A 12-week clinical trial found consistent gum arabic consumption lowered bloating in adults with metabolic concerns (29). Participants also reported better bowel movement quality and overall digestive comfort. The soluble fiber may help balance gut bacteria and improve stool consistency.

Gum arabic supplements are available in health food stores. Start with small amounts (3-5 grams daily) and gradually increase to minimize adjustment symptoms.

13. Turmeric and Curcumin

Turmeric contains curcumin, a powerful anti-inflammatory compound that may help relieve digestive discomfort, including bloating.

Studies on curcumin’s effects on digestive health show promising results (30). A controlled study found a formula combining curcumin and boswellia extracts significantly reduced abdominal bloating in IBS patients compared to placebo (31).

Curcumin’s anti-inflammatory properties may help reduce inflammation in the digestive tract that contributes to bloating.

Add turmeric to curries, soups, or golden milk. For therapeutic doses of curcumin, supplements may work better, though take them with healthcare provider guidance. Curcumin is best absorbed when combined with black pepper or fat.

Common Bloating Triggers to Avoid

While adding anti-bloating foods helps, identifying and limiting common triggers is equally important. Research has identified several foods and habits that often cause bloating:

High-FODMAP Foods: As low-FODMAP vegetables help to reduce bloating, many high-FODMAP foods cause problems for sensitive people. Research consistently shows foods high in FODMAPs can cause significant bloating in susceptible individuals (2, 4, 32). Common culprits include onions, garlic, apples, pears, wheat, rye, legumes, and some dairy products.

Carbonated Beverages: These drinks introduce gas directly into your digestive system.

Chewing Gum: Research shows chewing gum increases air swallowing, contributing to bloating (33).

Alcohol: Alcohol can inflame the digestive tract and alter gut bacteria, potentially increasing gas production and bloating (34).

Eating Too Quickly: Research shows eating quickly increases air swallowed with food, contributing to gas and bloating. One study found slow eaters had much less bloating than fast eaters (35).

Mindful Eating for Less Bloating

Beyond specific foods, how you eat significantly impacts bloating. Research supports these mindful eating practices:

Smaller, More Frequent Meals: Research suggests smaller, more frequent meals reduce digestive burden and minimize bloating. Large meals require more digestive effort and can create more gas. Research suggests smaller, more frequent meals reduce digestive burden and minimize bloating. Large meals require more digestive effort and can create more gas (36, 37).

Chew Thoroughly: Studies show that thorough chewing breaks down food better and mixes it with digestive enzymes, leading to improved digestion and reduced bloating (38, 39).

Stay Upright After Eating: Sitting upright for at least 30 minutes after eating improves digestion and reduces bloating. This position helps with stomach emptying and reduces abdominal pressure (40, 41).

Avoid Distractions While Eating: Research shows eating while distracted (watching TV or working) leads to increased air swallowing and poorer digestion. Studies found people who ate mindfully without distractions reported less post-meal bloating (42, 43). In addition, eliminating distractions while eating can also help people recognize fullness signals and avoid overeating, as well as help foster relationships with family members and friends who are eating together.

The Bottom Line

While bloating can be uncomfortable and sometimes embarrassing, adding these evidence-based foods and strategies to your diet may help relieve symptoms. Remember that individual responses to foods vary, and what works for one person may not work for another.

The timing and combination of foods also impacts bloating. Research suggests eating smaller, more frequent meals and chewing food thoroughly may reduce gas and bloating by improving digestion.

If you have persistent or severe bloating, talk with a healthcare provider, as this could indicate an underlying condition requiring medical attention. Conditions like small intestinal bacterial overgrowth (SIBO), celiac disease, or inflammatory bowel disease can cause chronic bloating that may need specific treatment.

A food journal can help track which foods help or worsen your symptoms, allowing you to develop a personalized approach to managing bloating through diet. By identifying your triggers and incorporating anti-bloating foods that work for your body, you can take significant steps toward better digestive comfort.

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