Foods to help reduce bloating

While there are many explanations for bloating, none of them make it any less uncomfortable. Bloating can describe the sensation of trapped gas in your stomach, bowel or colon. It could also be related to your body retaining water. Here are some of the potential causes:

  • overeating
  • being lactose intolerant (even mildly) and eating dairy
  • swallowing too much air with your food
  • eating high-sodium foods
  • drinking through a straw
  • chewing gum
  • sucking on hard lollies
  • eating foods high in oligosaccharides, such as beans and lentils
  • eating cruciferous or brassica vegetables, such as Brussels sprouts, cabbage, cauliflower or carrots.


Before seeking solutions for your swollen stomach, you need to know which type of bloat you’re experiencing.

If you’re retaining water, you should seek foods high in potassium, such as:

  • Swiss chard
  • bananas
  • baked potatoes
  • sweet potatoes
  • spinach
  • salmon
  • edamame beans
  • halibut
  • coconut water.


If you’re dealing with trapped gas, you’ll need foods that will aid your digestion and relax your gastrointestinal tract, such as:

  • papaya
  • mint
  • licorice
  • fennel seeds
  • caraway seeds
  • ginger.


If you’re not sure which type of bloating you’re experiencing, then opt for foods that have a high water content, such as:

  • cantaloupe
  • cucumbers
  • celery
  • pineapple
  • grapes.


Bloating is uncomfortable, but with the right foods you can do away with distension.

Read more about bloating at WebMD.

Do you know of other ways to reduce bloating? Why not share them with our members?

Related articles:
Five yoga poses to aid digestion
How to avoid bloating
Foods for a healthier gut

Written by Leon Della Bosca

Publisher of YourLifeChoices – Australia's most-trusted and longest-running retirement website. A trusted voice on Australia's retirement landscape, including retirement income and planning, government entitlements, lifestyle and news and information relevant to Australians over 50. Leon has worked in publishing for more than 25 years and is also a travel writer and editor, graphic designer and photographer.

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