10 Anti-Bloating Foods

Sometimes gas and bloating can result when the bacteria in your digestive tract gets out-of-whack. Sumbal says that in these cases, the probiotics in certain fermented foods, like kefir, can help restore the bacterial balance in favor of the good guys to keep your digestion efficient.

You probably know that yogurt is a reliable source of probiotics, but perhaps you’re not aware that growingly-popular tangy kefir actually contains up to three times as many beneficial critters than typical yogurt. And if you have trouble digesting lactose, kefir is nearly devoid of this potential tummy troubler.

Usually sold as a cultured dairy drink, kefir can be used in smoothies, as a buttermilk substitute in pancakes, or something to float your cereal in. Just be sure to select “plain” varieties to lower your intake of added sugars.

You definitely need some sodium in your diet when you’re putting in all those sweaty miles on your bike, but for some people, eating too many salty foods can lead to bloat-inducing water retention. That’s why you might want to nosh on plenty of potassium-rich foods like avocado, and other fruits and vegetables. “Sodium sucks water into your cells, and potassium pumps it out so it may help de-bloat you,” Sumbal says.

Adults should aim for 4,700 milligrams of potassium a day, but most people don’t get nearly that much. Potassium heavyweights include avocado, potatoes, bananas, legumes, spinach, and winter squash. Avocados work well at any meal (breakfast, lunch, and dinner) and contain healthy fats that keep you feeling full.

One of the oldest go-to home remedies for everything from achy muscles to a sore throat, ginger may also work wonders when you are feeling like the Michelin Man after a hearty meal. “Compounds in ginger can stimulate the body’s gut juices that aid in digestion to help reduce any bloating brought on by indigestion,” Sumbal says.

After a meal, steep a few slices of fresh ginger in hot water and drink like tea. You can also add fresh ginger to smoothies and salad dressings, and powdered dried ginger can infuse oatmeal with a spicy zing.

Most people should be adding more fiber to their diet, but after eating the indigestible carbohydrate, gas and bloating can be a side effect, especially when you are not used to eating a lot.

“The gas occurs as a byproduct of fiber digestion, but consuming water can help by encouraging the movement of fiber through your digestive system,” notes Sumbal. Of course, drinking water is a great way to get the liquid you need to help better digest something like a fiber-rich lentil salad, but you should also consume water-rich foods like oranges, cantaloupe, berries, tomatoes and cucumbers.

Sumbal adds that another reason to stay hydrated with liquids and watery foods such as oranges is that the body tends to store water when it’s in a state of dehydration as the salt-to-water ratio becomes unbalanced and the body holds on to any extra fluids until the balance is restored. This can be a recipe for additional bloating.

Sure, it makes your urine smell a bit funky, but by acting as a natural diuretic, asparagus can also make you pee. This helps you flush any excess water from your system, thus helping relieve discomfort brought on by water-retaining bloat.

Asparagus also contains prebiotic fiber, “which, unlike probiotics that are live bacteria found in foods and supplements, prebiotics help to feed the good bacteria in your gut to keep your digestive tract running smoothly,” Sumbal explains.

If you’re feeling gassy out after a meal, do yourself a favor and reach for a steamy mug of mint tea. “Oils in peppermint including menthol can help relax your GI muscles to relieve spasms that cause discomfort and your stomach to bloat,” Sumbal says.

Sumbal suggests steeping fresh peppermint tea leaves since the anti-bloat oils can be lost during the processing that occurs when mint is dried and then finely ground to stuff into tea bags. You can also toss fresh mint leaves into salads or mix with fruit for a similar effect.

It sounds counterintuitive, but if eating foods such as beans and cruciferous veggies like broccoli make it feel like you’ve swallowed a basketball, relief can come from actually eating more not less.

Exposing your body to these foods more often can help train your GI tract to digest them better. So if your habit of eating beans only once in a blue moon brings to mind a popular rhyme, try adding them to your diet on a more regular rotation, and you’ll likely suck the air out of that midriff balloon and silence the toot.

If you’re using canned beans, rinse them first. To further reduce the likelihood of bloating, use dried beans and soak them overnight. Then drain and rinse before cooking them.

“Eating any poorly-tolerated vegetables cooked instead of raw can also make them easier to digest as you build up a tolerance,” adds Sumbal.

This Mediterranean import also has a long tradition of being used to provide a degree of relief from digestive woes like bloating and cramping. It might be that fennel seeds contain compounds that subdue GI spasms. This is why many Indian restaurants offer fennel seeds, so you still feel okay after eating.

When you want your stomach to behave, you can chew on the seeds directly or steep them in hot water and sip like tea. You can also use them as a seasoning when cooking dishes like pasta sauce and soups.

Buy these seeds whole or as a tea from brands like Traditional Medicinals.

So much more than a loathed lawn weed, this wild green with a slightly bitter flavor is a natural diuretic, thereby encouraging your body to pee out excess liquid to help alleviate stomach issues caused by water retention. Bonus: In removing water and sodium from the body, diuretics like dandelion may also aid in lowering blood pressure numbers in some people.

In the warmer months, you can harvest dandelion as you ride in the woods or forage for it year-round in the produce aisle of some supermarkets. Add fresh dandelion to salads, sandwiches, and pesto recipes. You can also take the chill out of winter by sipping dandelion tea from Traditional Medicinals.