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.

glasses of iced green tea with citrus and herbs to garnish

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.^6,7But 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.¹¹However, 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.

Slice of rhubarb pie on a white plate with strawberry chunks

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.¹⁷One 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.¹⁹This 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.²³Cutting 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 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

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