15 Dietary Remedies For Bloating

According to Meredith Rofheart, RD, a registered dietitian at the private practice Culina Health, “Bloat is associated with stress, fluid retention, dysfunctional gastric motility, gastrointestinal disorders like Irritable Bowel Syndrome (IBS) and Inflammatory Bowel Disease (IBD), intestinal parasites or bacterial overgrowth, hormonal imbalances, and some medications.”

Additionally, gas and constipation, two other GI problems, might cause a boil.

Naturally, the things we eat can also have a big impact on bloating. Erin Judge, RD, a registered dietitian and the creator of Gutivate, a virtual clinic for digestive issues, says that many meals are more fermentable, which means they cause gas. “These foods can cause bloat because they stimulate gas production.”

People who are sensitive to certain meals, such as those high in FODMAPs (a class of carbohydrates), such as garlic and onion, are more prone to experience bloating as a result of eating those foods.

Bloating and an increase in intestinal gas are typical reactions to eating fermentable foods, according to dietitian Kate Scarlata, MPH, RDN, author of The Low-FODMAP Diet Step-by-Step. Bloating frequently indicates that we are feeding our gut microorganisms, which have a number of positive effects on our health, including producing vitamins and regulating our immune systems.

Additionally, the way we eat can influence how bloated we feel. According to Scarlata, excessive consumption of fat and fiber might delay stomach emptying, resulting in a feeling of fullness and bloating. “Using straws can stretch the gut by introducing more air into the digestive system. Eating quickly can also result in a reduction in chewing time, which can affect digestion.”

However, additional examination by a medical professional is required if the bloating persists, increases over time, or is accompanied by discomfort or changes in bowel habits.

Simple changes like drinking more water and adding ginger to your meals may be helpful for common bloat. Just be aware that no one food can guarantee relief from abdominal distention. And don’t count on cucumbers to be the only thing that relieves your GI issues because the cause of bloating is sometimes multifaceted.

The good thing is that there’s not much to lose by trying out these home remedies for bloating. Here are the top 15 Dietary Remedies For Bloating.

According to a May 2018 study published in Scientific Reports, ginger can increase GI tract motility and, consequently, reduce constipation and related abdominal distention. In contrast to placebo, ginger tablets dramatically reduced abdominal distention in individuals who had recently undergone C-sections, according to the results of the randomized control experiment.

Also nice: According to the University of Michigan Health, the plant has a well-established antiemetic effect, which means it can lessen nausea and vomiting. For stomach relief, try grating fresh ginger into a cup of tea, taking a ginger capsule, or munching on crystallized ginger.

According to the Memorial Sloan Kettering Cancer Center, peppermint includes an organic chemical called l-menthol that has been demonstrated to lessen gastric and colonic spasms, relax the muscles of the GI tract, and possibly relieve stomach pain and bloating (MSKCC).

For my patients with sensitive guts, I frequently advise enteric-coated peppermint oil capsules, according to Scarlata. As this will lessen the possibility of peppermint causing a side effect where it increases stomach acid reflux, be sure to buy a product that is enteric-coated, which means it has a particular coating that allows the peppermint to reach the small intestine.

If you don’t frequently get acid reflux, consider drinking a cup of peppermint tea the next time your stomach feels overstuffed.

Although it might seem contradictory, getting enough water will help you avoid bloating. By supporting the digestive tract and keeping things flowing, proper water can reduce bloat, according to Judge. Poor mobility of the food or the gas produced during the procedure is “one of the main causes of bloat,” according to research.

Make sure to spread out your hydration intake throughout the day. While staying hydrated can help prevent bloat, drinking a lot of water at once can make the problem worse. Limiting carbonated drinks like seltzer or club soda is also beneficial because they increase gas in the GI tract and cause bloating.

A protein-digesting enzyme found in pineapples is called bromelain. According to Mount Sinai, the substance has been used to alleviate inflammation and indigestion for hundreds of years in Central and South America. According to MSKCC, it is also said to be useful for treating burns and open wounds.

The National Center for Complementary and Integrative Health notes a dearth of evidence on bromelain’s benefits on digestive issues. The next time you’re feeling bloated, there’s little to no danger in nibbling on a delicious bowl of pineapple, even though a bromelain supplement may conflict with some drugs.

According to Rofheart, when it comes to moving up to number two, prunes are the best. “The fiber and sorbitol in the dried fruit are two crucial components for promoting bowel motions. While sorbitol is a natural laxative, the insoluble fiber in prunes adds bulk during digestion and helps feces move through the digestive tract more quickly.”

Similar to pineapple, papaya has an enzyme called papain that aids in the digestion of proteins. According to the Cleveland Clinic, the majority of papain research has focused on using the fruit to treat wounds, thus the answer to whether it reduces bloating is still up for debate.

Happily, papaya is a low FODMAP-friendly source of fiber that might encourage regularity and, as a result, possibly lessen bloat.

Recall how we said that eliminating bloat requires proper hydration. Consuming vegetables high in water content, such as cucumbers, which contain more than 95 percent water by weight, can help us get the most out of our fluid consumption and provide us the hydration we need to feel less bloated.

According to the Office of Dietary Supplements, this tropical fruit is high in potassium, a vital electrolyte that facilitates sodium elimination from the body. Bloating may result from the body holding onto water as a result of sodium retention. Therefore, a diet high in potassium may aid in reducing bloating brought on by water retention.

According to study from February 2013 that was published in Advances in Food & Nutrition Research, kiwis also contain a substance called actinidin that may help with digestion, though human studies are limited in this area. Kiwis, on the other hand, are low in FODMAPs, making them more likely to be well tolerated even by those who have IBS than ripe bananas.

Yogurt, kimchi, and kefir are examples of fermented foods that are full of good bacteria that aid with digestion. According to Harvard Health Publishing, some people’s diarrhea and IBS symptoms can both benefit from the probiotics present in some yogurts.

It’s crucial to remember that everyone’s tolerance for dairy is different and that eating dairy products may cause bloating in some people. However, yogurt might be palatable to you even if you have milk sensitivity in general.

According to Scarlata, some people who have lactose intolerance can tolerate yogurt because it contains active bacteria that break down some of the lactose.

For a healthy snack, top plain Greek yogurt, which is strong in calcium and protein, with high-fiber items like a dollop of peanut butter and fresh berries.

According to a June 2016 study published in the Journal of Gastrointestinal and Liver Diseases, fennel seed essential oil can help lessen IBS symptoms like flatulence and GI spasms. ​

Just remember that the type of fennel you eat might make a big impact. Fennel tea includes fructans, a major IBS trigger, but fennel essential oil has been demonstrated to lessen IBS symptoms, according to Scarlata. If you are aware of your FODMAP sensitivity, think about speaking with your doctor about fennel supplements for bloating.

Oatmeal for breakfast, which is high in the fiber beta-glucan, can be a useful option to prevent bloating early in the day, according to Rofheart.

According to Monash University, patients with IBS can manage a serving of oats (12 cup) without any problems. Oats that have been verified to be gluten-free are also safe for those with celiac disease.

Similar to cucumber, celery is a highly hydrating vegetable (it contains 95% water), acts as a diuretic, and provides gut-friendly fiber that may lessen constipation-related bloating. According to the USDA, a cup of chopped celery has almost 2 grams of fiber.

The avocado is a good source of magnesium in addition to soluble fiber. Rofheart said: “Magnesium helps neutralize stomach acid, relaxes the muscles of the intestines, and draws water into the intestines, all of which allow stool to easily move through the digestive tract and helps you stay regular.” Magnesium “plays an important role in activating enzymes responsible for digestion.”

If bloat is a result of a system backup, choose foods high in magnesium like avocado (pumpkin seeds and spinach are also excellent sources), or consult your doctor about the best magnesium supplement for you.

The substance that makes turmeric active, curcumin, has full of wonderful qualities. According to Scarlata, curcumin, the most active curcuminoid pigment found in turmeric, has been demonstrated to have anti-inflammatory, antioxidant, and immune-modulating properties.

The sole issue? The spice turmeric has very little curcumin. Not to mention that curcumin has a low bioavailability, so we would need to consume a lot of turmerics to reap its health benefits.

When it comes to inflammatory bowel disease, where there is some evidence that curcumin supplements may be beneficial, Scarlata advises having a conversation with the doctor to see if they are a good complementary therapy.

Dandelion may function as a natural diuretic, which means it may lessen water retention that causes belly distention. However, there is a dearth of studies on the plant’s diuretic properties. Also crucial: According to the Mayo Clinic, herbal or dietary remedies that include natural diuretics may interact negatively with other drugs.

Instead, prepare some dandelion greens in a sauté at home for a filling supper side. Just be aware that if you are sensitive to FODMAPs, you may want to avoid the plant (including any derivative products like dandelion tea). According to Monash University, dandelion contains fructans that may cause GI symptoms in some people.

After seeing the 15 Dietary Remedies For Bloating, Want more advice on preventing bloat? Try these professional tips to put an end to stomach aches.

• Because digestion begins in the mouth, it’s important to eat slowly and chew food well.
• Limit carbonated beverages and straw usage as both introduce extra air in the gut.
• “You may find yourself bloated if you consume foods containing added sweeteners like sugar alcohols, so keep an eye out for them on food labels,” Rofheart says. Pro tip: Sugar alcohols usually end in “ol,” such as sorbitol and erythritol.
• Kick your chewing gum habit. This can also produce excess gas in the gut.
• “Move your body — walking briskly can help stimulate intestinal movements, releasing trapped gas,” Scarlata says.
• Avoid overdoing it on highly fermentable foods like garlic, onions, and raw cruciferous vegetables.
• In general, cooked vegetables are more digestible than raw, says Rofheart. Steam, sauté, or roast your veggies instead of eating them raw to decrease your chances of bloat.
• Aim to eat until you’re about 85 percent full instead of overly stuffed.
• Ask your healthcare provider if enteric-coated peppermint capsules may be right for you.
• Prioritize plants. “Eating a wide range of plant foods has been shown to diversify the type of microbes in the gut, a sign of a more healthful gut and gut microbiome,” Scarlata explains. “Aim for 30 different plants per week.”