Top 10 Foods for Alleviating Bloating Symptoms

Feeling bloated can be off-putting and the idea of consuming more may seem counterintuitive. Bloating, a consequence of poor digestion, excessive sodium intake, or menstruation among other factors, results in a sense of uneasiness, similar to having an inflated balloon in your stomach. This discomfort is often accompanied by gas, stomach pain, burping, or diarrhea which seemingly deters further consumption.

Surprisingly, the right mix of nutrients and hydration can actually alleviate bloating more effectively than avoiding eating or drinking completely. Experts suggest several foods that could help decrease bloating, such as lemon water and celery, among others.

For a long time, lemon water has been considered a bloating remedy. The common misconception is to avoid drinking water when feeling bloated, but, in fact, the opposite should be done, advises David Grotto, R.D., author of 101 Foods That Could Save Your Life. Water retention is simply your body’s method of preventing dehydration by holding onto fluids.

Grotto recommends increasing fluid intake during bloating. Lemon’s natural diuretic properties coupled with warm water’s mild laxative effect can lower salt retention and aid bloating. Drinking out of a glass instead of a straw can prevent excess air intake, thereby further managing bloating.

Historically, celery has been used for its digestive properties, regulating bowel movements and controlling intestinal gas, thanks to its ability to decrease fluid retention. This makes celery one of the most effective foods for quickly reducing bloating.

Cucumber, summer squashes, parsley, and leafy greens are other vegetables known to decrease fluid retention. Grotto recommends consuming cooked vegetables instead of raw ones as cooking breaks down the fiber structure, making them easier to digest. Raw vegetables, with their high fiber content, can instead lead to bloating.

Most types of melons are beneficial for your health, but watermelon, being 92 percent water, is extremely effective in reducing bloating. According to Grotto, it's also a natural diuretic and a great source of potassium, a crucial element in controlling bloating. A mix of lemon, cucumber, watermelon, and rosemary makes for an excellent DIY spa water.

Rosemary’s therapeutic properties have been used to treat heartburn and headaches, toothaches and high blood pressure, and also to treat digestive issues and intestinal gas, says Jackie Newgent, R.D., a culinary nutritionist and chef.

Valued in Asia for its pain and inflammation-fighting properties, turmeric aids digestion and reduces bloating, according to Newgent. She recommends using turmeric in a curry dish or spicing up another bloating-reducing food.

Most of Grotto’s patients with bloating issues tend to consume excessive sodium and not enough potassium and fiber. Lentils are an excellent option for aiding digestion due to their high fiber content. Foods high in Potassium include white beans, soybeans, and lima beans. These are also among the vegetables highest in fiber and are beneficial in reducing period-induced bloat due to their high estrogen and protein content, adds Newgent.

If lactose intolerant, choose yogurt over milk for your next smoothie. Especially the kind with live active cultures. 'Yogurt is pre-digested and doesn't contain milk sugar which can cause gas and bloating,' says Newgent. The addition of live culture lactobacillus acidophilus found in yogurt can improve symptoms of bloating. Including some melon or bananas could provide further bloating relief.

If you don't already have fresh ginger in your kitchen, you should seriously consider stocking up — not just because it's a tasty addition to your tea or dinner recipes, but also because it's a great go-to when you're feeling bloated. 'It helps with any of the GI issues — bloating, nausea, digestive issues, gas, any of those,' says Ashvini Mashru, R.D.

Ginger's gingerols and shogals (aka phytochemical compounds that give ginger its pungent taste and small) make it a carminative, which means it helps the stomach release gas, according to researchers. Even just a 1/2 teaspoon of freshly chopped ginger should help reduce bloating, says Mashru. Boil ginger with tea leaves, strain, and sip your way to relieve gas, pressure, and discomfort.

Asparagus is a natural diuretic thanks to an amino acid called asparagine, says Cara Harbstreet, R.D., of Street Smart Nutrition. Diuretics make you use the bathroom more often as your body processes out the salt and water content, so you'll be trading that bloated discomfort for odd-smelling asparagus pee (worth it, though).

There's no rule on exactly how much asparagus you need to eat to reap these benefits, so start by adding a serving of asparagus to your lunch and dinner. 'Try grilling asparagus at your next cookout, or roasting it with other veggies on a sheet pan,' suggests Harbstreet. Then, chop the spears into one-inch pieces and pile them onto your salad or into your grain bowl.

Potassium found in bananas regulates your body's hydration and electrolyte levels, essentially countering the negative effects of overly processed foods. 'Sodium retains all of the water in our bodies, whereas potassium has the reverse effect,' making bananas a helpful antidote to the symptoms of bloating, says Mashru. Here's proof: A study published in the journal Anaerobe asked 34 healthy women to eat a banana, drink a banana-flavored drink, or drink water twice a day before a meal. The group that ate bananas saw a 50 percent reduction in bloating, way more than the other two groups — making the bright yellow fruit one of the most effective foods to reduce bloating quickly.

Pineapple contains a digestive enzyme called bromelain, which helps your body break down protein that could otherwise cause stomach issues, says Harbstreet. The stem and core of the fruit have a higher concentration of the enzyme than the outer bites. Try juicing the core and sipping it solo or adding it to your favorite smoothie mix to tap into the debloating benefits, she suggests.