Best and Worst Foods for Bloating

Best and Worst Foods for Bloating

October 16, 2023   327

Best and Worst Foods for Bloating

By Charlene K. Petitjean Updated on March 10, 2023
Medically reviewed by Roxana Ehsani, RD

Have you ever felt a tight sensation in your abdomen? That uncomfortable feeling might be bloating. Bloating isn't just an inconvenience; it's a sign from your body. Several factors, such as constipation, swallowed air, overeating, and certain conditions like GERD, IBS, and lactose intolerance, can lead to this sensation. But did you know that your diet plays a pivotal role in it too?

Worst Foods for Bloating

Cruciferous Vegetables

Green veggies like kale, broccoli, and cabbage might be packed with nutrients, but they also contain raffinose—a sugar responsible for that gassy feeling. Fortunately, regular consumption and steaming these veggies can make them more digestible.


Beans, lentils, and soybeans are packed with protein but come with sugars and fibers that might make you feel bloated. Pair them with grains and lots of water to help your digestive system adjust.


Feeling gassy after consuming dairy? You might be lactose intolerant. Switch to lactose-free alternatives and consider lactase tablets for better digestion.


Some foods with high carbohydrate content, known as FODMAP foods, can contribute to bloating. They include fruits like apricots, cherries, artichokes, onions, and even apples.

Salty Foods

Excess salt can make you retain water, giving you a bloated feeling. Keep an eye on your sodium intake by reading nutrition labels.

Foods Containing Gluten

For those with celiac disease or gluten sensitivity, consuming gluten can lead to digestive issues, including bloating.

Onions and Garlic

These flavorful staples are packed with fructans, which can lead to bloating for some.


High in fructose, this refreshing fruit can be a culprit behind your bloating. Watch out for fruits high in fructose if you have related intolerances.

Best Foods for Bloating


This refreshing vegetable is not just great for puffy eyes but also for a bloated belly. The antioxidant quercetin in cucumbers can help reduce swelling.


Hydrate and flush out excess water with this superfood. Asparagus also supports a healthy gut balance, preventing gas.


Of all starchy foods, rice is the least likely to cause bloating.


Rich in potassium, bananas can help regulate sodium levels, thus reducing salt-induced bloating.


This tropical fruit can aid digestion, thanks to its enzyme, papain.


Packed with bromelain, pineapple aids in breaking down proteins for easier digestion.

Yogurt with Probiotics

Boost your gut health and reduce bloating with yogurts rich in active cultures.

Fennel Seeds

Ease your digestive tract and relieve bloating by munching on some fennel seeds.


This root isn't just for flavor—it can aid digestion and reduce gas and bloat.

Peppermint and Chamomile Teas

Relax your GI muscles and ease digestion with a warm cup of these herbal teas.


Traditionally used to treat digestive issues, cinnamon is a natural remedy for excess gas.


Listening to your body is essential. If certain foods make you uncomfortable, it might be time to reconsider your diet. Remember, balance is key. If bloating persists, always consult a healthcare provider.


  1. What are the main causes of bloating?
    Bloating can result from overeating, swallowing air, constipation, and certain medical conditions.

  2. Are all vegetables likely to cause bloating?
    No, primarily cruciferous vegetables and those high in fructans can cause gas. However, everyone's body is different.

  3. How can I reduce bloating quickly?
    Drink plenty of water, consume anti-bloating foods, avoid foods you are intolerant to, and consider over-the-counter remedies.


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