Additionally, the root of the vegetable is considered a natural diuretic. This means it increases urine production to remove excess water and sodium from your body, which can help alleviate bloating. Ginger is an herb known for its ability to soothe digestive distress. For example, research shows that ginger could speed up stomach emptying to prevent bloating and feelings of fullness.

Kombucha is a fermented beverage typically made from black or green tea. It can also keep you hydrated and squeeze more inflammation-fighting antioxidants into your daily diet to help beat bloating.

That said, kombucha is a carbonated beverage, so drinking too much may cause digestive distress, including bloating. In turn, this may prevent bloating and water retention. It not only has a high water content but also provides plenty of fiber in each serving. It likewise contains an enzyme called papain , which helps your body break down amino acids.

This encourages healthy digestion and may help keep bloating at bay. Asparagus is a great source of fiber , providing nearly 3 g in each cup g serving. It also contains a good amount of inulin , a prebiotic fiber found in various foods.

Studies show that inulin may support gut health and increase regularity, which may help prevent bloating and constipation. Enjoying a bowl of oatmeal in the morning can be an easy and effective way to battle bloating. Plus, they contain a specific type of fiber called beta glucan , which has powerful anti-inflammatory properties.

Pineapple is a tropical fruit that packs a serious punch in nutrition, with plenty of vitamin C, manganese , and B vitamins in every serving. Pineapple also contains bromelain , an enzyme that has long been used in traditional medicine to treat digestive disorders. In some studies , bromelain has been shown to fight inflammation , which improves issues like bloating and swelling.

It contains a compound called curcumin , which has been studied extensively for its anti-inflammatory effects. According to some research , curcumin may help improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation.

If you experience bloating after eating foods like pasta, crackers, and bread, switching to gluten-free grains like quinoa may be worth a try.

Consuming gluten-containing foods can cause digestive issues like bloating among people with celiac disease and non-celiac gluten sensitivity. Apples have a high water content and are rich in potassium, which supports a healthy fluid balance and helps you stay hydrated.

In particular, apples are high in a type of soluble fiber called pectin , which can help protect your gut microbiome and help the digestion of food.

Rhubarb contains a compound called sennoside, which inhibits water transport from the luminal to the vascular side of the colon, acting as a natural laxative to stimulate bowel movements.

Furthermore, it can help increase your fiber intake, with over 2 g of fiber in each cup g of rhubarb stalk. Kiwi is a popular fruit rich in several key nutrients, including fiber and potassium. It also contains actinidin, an enzyme that may help improve digestion and speed up stomach emptying.

As such, kiwi may help reduce digestive symptoms like bloating, stomach pain , and constipation. Peppermint oil , in particular, has been shown to decrease inflammation and treat symptoms of IBS like stomach pain, constipation, and bloating.

Plus, it may help prevent muscle spasms in the stomach and intestines, which could also help prevent bloating. That said, more research is needed to confirm whether the benefits of peppermint oil also apply to peppermint tea. Closely related to vegetables like carrots , celery, and parsley , fennel is known for its distinctive licorice-like flavor.

Interestingly, fennel and its seeds possess antispasmodic properties, meaning they can help relax the muscles in your intestinal tract to provide relief from gas and bloating. Certain foods and beverages can contribute to bloating, especially for those with food sensitivities.

Limiting these foods may help reduce symptoms of gas and abdominal discomfort. They include:. In addition to incorporating some of the foods and drinks listed above into your daily diet, several other strategies can help prevent bloating.

Lastly, you may also consider consulting a doctor to determine whether you have any food sensitivities or other underlying conditions that could contribute to bloating, such as IBS. Bloating is a common issue that can be caused by a number of conditions.

Many foods and drinks may help decrease bloating by reducing constipation, alleviating inflammation, and supporting a healthy fluid balance. Chewing your food thoroughly, taking certain supplements, and determining whether certain ingredients contribute to your digestive issues may also help relieve bloating.

If your symptoms are serious or persist, consider consulting a doctor for personalized recommendations and treatment. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Bloating is often caused by certain foods. This article lists 13 foods that are known to cause bloating, and shows you what to replace them with. Looking to get rid of your abdominal bloating? It can interfere with your ability to work and participate in social or recreational activities.

Bloating after eating is a common occurrence. If you're feeling bloated, a few quick fixes can get you on the mend. Here are 12 evidence-based ways to reduce bloating.

If you want to up the ante, ditch the oats in favor of a pair of hard-boiled eggs. Why: "These are two real foods that provide a good combo of fiber, protein, healthy fat, and water volume to keep you full, satisfied, and not bloated," Glassman says.

And to reduce sugar even further, pick celery over fruit. sunflower seeds, and a s queeze of lemon and vinegar. Why: "I love this lunch for the combo of lean protein, healthy fats, and filling veggies," Glassman says. rice vinegar and 1 tsp. fresh dill. Why: Glassman notes that the smell of cinnamon alone is a natural stress reliever—making for a great pick-me-up during a busy day at the office.

Plus, she adds, "it acts as a great sweetener substitute. Yogurt, she says, "is good for an afternoon dose of protein to keep you satisfied until dinner. Not a dairy fan? Cucumbers satisfy a hankering for something crunchy, plus they're chock full of water and fiber, which will keep you feeling full for hours.

grilled salmon, spinach sauteed in 1 tsp. olive oil and garlic, and roasted fennel and root vegetables. Why: "Salmon has omega-3 fatty acids, which are fats that help you burn fat," Glassman says. Save this article for later by pinning this image, and follow ELLE on Pinterest for more.

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