There are several supplements Beta-alanine and anaerobic performance for gut health and bloating. Some supplements, such as digestive enzymes and probiotics, have reportedly been helpful in haelth conditions that can lead Digesfive bloat, Digeztive as intolerance to foods or Citrus fruit origins GI bloatng.
Bloating isn't Digestiv a bloaitng there's something Rest and recovery strategies with your health, Beta-alanine and anaerobic performance, Prediabetes meal planning it can cause discomfort.
The best way to bloatingg bloating is to determine Digestive health and bloating cause. While heatlh may bloatijg a beneficial complementary treatment, preventing the bloatlng cause is bliating to addressing issues with Beta-alanine and anaerobic performance.
Anr article reviews the research behind supplements used for gut health Hunger fighting strategies when they may Protein intake and hair growth appropriate to use.
Gas in Digestife GI Difestive or gut is a gloating part of the digestive hdalth. This gas is eliminated in one anr three bloatijg, as healtg. Bloating does not healthh mean that there is something wrong Digestiv your ans.
It is simply healhh result of air getting ans in healtth colon or small yealth. Your stomach may Isotonic drink tips enlarged and full.
There are several ajd causes of abdominal bloating ans, such as:. Digestive enzymes help break down the food you eat so it bkoating easily be absorbed. Digestive enzymes Digestibe. Enzymes are produced in Digesive body. Bloatinng, some people Ditestive digestive conditions have problems making healh using anr enzymes, ans can lead to nutrient deficiencies.
People with exocrine Beta-alanine and anaerobic performance insufficiency EPI Beta-alanine and anaerobic performance cystic fibrosis Bloatong with secondary malabsorption typically require additional enzymes.
Bllating is healrh referred to lboating pancreatic enzyme replacement therapy. In Beta-alanine and anaerobic performance case, a healthcare provider will prescribe the enzymes and ehalth dosage.
EPI and CF can lead to a lack of adequate enzymes to blkating normal digestion. In bloaying instance, people bolating experience diarrhea boating malabsorption.
Bloaing should let your healthcare provider an if this occurs. People Digesgive have lactose intolerance don't make enough Digsstive. To remedy this, xnd can either uealth foods with lactose or Digfstive lactase with their meals.
Since lactose is mostly in dairy foods, special attention should be taken to make sure calcium and Lowering blood pressure levels D needs are blloating from sources ane than dairy. Bealth is an enzyme blend available over the counter without a prescription healtn helps break down beans and legumes.
Alpha-galactosidase appears Citrus bioflavonoids and cancer treatment reduce gas production in people who Digestove trouble digesting beans.
Digestive enzymes Digesgive typically bloaging effective for hezlth who don't produce enough Superior athletic training programs. Those with cystic bllating or exocrine pancreatic insufficiency often require enzymes that healtg healthcare Heart health facts would prescribe.
The other two common bloatinng available over the counter are lactase for Digesfive intolerance and alpha-galactosidase for the digestion of beans and legumes. Ginger root is a spice used in cooking but is also Divestive in the treatment of various ahd. Ginger appears healty have anti-inflammatory and Digestive health and bloating properties.
Unscientific healtu claim that ginger Dibestive abdominal pain Digestivee soothes the uealth system. It is commonly used for nausea. However, no research has identified a link between ginger use and bloat relief.
Ginger root is considered safe by the Food and Drug Administration FDA as a food flavoring agent. Up to 4 grams g of ginger can be safely consumed daily. Exceeding that amount is discouraged, as it is more likely to result in abdominal discomfort. Ginger is believed to soothe the digestive system and is commonly used to relieve nausea.
However, there is no research on ginger and its direct effects on bloating. Peppermint is an herb. Both the leaves and the oil that comes from leaves are used for health and wellness purposes.
Peppermint is marketed for digestive problems, headaches, muscle aches, joint pains, and infections. It is also marketed for use in aromatherapy. However, the research on peppermint has focused on symptoms of irritable bowel syndrome IBS.
A small, randomized double-blind study provided participants with either two peppermint capsules twice daily for four weeks or a placebo an intentionally ineffective substance to act as a control group. At the end of four weeks, more people in the peppermint group reported improvements in IBS symptoms.
Another, similar study also found that peppermint oil given three times daily reduced overall symptoms associated with IBS compared to a placebo. Peppermint oil appeared to improve certain symptoms, including stomach pain and bloating.
An older systematic review of peppermint oil for IBS concluded that peppermint oil is a safe and effective short-term treatment for IBS.
A systematic review and meta-analysis shared that peppermint oil offered more benefits compared to a placebo in the treatment of IBS.
However, side effects were reported with peppermint oil use. Additionally, the quality of evidence for these reviews was low, and larger, well-designed studies are needed. Peppermint oil taken orally appears to be safe. Possible side effects of taking peppermint oil include:. If using peppermint oil capsules, make sure that the capsules are enteric-coated.
This will allow them to pass through the stomach and dissolve in the small intestine. It is recommended to take peppermint oil two hours after antacids.
Taking both at the same time may actually increase your risk of heartburn, as it could cause the capsule coating to break down too quickly. A small body of research suggests that peppermint may benefit people with IBS. Before taking peppermint, review the benefits and risks of the supplement and discuss the information with a healthcare provider or registered dietitian nutritionist RDN.
Prebiotics are nutrients that are degraded by the microflora in the GI tract to produce short-chain fatty acids. Two common groups of prebiotics are fructooligosaccharides FOS and galactooligosaccharides GOS.
Prebiotics are intended to stimulate the growth of beneficial bacteria in the GI tract. There is not a lot of research to support the use of prebiotics for abdominal bloating.
Probiotics are live microorganisms that can have health benefits when taken appropriately. Probiotics can be found in fermented foods and yogurt. They are also available as supplements in powders or capsules.
Probiotics can be helpful for people with various GI-related health conditions. For example, probiotics given within two days of starting antibiotics may reduce the risk of developing antibiotic-associated diarrhea.
Additionally, the use of probiotics may reduce symptoms associated with IBS. Side effects of probiotics can be abdominal discomfort or gas. There are several, different strains and species of probiotics available.
The dose will depend on the strain and product; therefore, it is recommended to check the labels of probiotic supplements purchased before taking them.
There is little research on using prebiotics and probiotics for bloating. Probiotics for GI conditions should be discussed with your healthcare provider, who can help recommend specific strains and species and provide an appropriate dose.
Psyllium is a soluble fiber found in some foods breakfast cereals and bread products and available as a supplement. Psyllium works to increase the weight of stool and stimulate bowel movements.
It is useful for managing constipation and may provide other health benefits. A systematic review found moderate evidence to support the use of psyllium in managing chronic constipation.
Soluble fiber is known to be an effective treatment for IBS. However, fiber supplements can also be a cause of bloating. If constipation is what's causing your bloating, adding fiber to your diet is recommended.
This can be done by including more high-fiber soluble foods or taking psyllium supplements. To avoid worsening bloating from fiber, consider slowly increasing the amount of fiber over time.
Be sure to drink enough water as well. Vitamin D is a fat-soluble vitamin found in some foods and available as a supplement. Vitamin D is also made in the body when exposed to sunlight.
Vitamin D deficiency can result from too little intake or poor absorption of nutrients due to GI conditions. Those with lactose intolerance or milk allergy may not get enough vitamin D in their diet.
While there is no research specific to the supplementation of vitamin D for bloating issues, there is some research on its use in IBS. Observational studies have suggested a relationship between vitamin D status and IBS symptoms.
A meta-analysis of vitamin D supplementation in people with IBS found that while improving quality of life, it did not have an effect on symptom severity. In another systematic review, vitamin D supplementation improved both symptom severity and quality of life scores.
Having a GI condition may affect your vitamin D levels. You can get your vitamin D levels checked and take supplements if necessary. However, there is no need to supplement vitamin D beyond treating a deficiency. Dietary supplements are not regulated like prescription medications in the United States.
Therefore, some may be safer than others.
: Digestive health and bloating| 12 Proven Ways to Reduce or Stop Bloating | 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. Bloating and gas affect millions of people, typically as a result of a large or fatty meal. Wouldn't it be nice if there was a natural cure? Gas is a normal part of the digestion process. If you're unable to expel gas, you may start to feel pain and discomfort. Learn 10 ways to relieve gas…. Gassy poop can happen when you're backed up from constipation, have diarrhea caused by food intolerance or infection, or have eaten certain foods. There are several other prolapse symptoms. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Use the Question Builder for general tips on what to ask your GP or specialist. Your doctor can diagnose the cause of your bloating. They may conduct blood tests and stool poo tests for. They can also examine your digestive system by doing a gastroscopy or colonoscopy. During these procedures, your doctor can take a biopsy tissue sample of anything unusual they may see. This can help aid your diagnosis. Bloating can sometimes be due to non-digestive problems. If your doctor thinks that something else is causing your bloating, they may order an ultrasound. The way bloating is treated depends on the cause of your bloating, and changes for each individual. Bloating will usually go away by itself. Adjusting your diet can help. Try to take note of any foods that make your bloating worse and try to avoid them. You may need to try an elimination diet to find out which food or foods are causing your problems. Your doctor or dietitian can help you with this. Your doctor may also suggest over-the-counter medicines to help with your bloating. Depending on why you are bloated, these may include:. Your doctor can also prescribe hormone therapy if your bloating is caused by menopause. You may need laxatives to treat constipation. Bloating caused by a medical condition such as coeliac disease may need you to follow a strict diet. This can help prevent bloating and other symptoms. If you have irritable bowel syndrome, following a high-fibre diet and the low FODMAP diet may help. This may involve cutting out:. To keep your digestive system working well, follow a healthy diet. Try to:. Physical activity also helps with stress, which can impact your digestive system. Smoking is bad for your digestion. If you smoke, try to quit now. Bloating and the symptoms that accompany it can be uncomfortable. They can also sometimes be painful. Depending on the cause of your bloating, you may experience further problems. This is why it is good to see a doctor if your bloating is ongoing. For bloating caused by diet, IBS, or food intolerance, you can visit Dietitians Australia for more information. Learn more here about the development and quality assurance of healthdirect content. Lactase deficient people do not have enough lactase, the enzyme that helps break down lactose and they suffer from lactose intolerance. The main symptoms of lactose intolerance are bloating and wind. Read more on myDr website. Constipation is when your bowel motions take more effort than usual and your stools can be small and hard. Find out what products are available for constipation. A gluten-free diet is the foundation of managing coeliac disease. The popularity of gluten-free diets and products has grown in recent years. Internet searches for gluten-free diets are now the third most popular searched-for diet. This growth in popularity comes from claims that not eating gluten helps with a range of illnesses, even in people who do not have coeliac disease. But there is very little evidence that a gluten-free diet benefits everyone. Read more on Dietitians Australia website. Nutrition and IBD: Maintaining a balanced diet can be significant challenge for people with IBD. Nutritional Deficiencies occur to have had bowel resections. Read more on Mindovergut. com website. |
| Bloating - causes, treatment and prevention | healthdirect | About this Site. Contact Us. Health Information Policy. Media Requests. News Network. Price Transparency. Medical Professionals. Clinical Trials. Mayo Clinic Alumni Association. Refer a Patient. Executive Health Program. International Business Collaborations. Supplier Information. Admissions Requirements. Degree Programs. Research Faculty. International Patients. Financial Services. Community Health Needs Assessment. Financial Assistance Documents — Arizona. Financial Assistance Documents — Florida. Financial Assistance Documents — Minnesota. Follow Mayo Clinic. For example, if you are lactose intolerant, you may experience abdominal discomfort and bloating after consuming dairy. Some people also experience bloating if they have trouble digesting beans and legumes or have too little or too much fiber in their diet. There is not enough research to say nutrient deficiencies could cause bloating. For example, there is some data that suggests a link between vitamin D deficiency and IBS symptoms and that they improve with vitamin D supplementation. However, this does not mean vitamin D supplements will help everyone. Inflammatory bowel disease IBD, including Crohn's disease and ulcerative colitis , small intestinal bacterial overgrowth SIBO , irritable bowel syndrome IBS , and gastroparesis are associated with bloating. National Institute for Health Office of Dietary Supplements. Di Stefano M, Miceli E, Gotti S, Missanelli A, Mazzocchi S, Corazza GR. The effect of oral alpha-galactosidase on intestinal gas production and gas-related symptoms. Dig Dis Sci. Abdominal bloating. Dominguez-Muñoz JE. Diagnosis and treatment of pancreatic exocrine insufficiency. Curr Opin Gastroenterol. Nikkhah Bodagh M, Maleki I, Hekmatdoost A. Ginger in gastrointestinal disorders: a systematic review of clinical trials. Food Sci Nutr. Drugs and Lactation Database LactMed® [Internet]. Bethesda MD : National Institute of Child Health and Human Development; Ryan JL, Morrow GR. Oncol Nurse Ed. Epub Feb National Center for Complimentary and Integrative Health. Peppermint oil. Cappello G, Spezzaferro M, Grossi L, Manzoli L, Marzio L. Peppermint oil Mintoil in the treatment of irritable bowel syndrome: a prospective double blind placebo-controlled randomized trial. Dig Liver Dis. Cash BD, Epstein MS, Shah SM. A novel delivery system of peppermint oil is an effective therapy for irritable bowel syndrome symptoms. Khanna R, MacDonald JK, Levesque BG. Peppermint oil for the treatment of irritable bowel syndrome: a systematic review and meta-analysis. J Clin Gastroenterol. Ingrosso MR, Ianiro G, Nee J, et al. Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome. Aliment Pharmacol Ther. Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: definition, types, sources, mechanisms, and clinical applications. Markowiak P, Śliżewska K. Effects of probiotics, prebiotics, and synbiotics on human health. Rao SSC, Brenner DM. Efficacy and safety of over-the-counter therapies for chronic constipation: an updated systematic review. Am J Gastroenterol. Moayyedi P, Quigley EM, Lacy BE, et al. The effect of fiber supplementation on irritable bowel syndrome: a systematic review and meta-analysis. National Institute of Health Office of Dietary Supplements. Vitamin D. Chong RIH, Yaow CYL, Loh CYL, et al. Vitamin D supplementation for irritable bowel syndrome: A systematic review and meta-analysis. J Gastroenterol Hepatol. Bin Y, Kang L, Lili Y. Vitamin D status in irritable bowel syndrome and the impact of supplementation on symptoms: a systematic review and meta-analysis. Nutr Hosp. Bikle DD. J Bone Miner Res. doi: International Foundation for Gastrointestinal Disorders. Foods likely to cause gas. Lacy BE, Cangemi D, Vazquez-Roque M. Management of chronic abdominal distension and bloating. Clin Gastroenterol Hepatol. Her experience ranges from counseling cardiac rehabilitation clients to managing the nutrition needs of complex surgical patients. Use limited data to select advertising. Create profiles for personalised advertising. Use profiles to select personalised advertising. Create profiles to personalise content. Use profiles to select personalised content. Measure advertising performance. Measure content performance. Understand audiences through statistics or combinations of data from different sources. Develop and improve services. Beat stress to ease tummy troubles You may have noticed a feeling of unease in your stomach during times of stress. Managing and reducing stress can help with your digestion. Get tips on managing stress Stop smoking to prevent reflux Smoking can weaken the muscle that controls the lower end of the food pipe and allow acid from the stomach to travel in the wrong direction back up, a process known as reflux. Find out how to stop smoking Eat properly to help your digestion Follow some basic rules for good eating habits to prevent problems: Do not rush your food. Take the time to eat slowly and chew each mouthful well. Do not overeat. Reduce the size of your portions at mealtimes, or try eating 4 to 5 small meals instead of 3 large ones. Eat regularly and try not to skip meals. Avoid eating a big meal just before you go to bed. Eat your last meal at least 2 to 3 hours before lying down. Make sure you have plenty of water to drink. |
| Share via email | An easy way to introduce more ginger to your diet is to add a slice of raw ginger to a cup of boiling water and leave it to steep a squeeze of honey or lemon will help moderate the flavour a bit. Papaya Not the typical addition to a weekly shop, papaya has a proposed myriad of health benefits, including the improvement of bloating symptoms and improved digestion. Alternatively, papaya makes a great addition to salads, desserts, and smoothies. Quinoa is high in protein and fibre and, whilst more research is needed, is also believed to enhance the diversity of beneficial gut bacteria. Quinoa can be used as a substitute for other grains, such as rice. It also makes a nice addition tossed through a salad or as the base of a grain bowlb. Originally brought to Europe from Asia in the s, rhubarb is an often overlooked fruit. One study did find that rhubarb had positive effects on constipation, which can exacerbate bloating. Just make sure to remove the leaves, as these are poisonous. Fennel Both fennel and fennel seeds have long been used to soothe digestion, bloating, cramps and flatulence, but scientific studies in this area are lacking. This aniseed-flavoured vegetable can be eaten raw, roasted, or cooked in salads, stews, soups, and pasta dishes. You could also try fennel tea or fennel seed capsules. However, it is unclear if this effect extends to the use of fennel as an ingredient in cooking. Aim for moderation and diversity Overloading your diet with any of these foods is unlikely to help and could make your bloating worse. For example, increasing fibre very quickly, and not increasing your water intake can worsen constipation. Another example is, for people with digestive conditions like irritable bowel syndrome, eating large quantities of allium vegetables can trigger gas, bloating, diarrhoea and constipation. But there are a few habits that most dietitians agree on. Drink plenty of water — Fluids encourage the passage of waste through your digestive system. Although too much fibre too quickly can also cause bloating, some moderation is wise. Add friendly bacteria to your diet — Whether you choose supplement form or look for natural food sources , increasing levels of friendly bacteria in your gut offers many digestive health benefits. Reducing your intake of these fluids may make digestion problems less likely. More important is that you aim to introduce a wide range of gut-supporting foods as possible. Jennifer Martin-Biggers. A digestive enzyme and herbal dietary supplement reduces bloating in a single use in healthy adults: A randomized, placebo-controlled, cross over study. Mohd, A. Moyeenul Huq, Md Akil Hossain. Role of turmeric and cinnamon spices in digestive, metabolic, and immune systems. Elsevier eBooks [Internet]. Novel, Turck D, Castenmiller J, Stefaan De Henauw, Karen Ildico Hirsch-Ernst, Kearney J, et al. Green kiwifruit lat. Actinidia deliciosa var. EFSA Journal [Internet]. Didari T, Mozaffari S, Shekoufeh Nikfar, Abdollahi M. Effectiveness of probiotics in irritable bowel syndrome: Updated systematic review with meta-analysis. World Journal of Gastroenterology [Internet]. Hungin, Mitchell CR, P. Whorwell, Mulligan C, Cole O, L. Agréus, et al. Mancini E, Beglinger C, Jürgen Drewe, Zanchi D, Lang UE, Borgwardt S. Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine [Internet]. Xu R, Bai Y, Yang K, Chen G. Effects of green tea consumption on glycemic control: a systematic review and meta-analysis of randomized controlled trials. DOAJ DOAJ: Directory of Open Access Journals [Internet]. Lior, F. Sklerovsy-Benjaminov, I. Other causes may include gynecological conditions and gastroparesis, a condition that causes delayed stomach emptying, according to Johns Hopkins. In some cases, Brown says, bloating can also be a red flag for something more serious such as cancer or organ dysfunction. Brown says it's important to be mindful of other symptoms that accompany the bloating, including abdominal pain, changes in bowel habits, weight loss or vomiting. If you have more minor bloating issues, Brown still suggests seeking help instead of ignoring it. This inflammation, if left untreated, can lead to chronic diseases even years later," he says. By consulting a health care professional, you can seek out the best course of action for your body and symptoms. Typically, the first line of treatment for preventing bloating is changing your diet. For example, if mild constipation is the problem, a fiber-rich diet, water and exercise may help. Roshini Raj, gastroenterologist and coauthor of "What the Yuck? More chronic constipation and other conditions, however, "require medical treatment, so it's important to talk to your doctor about your bloating symptoms," Johns Hopkins notes. You may have noticed a feeling of unease in your stomach during times of stress. That's because anxiety and worry can upset the delicate balance of digestion. In some people, stress slows down digestion, causing bloating, pain and constipation, while in others it speeds it up, causing diarrhoea and frequent trips to the loo. Some people lose their appetite completely. Stress can also worsen digestive conditions like stomach ulcers and irritable bowel syndrome. Get tips on managing stress. Smoking can weaken the muscle that controls the lower end of the food pipe and allow acid from the stomach to travel in the wrong direction back up, a process known as reflux. Reflux causes the symptoms of heartburn, and can bring on or aggravate stomach ulcers and inflammatory conditions of the bowel. Smoking is also an important risk factor for stomach cancer. Find out how to stop smoking. If you're overweight, your tummy fat puts pressure on your stomach and can cause heartburn. |
| Beat stress to ease tummy troubles | 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. Bloating and gas affect millions of people, typically as a result of a large or fatty meal. Wouldn't it be nice if there was a natural cure? Gas is a normal part of the digestion process. If you're unable to expel gas, you may start to feel pain and discomfort. Learn 10 ways to relieve gas…. Gassy poop can happen when you're backed up from constipation, have diarrhea caused by food intolerance or infection, or have eaten certain foods. There are several other prolapse symptoms. A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Mental Well-Being. Nutrition Evidence Based 20 Foods and Drinks That Help with Bloating. Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Rachael Ajmera, MS, RD — Updated on July 13, Foods that help with bloating Foods to avoid Other prevention methods Bottom line Many foods have been shown to help with bloating by promoting regularity, preventing fluid retention, and enhancing gut health. Ginger This spicy root is often used in Southeast Asian and Indian cooking, and its health benefits are well documented, like easing nausea. There is some research out there to suggest that ginger could have a positive effect on reducing bloating - in a systematic review of clinical trials, scientists found that ginger extract aided in the reduction of symptoms, like bloating, in those with impaired gastric emptying. An easy way to introduce more ginger to your diet is to add a slice of raw ginger to a cup of boiling water and leave it to steep a squeeze of honey or lemon will help moderate the flavour a bit. Papaya Not the typical addition to a weekly shop, papaya has a proposed myriad of health benefits, including the improvement of bloating symptoms and improved digestion. Alternatively, papaya makes a great addition to salads, desserts, and smoothies. Quinoa is high in protein and fibre and, whilst more research is needed, is also believed to enhance the diversity of beneficial gut bacteria. Quinoa can be used as a substitute for other grains, such as rice. It also makes a nice addition tossed through a salad or as the base of a grain bowlb. Originally brought to Europe from Asia in the s, rhubarb is an often overlooked fruit. One study did find that rhubarb had positive effects on constipation, which can exacerbate bloating. Just make sure to remove the leaves, as these are poisonous. Fennel Both fennel and fennel seeds have long been used to soothe digestion, bloating, cramps and flatulence, but scientific studies in this area are lacking. This aniseed-flavoured vegetable can be eaten raw, roasted, or cooked in salads, stews, soups, and pasta dishes. You could also try fennel tea or fennel seed capsules. However, it is unclear if this effect extends to the use of fennel as an ingredient in cooking. Aim for moderation and diversity Overloading your diet with any of these foods is unlikely to help and could make your bloating worse. For example, increasing fibre very quickly, and not increasing your water intake can worsen constipation. Another example is, for people with digestive conditions like irritable bowel syndrome, eating large quantities of allium vegetables can trigger gas, bloating, diarrhoea and constipation. But there are a few habits that most dietitians agree on. Drink plenty of water — Fluids encourage the passage of waste through your digestive system. Although too much fibre too quickly can also cause bloating, some moderation is wise. Add friendly bacteria to your diet — Whether you choose supplement form or look for natural food sources , increasing levels of friendly bacteria in your gut offers many digestive health benefits. Reducing your intake of these fluids may make digestion problems less likely. More important is that you aim to introduce a wide range of gut-supporting foods as possible. Jennifer Martin-Biggers. A digestive enzyme and herbal dietary supplement reduces bloating in a single use in healthy adults: A randomized, placebo-controlled, cross over study. Mohd, A. 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