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11 foods that could help reduce bloating

Laura Harcourt

Written byLaura Harcourt

Selection of foods ready to ferment with jars on a white textured background
Are you tired of always feeling bloated and wondering how you can reduce it? Here, we’ll look at foods that could help you beat the bloat.
Are you wondering how to reduce bloating? Here, we’ll look at some foods that could help your digestive discomfort.

The causes of bloating are still not fully understood, and there are a lot of things that can potentially result in a bloated stomach. In this article, we’ll give you information on some foods that may help to reduce your bloating. However, if you’re experiencing repeated bloating, it’s important to make an appointment with your GP if the bloating is persistent and does not go away.

Foods to beat the bloat

The causes of a bloated stomach are numerous, but some people find that making small adjustments to their diet can lead to some bloating relief, particularly if you know which foods help and which hinder.

If you’re wondering how to reduce your bloating, there are plenty of foods that may help. Let’s jump straight in.

1. Fermented foods

Fermented foods are rich in naturally occurring digestive enzymes. By adding these foods to your diet, you can increase the levels of good bacteria and enzymes in the digestive system. A 2023 study found that supplements containing digestive enzymes were effective at reducing post-meal bloating. But note, the friendly bacteria have to be live when you consume them, so make sure you do some research before purchasing.

If you’re looking to introduce fermented foods to your diet, kombucha or kefir are great coffee alternatives to start the day. Both miso and sauerkraut also make a lovely addition to soups or stews.

2. Turmeric

This bright orangey-yellow spice has a history spanning thousands of years, serving both as a culinary component and a traditional medicinal herb. Recently, the health benefits of turmeric have become more widely known, including its potential effects on gastrointestinal problems such as stomach cramps, diarrhoea, constipation, cough, and indigestion.2

Turmeric is often used as a spice in curries, but turmeric powders and drinks have become more commonplace, especially as the health benefits of turmeric become more widely known. Check out our guide on how to use turmeric to make the most of this golden wonder.

3. Kiwi fruit

A 2021 research review of green kiwi fruits and their effects on digestion by the European Food Safety Authority (EFSA) stated that the “consumption of kiwifruit contributes to the maintenance of normal defecation”. It was suggested that eating 2 large kiwi fruits (or around 200g of kiwi flesh) helped participants stay regular.3

The exact mechanism of how this works is still largely unknown, but seeing as kiwi is a nutritional heavyweight that could help with sleep and bone density, it’s worth a try.

You can eat kiwis raw (with the skin on if you like). Alternatively, try topping some granola with kiwi or throw it into a smoothie.

4. Bifidobacterium infantis

Sometimes listed as B. infantis, this is a fancy scientific name for a type of bacteria that is considered ‘good for your gut’. During the analysis of 27 studies, 12 concluded that probiotics, like B. infantis, had a beneficial effect on bloating when compared to the placebo. However, it is important to note that the other 15 studies in this analysis reported no significant effects, so more research is needed.4,5

Sources of Bifidobacterium infantis include yoghurts, olives, sauerkraut, salami, and cheese. Be sure to check the label, if possible.

5. Green tea

Another nutritional heavyweight, the positive health benefits of green tea are quite well known, like supporting brain function and blood sugar levels.6,7 But green tea might also help tackle bloating.

A 2019 study found that supplements containing green tea extract, alongside other ingredients, positively affected bowel habits, including bloating and abdominal pain.8

Green tea is simple to brew, all you need is a green tea bag. If green tea isn’t your thing, you could try green tea extract capsules.

6. Blueberries 

These sweet little berries make a great addition to our diets and have been found to improve abdominal symptoms, including bloating, abdominal pain, and heartburn.9

Blueberries can be eaten in a variety of ways, including in smoothies, as a topping for granola or yoghurt, or even cooked into pancakes.

7. Ginger

This spicy root is often used in Southeast Asian and Indian cooking, and its health benefits are well documented, like easing nausea.10

There is some research out there to suggest that ginger could have a positive effect on reducing bloating - in a 2019 systematic review of clinical trials, scientists found that ginger extract aided in the reduction of symptoms, like bloating, in those with impaired gastric emptying.11  However, they also stated that there is a call for larger studies to confirm the results.11

An easy way to introduce more ginger to your diet is to add a slice of raw ginger to a cup of boiling water and leave it to steep (a squeeze of honey or lemon will help moderate the flavour a bit.)

8. Papaya

Not the typical addition to a weekly shop, papaya has a proposed myriad of health benefits, including the improvement of bloating symptoms and improved digestion.12

You can eat papaya raw, just scoop out the seeds from the middle, and you’re all set. Alternatively, papaya makes a great addition to salads, desserts, and smoothies.

9. Quinoa

Quinoa is often touted as a superfood and has quickly risen to be one of the biggest health food trends of the 21st century, with quinoa’s health benefits widely reported. Quinoa is high in protein and fibre and, whilst more research is needed, is also believed to enhance the diversity of beneficial gut bacteria.13,14,15

Quinoa can be used as a substitute for other grains, such as rice. It also makes a nice addition tossed through a salad or as the base of a grain bowl.

10. Rhubarb

Originally brought to Europe from Asia in the 1600s, rhubarb is an often overlooked fruit. There are thought to be many benefits of rhubarb, but some studies into rhubarb’s effects on gastrointestinal problems, like bloating, are still quite new. One study did find that rhubarb had positive effects on constipation, which can exacerbate bloating.16

Rhubarb’s tart, tangy flavour can liven up a smoothie, so feel free to throw it into the blender. Just make sure to remove the leaves, as these are poisonous.

11. Fennel

Both fennel and fennel seeds have long been used to soothe digestion, bloating, cramps and flatulence, but scientific studies in this area are lacking.17 One study found that fennel essential oil was effective in reducing symptoms of irritable bowel syndrome (IBS), which include bloating.18

This aniseed-flavoured vegetable can be eaten raw, roasted, or cooked in salads, stews, soups, and pasta dishes. You could also try fennel tea or fennel seed capsules. However, it is unclear if this effect extends to the use of fennel as an ingredient in cooking.

Aim for moderation and diversity

Overloading your diet with any of these foods is unlikely to help and could make your bloating worse. For example, increasing fibre very quickly, and not increasing your water intake can worsen constipation.19 This is because water is needed to help fibre to pass through the digestive tract.

Another example is, for people with digestive conditions like irritable bowel syndrome, eating large quantities of allium vegetables can trigger gas, bloating, diarrhoea and constipation.20

Gut-friendly eating habits 

As more and more science around gut health emerges, we’re increasingly bombarded with conflicting opinions on how diet impacts digestion. While some ‘blame’ gluten, others call out lactose as the ‘culprit’. But there are a few habits that most dietitians agree on. 
  • Drink plenty of water – Fluids encourage the passage of waste through your digestive system. Also, without water, fibre can’t do its job.21
  • Slowly increase your fibre intake – A diet rich in fibre from a variety of sources can support the digestion process. Although too much fibre too quickly can also cause bloating, some moderation is wise.22
  • Cut down on fat – Fatty foods are harder to digest.23 Cutting back eases the pressure on your gut by reducing its workload. 
  • Add friendly bacteria to your diet – Whether you choose supplement form or look for natural food sources, increasing levels of friendly bacteria in your gut offers many digestive health benefits.24
  • Limit or avoid carbonated beverages, alcohol and drinks containing caffeine – These drinks can lead to bloating, increase acid in the stomach and can irritate a sensitive digestive system. Reducing your intake of these fluids may make digestion problems less likely.25 
  • Get plenty of sleep – Sleep has plenty of health benefits, and good gut health is one of them. A 2023 study into the link between sleep and gut health found that a good night’s sleep was essential for better gut health.26

The final say

Bear in mind that there isn’t a single superfood that can miraculously ‘cure’ bloating. More important is that you aim to introduce as wide a range of gut-supporting foods as possible.

If you’re looking to understand bloating in more detail, we’ve got more information on what is bloating and what causes bloating. Don’t forget, you can book in with one of our registered nutritionists too.

Sources

1. Jennifer Martin-Biggers. A digestive enzyme and herbal dietary supplement reduces bloating in a single use in healthy adults: A randomized, placebo-controlled, cross over study. 2024. Available at: https://doi.org/10.21203/rs.3.rs-3416887/v1
2. Mohd, A.K.M. Moyeenul Huq, Md Akil Hossain. Role of turmeric and cinnamon spices in digestive, metabolic, and immune systems. Elsevier eBooks [Internet]. 2022 Jan 1 [cited 2024 Feb 1];209–17. Available from: https://www.sciencedirect.com/science/article/abs/pii/B9780128212325000276
3. Novel, Turck D, Castenmiller J, Stefaan De Henauw, Karen Ildico Hirsch-Ernst, Kearney J, et al. Green kiwifruit (lat. Actinidia deliciosa var. Hayward) and maintenance of normal defecation: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA Journal [Internet]. 2021 Jun 1 [cited 2024 Feb 1];19(6). Available from: https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2021.6641
4. Didari T, Mozaffari S, Shekoufeh Nikfar, Abdollahi M. Effectiveness of probiotics in irritable bowel syndrome: Updated systematic review with meta-analysis. World Journal of Gastroenterology [Internet]. 2015 Jan 1 [cited 2024 Feb 1];21(10):3072–2. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4356930/
5. A. P. S. Hungin, Mitchell CR, P. Whorwell, Mulligan C, Cole O, L. Agréus, et al. Systematic review: probiotics in the management of lower gastrointestinal symptoms – an updated evidence‐based international consensus. Alimentary Pharmacology & Therapeutics [Internet]. 2018 Feb 20 [cited 2024 Feb 1];47(8):1054–70. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5900870/
6. Mancini E, Beglinger C, Jürgen Drewe, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine [Internet]. 2017 Oct 1 [cited 2024 Feb 1];34:26–37. Available from: https://pubmed.ncbi.nlm.nih.gov/28899506/
7. Xu R, Bai Y, Yang K, Chen G. Effects of green tea consumption on glycemic control: a systematic review and meta-analysis of randomized controlled trials. DOAJ (DOAJ: Directory of Open Access Journals) [Internet]. 2020 Jul 10 [cited 2024 Feb 1];17(1). Available from: https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/s12986-020-00469-5
8. O. Lior, F. Sklerovsy-Benjaminov, I. Lish, F. Konokoff, T. Naftali. Treatment of Irritable Bowel Syndrome with a Combination of Curcumin, Green Tea and Selenomethionine Has a Positive Effect on Satisfaction with Bowel Habits. Journal of Biosciences and Medicines. 2019. Available at: https://www.scirp.org/journal/paperinformation?paperid=92625
9. Wilder-Smith CH, Materna A, Olesen SS. Blueberries Improve Abdominal Symptoms. Well-Being and Functioning in Patients with Functional Gastrointestinal Disorders. Nutrients. 2023. Available at: https://doi.org/10.3390/nu15102396
10. Lete I, José Allué. The Effectiveness of Ginger in the Prevention of Nausea and Vomiting during Pregnancy and Chemotherapy. DOAJ (DOAJ: Directory of Open Access Journals) [Internet]. 2016 Jan 1 [cited 2024 Feb 1];11:IMI.S36273–3. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4818021/
11. Mehrnaz Nikkhah Bodagh, Maleki I, Azita Hekmatdoost. Ginger in gastrointestinal disorders: A systematic review of clinical trials. Food Science and Nutrition [Internet]. 2018 Nov 5 [cited 2024 Feb 1];7(1):96–108. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/
12. Muss. Papaya preparation (Caricol®) in digestive disorders. Neuro endocrinology letters [Internet]. 2023 [cited 2024 Feb 1];34(1). Available from: https://pubmed.ncbi.nlm.nih.gov/23524622/
13. Angeli V, Pedro Miguel Silva, Danilo Crispim Massuela, Muhammad Waleed Khan, Hamar A, Forough Khajehei, et al. Quinoa (Chenopodium quinoa Willd.): An Overview of the Potentials of the “Golden Grain” and Socio-Economic and Environmental Aspects of Its Cultivation and Marketization. Foods [Internet]. 2020 Feb 19 [cited 2024 Feb 1];9(2):216–6. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7074363/
14. Liu W, Zhang Y, Qiu B, Fan S, Ding H, Liu Z. Quinoa whole grain diet compromises the changes of gut microbiota and colonic colitis induced by dextran Sulfate sodium in C57BL/6 mice. Scientific Reports [Internet]. 2018 Oct 8 [cited 2024 Feb 1];8(1). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6175902/
15. Gullón B, Gullón P, Tavaria FK, Yáñez R. Assessment of the prebiotic effect of quinoa and amaranth in the human intestinal ecosystem. Food & Function [Internet]. 2016 Jan 1 [cited 2024 Feb 1];7(9):3782–8. Available from: https://pubmed.ncbi.nlm.nih.gov/27713989/
16. Neyrinck AM, Rodriguez J, Taminiau B, Herpin F, Cani PD, Daube G, Bindels LB, Delzenne NM. Constipation Mitigation by Rhubarb Extract in Middle-Aged Adults Is Linked to Gut Microbiome Modulation: A Double-Blind Randomized Placebo-Controlled Trial. International journal of molecular sciences. 2022. Available at: https://www.mdpi.com/1422-0067/23/23/14685
17. Singh S, Singh H. Generic information on fennel to combat cough and cold in COVID19 era. Pharma Innovation J.. 2020. Available at: https://www.thepharmajournal.com/archives/2020/vol9issue7/PartB/9-6-25-639.pdf
18. Portincasa P, Bonfrate L, Scribano ML, Kohn A, Caporaso N, Festi D, Campanale MC, Di Rienzo T, Guarino M, Taddia M, Fogli MV. Curcumin and Fennel Essential Oil Improve Symptoms and Quality of Life in Patients with Irritable Bowel Syndrome. Journal of Gastrointestinal & Liver Diseases. 2016. Available at: https://www.iris.unina.it/retrieve/e268a731-996c-4c8f-e053-1705fe0a812c/curcumin.pdf
19. How to add more fiber to your diet [Internet]. Mayo Clinic. 2022 [cited 2023 Dec 14]. Available from: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
20. Wan Q, Li N, Li D, Zhao R, Yi M, Xu Q, et al. Allium vegetable consumption and health: An umbrella review of meta‐analyses of multiple health outcomes. Food Science and Nutrition [Internet]. 2019 Jul 10 [cited 2023 Dec 14];7(8):2451–70. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6694434/
21. Your Digestive System & How it Works [Internet]. National Institute of Diabetes and Digestive and Kidney Diseases. NIDDK - National Institute of Diabetes and Digestive and Kidney Diseases; 2023 [cited 2023 Dec 14]. Available from: https://www.niddk.nih.gov/health-information/digestive-diseases/digestive-system-how-it-works
22. NHS Choices. How to get more fibre into your diet [Internet]. 2023 [cited 2023 Dec 14]. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/how-to-get-more-fibre-into-your-diet/
23. NHS Choices. Good foods to help your digestion [Internet]. 2023 [cited 2023 Dec 14]. Available from: https://www.nhs.uk/live-well/eat-well/digestive-health/good-foods-to-help-your-digestion/
24. NHS Choices. Probiotics [Internet]. 2023 [cited 2023 Dec 14]. Available from: https://www.nhs.uk/conditions/probiotics/
25. Nehlig A. Effects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature Update. Nutrients [Internet]. 2022 Jan 17 [cited 2023 Dec 14];14(2):399–9. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8778943/
26. Bermingham KM, Stensrud S, Asnicar F, Valdes AM, Franks PW, Wolf J, et al. Exploring the relationship between social jetlag with gut microbial composition, diet and cardiometabolic health, in the ZOE PREDICT 1 cohort. European Journal of Nutrition [Internet]. 2023 Aug 2 [cited 2024 Feb 1];62(8):3135–47. Available from: https://link.springer.com/article/10.1007/s00394-023-03204-x
 

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