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18 Foods To Avoid Bloating


The experience of bloating is very common with the majority of us and occasionally we have all felt the discomfort of having one such.

Bloating can have different reasons and can mean different things. Possibly, bloating causes us to feel pretty overstuffed.

There can be a lot of reasons for bloating such as having a large meal or even worse, having a medical issue.

But knowing this will make you happy that by eating foods that decrease bloating and by removing foods that cause it, we can control the frequency of bloating successfully.

Occasionally, your diet can act as the villain and be the main source of bloating. However, paying attention to what you consume can help you in the long run.

Foods That Reduce Bloating

Some of the foods that can be consumed for effective management of bloating may include-

  1. Yogurt

    It can improve digestive health to a greater extent by preventing bloating because it has been loaded with probiotics which are effective at taming gut-related issues.

    Yogurt contains[1] probiotics, which are good bacteria as well as potassium, which helps the body eliminate sodium.

    Yogurt and curd contain beneficial microorganisms that improve gastrointestinal digestion and reduce bloating.

  2. Rhubarb

    Rhubarb contains fiber but it also fights[2] constipation by energizing the colon with sennoside[3], and it has also got a laxative effect that can aid in the prevention of bloating.

    Chemicals in rhubarb may accelerate[4] the healing of cold sores and lessen swelling.

    Additionally, fiber included in rhubarb may aid with digestion issues and lower cholesterol levels.

  3. Quinoa

    Quinoa is grain-free of gluten and is a useful[5] source of fiber for those who are sensitive to gluten.

    Even if you don’t follow a gluten-free diet, quinoa is full of other healthy ingredients like fiber and antioxidants that reduce bloating.

  4. Cucumber

    Similar to celery, cucumbers, which comprise[6] 95% water, might lessen bloating brought on by dehydration and may keep you hydrated.

    Consuming foods that are high in water can help you keep hydrated and fulfill your requirements.

    This could reduce bloating heavily by dehydration and prevent water retention.

  5. Celery

    Celery is made primarily made up of water which can aid in preventing bloating brought on by dehydration.

    Additionally, a natural diuretic, celery root aids in flushing out extra sodium and water from the body.

    For a long time, celery has been used to relieve bloating and gas, and it can help mend a leaky gut.

  6. Ginger

    The plant ginger is known for its ability to ease stomach discomfort. For instance, ginger can hasten stomach emptying to reduce bloating and feelings of fullness.

    Additionally, it contains an enzyme called “zingibain” which aids in the effective breakdown of protein to promote healthy digestion.

  7. Avocados

    Avocados are a good source of potassium, a mineral that is essential[7] for preserving fluid balance and decreasing sodium levels.

    They also have a lot of fiber, which moves through the digestive system gradually to encourage regularity and ward off[8] constipation and bloating.

  8. Asparagus

    Asparagus is a further excellent source of fiber. It contains a pre-biotic known as inulin that has effectively[9] been demonstrated to benefit digestive health.

    Moreover, it has got diuretic properties so it’s a good choice when you are feeling bloated.

    For a long time, it has been renowned for its ability to reduce gas, because it contains an amino acid called asparagine.

  9. Spinach

    You might be surprised by watching how a mountain of raw spinach can be cooked down into a little mound of wilted leaves.

    Spinach contains fiber which is great at busting the tendency of bloating.

  10. Oats

    Oats, another effective food that can help you in reducing bloating, because it has a particular form of fiber[10] called beta-glucan that aids in the reduction of inflammation.

    It is highly recommended that you employ the simplest yet effective strategy of having a bowl of oatmeal in the morning.

    Additionally, they contain an element[11] called beta-glucan, which is a particular form of fiber with potent anti-inflammatory properties.

  11. Peppermint

    Due to its long history of aiding digestion, peppermint may reduce bloating brought on either by gas or constipation.

    The next time you feel bloated, try consuming a few cups of peppermint tea.

  12. Pumpkin seeds

    If you wish to snack on anything, consider switching to pumpkin seeds, as they’re considered a healthier alternative for dried fruits.

    Certainly, pumpkin seeds are highly filling, high in insoluble fiber and if consumed in moderation then it can be pretty efficacious.

  13. BokChoy

    Most people might spontaneously grab for broccoli when adding greens to their work lunches and dinners.

    But Bok choy may be a seemingly lesser-known alternative yet practical enough that it won’t upset your stomach.

  14. Capsicums

    Capsicums contain[12] “Cayenne pepper” which is a form of capsicum annum.

    It helps to stimulate digestion, reduces gas, and can also ease pressure and cramping.

    It lessens the severity of the stomach pain and bloating and deals with chronic issues such as Irritable Bowel Syndrome (IBS).

  15. Egg Whites

    Eating egg whites can also help you feel less bloated. This is because their high protein content has a diuretic effect.

    Almost no fat is found in egg whites because the yolk alone contains the majority of the fat.

    Therefore, it becomes an easy food to digest for your body when it wakes up in the morning, and finally no bloating at all.

  16. Tempeh

    A dish made of soy called tempeh is occasionally used in the place of meat.

    It is well-liked by vegetarians and vegans because it is a full protein source and contains vitamin B12.

    Accordingly, Tempeh contains[13] all of the nine essential amino acids that are required by your body for building strong bones and muscles.

    But it’s not just for vegetarians and vegans. Tempeh is a nutritious approach to increasing the amount of plant-based food in practically any diet.

  17. Eggplant

    Due to its high-water content, eggplant is particularly hydrating and can aid in removing surplus fluid and salt.

    Also,  eggplant contains[14] fiber, which makes it a prebiotic that soothes the gut. Moreover, it adds a lot of flavor to stir-fries and has a rather meaty texture.

  18. Honeydew melon

    Just like its cousin watermelon, honeydew melon is mostly water so making it incredibly hydrating and a perfect fruit to take as a snack after eating too much salt.

    It also contains a little amount of fiber which may aid with digestive issues related to bloating.

Signs of concern

Bloating may indicate[15] a digestive issue that needs medical attention if it persists or if it is accompanied by other symptoms. The symptoms can include:

  • A Significant Decrease In Weight
  • Blood Stools
  • Feeling Nauseated
  • Vomiting
  • Diarrhea
  • Bleeding Between Cycles In The Cervix

How can Bloating be reduced?

A lot of viable strategies can be implemented[15] to reduce the tendency of bloating in the human body. Some of the noteworthy ways include:

  • Slowing Down While Having Food
  • Quitting Cigarette
  • Cutting Down On Artificial Sweeteners
  • Avoiding Carbonated Drinks
  • Avoiding Chewing Gum
  • Avoiding Straws While Sipping
  • Reduction Of Dairy Products
  • Cabbage, Brussels, Sprouts, And Lentils Might Cause Gas


Bloating can be a familiar issue brought about by different types of illnesses.

Numerous meals and beverages may lessen bloating by easing inflammation, and constipation and finally, by promoting a healthy fluid balance in the body.

Moreover, if the symptoms are pretty persistent and severe, then considering contacting a medical professional will be the best advice.


Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.

  1. Probiotics. Updated: June 2, 2022. Available from https://ods.od.nih.gov/factsheets/Probiotics-HealthProfessional/
  2. Chen-Chen Gao , Guang-Wen Li , Tian-Tian Wang, et al. Rhubarb extract relieves constipation by stimulating mucus production in the colon and altering the intestinal flora. Biomed Pharmacother. 2021 Jun;138:111479. doi: 10.1016/j.biopha.2021.111479. Epub 2021 Mar 25. Available from https://pubmed.ncbi.nlm.nih.gov/33774313/
  3. Sennosides. Available from https://pubchem.ncbi.nlm.nih.gov/compound/Sennosides
  4. Hong Xiang, Jiaxin Zuo, Fangyue Guo, et al. What we already know about rhubarb: a comprehensive review. Chin Med. 2020; 15: 88. Published online 2020 Aug 26. doi: 10.1186/s13020-020-00370-6
  5. Quinoa. Available from https://www.hort.purdue.edu/newcrop/afcm/quinoa.html
  6. Isabelle Guelinckx, Gabriel Tavoularis, Jürgen König, et al. Contribution of Water from Food and Fluids to Total Water Intake: Analysis of a French and UK Population Surveys. Nutrients. 2016 Oct; 8(10): 630. Published online 2016 Oct 14. doi: 10.3390/nu8100630
  7. Michael S. Stone, Lisa Martyn, and Connie M. Weaver. Potassium Intake, Bioavailability, Hypertension, and Glucose Control. Nutrients. 2016 Jul; 8(7): 444. Published online 2016 Jul 22. doi: 10.3390/nu8070444
  8. Mohammad M. H. Abdullah, Collin L. Gyles, Christopher P. F. Marinangeli, et al. Dietary fibre intakes and reduction in functional constipation rates among Canadian adults: a cost-of-illness analysis. Food Nutr Res. 2015; 59: 10.3402/fnr.v59.28646. Published online 2015 Dec 11. doi: 10.3402/fnr.v59.28646
  9. Justin L Carlson, Jennifer M Erickson, Beate B Lloyd, et al. Health Effects and Sources of Prebiotic Dietary Fiber. Curr Dev Nutr. 2018 Mar; 2(3): nzy005. Published online 2018 Jan 29. doi: 10.1093/cdn/nzy005
  10. Fiber. Available from https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/
  11. Khawaja Muhammad Imran Bashir and Jae-Suk Choi. Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. Int J Mol Sci. 2017 Sep; 18(9): 1906. Published online 2017 Sep 5. doi: 10.3390/ijms18091906
  12. Capsicum. Available from https://medlineplus.gov/druginfo/natural/945.html
  13. Amadeus Driando Ahnan-Winarno, Lorraine Cordeiro, Florentinus Gregorius Winarn, et al. Tempeh: A semicentennial review on its health benefits, fermentation, safety, processing, sustainability, and affordability Compr Rev Food Sci Food Saf. 2021 Mar;20(2):1717-1767. doi: 10.1111/1541-4337.12710. Epub 2021 Feb 10. Available from: https://pubmed.ncbi.nlm.nih.gov/33569911/
  14. Dietary fibre. Available from https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food
  15. Bloating. Available from https://www.healthdirect.gov.au/bloating

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