Reducing bloating can go a long way in making you feel better and more confident in your daily life. What you eat can have a big impact on how bloated you feel, and incorporating certain foods and drinks into your diet can help ease bloating naturally. Michael Genovese, MD, who is a physician and chief medical advisor at Ascendant New York, emphasizes the importance of including these bloat-reducing options in your meals while being cautious of foods that can worsen bloating.

5 Foods and Drinks That Reduce Bloating Naturally

To combat bloating through your diet, Michael Genovese, MD, recommends a two-pronged strategy: integrating foods that reduce bloating and steering clear of those that are known to trigger it. Some helpful bloat-fighting foods you can start incorporating into your meals include:

Ginger and Turmeric

Ginger is a well-known remedy for digestive issues as it contains compounds like gingerol that can relax the intestinal tract and speed up stomach emptying to alleviate bloating. Turmeric, on the other hand, is rich in curcumin, an anti-inflammatory compound that has shown promise in reducing gut inflammation and digestive discomfort. Both ginger and turmeric can be consumed in teas, added to smoothies, or used in cooking to reap their bloating-reducing benefits.

Peppermint

Peppermint, particularly in the form of tea, is a traditional remedy for gastrointestinal issues. Peppermint oil has been shown to decrease inflammation and relieve symptoms of irritable bowel syndrome (IBS), such as stomach pain and bloating. While more research is needed on peppermint tea specifically, many people find it soothing after meals.

Asparagus

Asparagus is a fiber-rich vegetable that also contains inulin, a prebiotic that supports healthy gut bacteria. Its natural diuretic properties help flush excess water and sodium from the body, reducing water retention and abdominal distension. Including asparagus in salads, stir-fries, or as a side dish can support regular digestion and minimize bloating.

Yogurt

Yogurt is packed with probiotics—beneficial bacteria that promote gut health and regular bowel movements. Studies show that probiotics can help reduce bloating, particularly in people with digestive disorders. Opt for plain, unsweetened yogurt to avoid added sugars that may contribute to bloating.

Cucumber

Cucumbers are composed of about 95% water, making them excellent for hydration and reducing bloating related to water retention. Some research suggests that cucumbers may also help relieve symptoms of IBS, such as abdominal pain and diarrhea. Enjoy them sliced in salads, infused in water, or as a refreshing snack.

How to Eat Bloat-Reducing Foods Regularly

Incorporating these foods into your daily routine is easier than it may seem. Here are practical tips for making them a staple in your diet:

• Start your day with yogurt and fresh fruit, such as berries or kiwi, for a probiotic-rich breakfast.
• Add ginger or turmeric to your morning smoothie or oatmeal for an anti-inflammatory boost.
• Sip peppermint or ginger tea after meals to aid digestion.
• Include asparagus and cucumber in salads, wraps, or as snacks throughout the week.
• Experiment with stir-fries or soups that feature these vegetables and spices.

Consistency is key. By making these foods a regular part of your meals, you can support gut health, reduce inflammation, and minimize the risk of bloating over time.

Foods That Cause Bloating: What to Avoid

While some foods help reduce bloating, others can make it worse, especially for those with sensitivities or intolerances. Common culprits include:

• Carbonated drinks (soda, beer): The bubbles introduce excess gas into your digestive tract, leading to bloating.
• Legumes and beans: High in fiber and oligosaccharides, they can be difficult to digest and cause gas.
• Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage): These are nutritious but can cause bloating in some people due to their fiber and raffinose content.
• Onions and garlic: They contain fructans, which can be hard to digest and may lead to gas and bloating.
• Nuts (especially cashews and pistachios): High in fiber and fat, which can slow digestion and cause discomfort.
• Whole grains: While healthy, their fiber content can cause bloating if your body isn’t used to them.
• Dairy products: For those with lactose intolerance, milk, cheese, and ice cream can lead to gas and bloating.

Additional Strategies for a Flatter Stomach

Beyond food choices, certain habits can further reduce bloating:

• Eat and chew slowly to prevent swallowing excess air.
• Drink water throughout the day to support digestion.
• Avoid drinking through straws, chewing gum, and sucking on hard candy, as these can introduce air into your digestive tract.
• Opt for smaller, more frequent meals instead of large ones.
• Stay active—regular exercise helps stimulate digestion and reduce fluid retention.

Conclusion

Bloating is a common issue, but it doesn’t have to be a daily struggle. By focusing on foods and drinks like ginger, turmeric, peppermint, asparagus, yogurt, and cucumber, you can support your digestive system and enjoy a flatter, more comfortable stomach. At the same time, minimizing foods that commonly cause bloating and adopting healthy eating habits can make a significant difference. Remember, everyone’s body is different—pay attention to how you feel after eating certain foods and adjust your diet accordingly for optimal gut health and comfort.

We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you’re taking or any other health questions you have, always consult your healthcare provider directly.