{"id":24227,"date":"2021-05-03T19:23:06","date_gmt":"2021-05-03T19:23:06","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=24227"},"modified":"2022-06-09T17:41:44","modified_gmt":"2022-06-09T17:41:44","slug":"best-foods-for-bloating","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/best-foods-for-bloating\/","title":{"rendered":"The 10 Best Foods for Bloating, According to an RD"},"content":{"rendered":"<p><em>Battling bloat? <a href=\"https:\/\/www.humnutrition.com\/blog\/author\/chelsey-amer\/\" target=\"_self\" rel=\"\">Chelsey Amer, MS, RDN, CDN<\/a>, shares the top 10 foods that help with bloating.<\/em><\/p>\n\n\n<p>If you occasionally experience that *must unbutton your pants ASAP* feeling, you\u2019re not alone! Bloating is a common complaint with various causes.<\/p>\n\n\n<p>Here&#8217;s a simple guide to the main causes of bloating, followed by the best foods that reduce bloating and <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-fart\/\">gas<\/a>.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-what-causes-bloating\">What Causes Bloating?<\/h2>\n\n\n<p>As unique individuals, we each have our own triggers that can <a href=\"https:\/\/www.humnutrition.com\/blog\/healthy-foods-that-cause-bloating\/\" target=\"_self\" rel=\"\">instigate bloat<\/a>. That said, there are two common mechanisms that cause bloat: water retention and gas buildup.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-water-retention\">1. Water Retention<\/h3>\n\n\n<p>When you feel full and puffy all over, you\u2019re likely retaining water. Your body may retain water for various reasons, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>eating a very salty meal<\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/how-do-i-know-if-i-have-a-hormonal-imbalance\/\" target=\"_blank\" rel=\"noopener noreferrer\">hormone fluctuations<\/a><\/li><li>dehydration<\/li><\/ul>\n\n\n<p>Water retention is often felt all over your body\u2014not just your abdomen. For example, the rings you can easily slip on your fingers on most days may feel tight when you\u2019re retaining water.<\/p>\n\n\n<p>Plus, we all have a unique level of salt sensitivity. If you&#8217;re especially sensitive to salt, it\u2019s important to be cautious of salt added to foods.<\/p>\n\n\n<p>Then, to de-puff, it\u2019s essential to flush out excess water.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img data-dominant-color=\"a9a59f\" data-has-transparency=\"false\" style=\"--dominant-color: #a9a59f;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/04\/What-causes-bloating-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman hunched over in pain on the couch caused by bloating from water retention and excess gas buildup\" class=\"wp-image-24258 not-transparent\"\/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-gas-buildup\">2. Gas Buildup<\/h3>\n\n\n<p>If your belly balloons and feels uncomfortable\u2014especially after eating\u2014you may be prone to <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-fart\/\" target=\"_self\" rel=\"\">producing excess gas<\/a>.<\/p>\n\n\n<p>Several foods can lead to excess gas, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>cruciferous veggies<\/li><li>beans + lentils<\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/dairy-and-acne\/\">dairy<\/a> products (milk, cheese, yogurt)<\/li><li><a href=\"https:\/\/www.humnutrition.com\/blog\/what-is-a-low-fodmap-diet\/\" target=\"_blank\" rel=\"noopener noreferrer\">high-FODMAP foods<\/a> or fermentable carbohydrates<\/li><li>highly fiber-rich foods<\/li><li>carbonated beverages<\/li><li>artificial <a href=\"https:\/\/www.humnutrition.com\/blog\/best-and-worst-sweeteners\/\">sweeteners<\/a> + sugar substitutes<\/li><\/ul>\n\n\n<p>Your belly can also swell from eating habits that cause you to swallow excess air, such as:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>drinking through a straw<\/li><li>chewing gum<\/li><li>talking while chewing<\/li><\/ul>\n\n\n<p>If you\u2019re <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-relieve-constipation\/\" target=\"_self\" rel=\"\">prone to constipation<\/a> or have an imbalance of bacteria in your gut, you may experience more bloating as well.<\/p>\n\n\n<p>But luckily, gas typically passes within several hours.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-10-of-the-best-foods-for-bloating\"><b>10 of the Best Foods for Bloating<\/b><\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img data-dominant-color=\"8bcf3e\" data-has-transparency=\"false\" style=\"--dominant-color: #8bcf3e;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/05\/10-Best-Foods-To-Relieve-Bloating-Infographic.jpg\" alt=\"10 Best Foods To Relieve Bloating Infographic\" class=\"wp-image-30765 not-transparent\"\/><\/figure><\/div>\n\n\n<p>Depending on the type of bloat you\u2019re experiencing, different foods may be helpful to reduce the sensation.<\/p>\n\n\n<p>Overall, foods that help with bloating:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>have high water content<\/li><li>are rich in potassium and <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-soluble-fiber-vs-insoluble-fiber\/\">fiber<\/a><\/li><li>are low in sodium<\/li><\/ul>\n\n\n<p>Try adding one or more of the following best foods for bloating to your diet to see if your digestive symptoms abate.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-1-fennel-seeds\">1. Fennel seeds<\/h3>\n\n\n<p>Fennel seeds don\u2019t just add delicious licorice-like flavor to your food, but can help relieve bloating too. In fact, people all around the world chew on fennel seeds after eating to help promote good <a href=\"https:\/\/www.humnutrition.com\/blog\/how-digestion-works\/\">digestion<\/a> for several reasons.<\/p>\n\n\n<p>Fennel seeds\u00a0<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5444258\/\" target=\"_blank\" rel=\"noopener noreferrer\">soothe the digestive tract<\/a> by relaxing the muscles and reducing spasms that can cause gas.<\/p>\n\n\n<p>Fennel is also a natural diuretic, helping rid your body of excess water. Moreover, fennel seeds pack a powerful punch of fiber to help promote regularity. (For reference, one tablespoon contains over two grams of fiber.) Studies also show that fennel is antimicrobial, helping keep harmful gut bacteria at bay.<\/p>\n\n\n<p><strong>Tip:<\/strong> Add fennel seeds to your meals or chew them in place of an after-dinner mint.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-2-papaya\">2. Papaya<\/h3>\n\n\n<p>Papaya is rich in papain, a well-known digestive enzyme that helps break down fiber and <a href=\"https:\/\/www.humnutrition.com\/blog\/why-do-we-need-protein\/\">protein<\/a>, thus easing digestion and reducing bloating.<\/p>\n\n\n<p>Papain specifically helps individuals <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6143542\/\" target=\"_blank\" rel=\"noopener noreferrer\">with gluten sensitivity<\/a>, since <a href=\"https:\/\/www.humnutrition.com\/blog\/gluten-intolerance\/\">gluten<\/a> is a protein found in wheat, barley, and rye.<\/p>\n\n\n<p><strong>Tip:<\/strong> To beat the bloat, try having papaya after protein-rich meals. We like <a href=\"https:\/\/www.humnutrition.com\/blog\/benefits-of-papaya\/\" target=\"_self\" rel=\"\">this papaya smoothie<\/a> as a digestif.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-3-pineapple\">3. Pineapple<\/h3>\n\n\n<p>Pineapple is another tropical fruit that can help ease digestive discomfort.<\/p>\n\n\n<p>It&#8217;s rich in the <a href=\"https:\/\/www.humnutrition.com\/blog\/bromelain\/\" target=\"_self\" rel=\"\">enzyme bromelain<\/a><span style=\"font-weight: 400;\">,<\/span> which also helps protein digestion. Plus, pineapple is lower in bloat-inducing fructose (naturally occurring fruit sugar) than many other fruits.<\/p>\n\n\n<p>Unfortunately, eating pineapple daily isn\u2019t a cure-all. Most of the bromelain in pineapple is found in the stem, which is why a dietary supplement, like <a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" target=\"_self\" rel=\"\">Flatter Me<\/a>, can help.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img data-dominant-color=\"a38a7a\" data-has-transparency=\"false\" style=\"--dominant-color: #a38a7a;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/04\/Best-foods-for-bloating-Peppermint-Tea-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Woman drinking peppermint tea to reduce bloating and gas\" class=\"wp-image-24259 not-transparent\"\/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-4-peppermint-tea\">4. Peppermint tea<\/h3>\n\n\n<p>Sipping a hot beverage after a meal can be a calming way to end a meal\u2014but to enhance the de-bloating effects, try <a href=\"https:\/\/www.humnutrition.com\/blog\/types-of-tea\/\" target=\"_self\" rel=\"\">peppermint tea<\/a> specifically.<\/p>\n\n\n<p>Peppermint can help:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>soothe your digestive tract<\/li><li>stimulate digestive juices<\/li><li>combat nausea and indigestion<\/li><\/ul>\n\n\n<p><strong>Note:<\/strong> Peppermint exacerbate reflux, so if you experience it, avoid peppermint as your bloat-busting remedy.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-5-turmeric\">5. Turmeric<\/h3>\n\n\n<p>Curcumin,<span style=\"font-weight: 400;\">\u00a0<\/span>a phytochemical found in turmeric, <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5444258\/\" target=\"_blank\" rel=\"noopener noreferrer\">has anti-inflammatory properties<\/a> that make it a popular remedy in Eastern medicine.<\/p>\n\n\n<p>Specifically, curcumin is known to target abdominal pain and bloating.<\/p>\n\n\n<p><strong>Tip:<\/strong> Turmeric is popular in curry dishes, but you can also add it to soups, stews, roasted vegetables, and more for an extra layer of flavor and bloat prevention.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-6-asparagus\">6. Asparagus<\/h3>\n\n\n<p>Asparagus is a well-known diuretic, meaning it helps flush excess water out of your body. That&#8217;s thanks to the amino acid asparagine.<\/p>\n\n\n<p>If you\u2019re feeling puffy all over or had a particularly high-salt meal, eat this food that helps with bloating at your next meal to flush out excess fluid.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img data-dominant-color=\"a99d91\" data-has-transparency=\"false\" style=\"--dominant-color: #a99d91;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/04\/Foods-that-help-with-bloating-Bananas-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Man eating fiber-rich porridge with potassium-rich bananas for relief from bloating\" class=\"wp-image-24260 not-transparent\"\/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-7-bananas\">7. Bananas<\/h3>\n\n\n<p>Rich in potassium, bananas can actually help you de-bloat if you\u2019re retaining water (and maybe had your hand in the pretzel jar <a href=\"https:\/\/www.humnutrition.com\/blog\/how-to-stop-snacking-at-night\/\" target=\"_self\" rel=\"\">last night<\/a>).<\/p>\n\n\n<p>How? Potassium is considered the antidote to sodium in your body. If you\u2019ve had a bit too much salt lately, increasing your intake of potassium-rich foods can help flush out excess water.<\/p>\n\n\n<p>Bananas aside, the best foods for bloating that are also high in potassium include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><a href=\"https:\/\/www.humnutrition.com\/blog\/sweet-potato-black-bean-enchilada-recipe\/\" target=\"_blank\" rel=\"noopener noreferrer\">sweet potatoes<\/a><\/li><li>broccoli<\/li><li>oranges<\/li><li>lentils<\/li><\/ul>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-8-berries\">8. Berries<\/h3>\n\n\n<p>Fiber is an indigestible carbohydrate that creates <a href=\"https:\/\/www.humnutrition.com\/blog\/what-different-types-of-poop-mean\/\" target=\"_self\" rel=\"\">bulk in your stool<\/a>. However, most Americans only reach half of their daily fiber recommendations of 25 to 35 grams per day.<\/p>\n\n\n<p>If you\u2019re backed up, boosting your fiber intake can help move things along your digestive tract. Berries are one of the highest fiber fruits you can add to your diet, thus making it one of the best foods for bloating.<\/p>\n\n\n<p>Other high-fiber foods to eat to reduce bloating include:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>fruits + veggies<\/li><li>whole grains<\/li><li>beans + lentils<\/li><\/ul>\n\n\n<p><strong>Tip:<\/strong> As you increase your fiber intake, make sure to <a href=\"https:\/\/www.humnutrition.com\/blog\/why-is-it-important-to-stay-hydrated\/\" target=\"_self\" rel=\"\">stay hydrated<\/a>, too.<\/p>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-9-apples\">9. Apples<\/h3>\n\n\n<p>When it comes to bloat, apples are a double-edged sword. For some, their high water content and soluble fiber can help improve digestion while reducing bloating and gas.<\/p>\n\n\n<p>Apples contain a unique fiber called pectin, which with water forms a gel in the large intestines. This can help reduce sluggish digestion and quicken evacuation.<\/p>\n\n\n<p>On the other hand, apples are a high-FODMAP food, which can cause excess gas and bloat in some individuals. If you&#8217;re sensitive to fructose and polyols (two types of FODMAPs), you may wish to steer clear of apples.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img data-dominant-color=\"8d847a\" data-has-transparency=\"false\" style=\"--dominant-color: #8d847a;\" decoding=\"async\" src=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2021\/04\/Foods-that-reduce-bloating-Water-The-Wellnest-by-HUM-Nutrition.jpg\" alt=\"Pouring infused water into a glass\" class=\"wp-image-24262 not-transparent\"\/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\" id=\"h-10-water\">10. Water<\/h3>\n\n\n<p>Lastly, let\u2019s not underestimate the power of good old hydration to help you de-bloat. Even if you feel full, drinking water can help flush out excess sodium, which we saw can contribute to bloat.<\/p>\n\n\n<p>Plus, water helps you have regular bowel movements. If you\u2019re not adequately hydrated, it\u2019s more difficult to go to the bathroom\u2014even if you\u2019re eating enough fiber.<\/p>\n\n\n<h2 class=\"wp-block-heading\" id=\"h-final-thoughts\">Final Thoughts<\/h2>\n\n\n<p>In addition to eating the best foods for bloating, try to <a href=\"https:\/\/www.humnutrition.com\/blog\/how-many-times-are-you-supposed-to-chew-your-food\/\" target=\"_self\" rel=\"\">slow down when you eat<\/a>. The faster you eat, the more air you swallow. Plus, it\u2019s hard to listen to your internal fullness signals when you eat quickly. Moreover, overeating is another common cause of bloat.<\/p>\n\n\n<p>If you consistently struggle with bloating, you may benefit from a digestive support supplement regimen too.<\/p>\n\n\n<p><a href=\"https:\/\/www.humnutrition.com\/product\/6\/gut-instinct\" target=\"_self\" rel=\"\">Gut Instinct<\/a> and <a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" target=\"_self\" rel=\"\">Flatter Me<\/a> are a great combination to increase good bacteria in your intestinal tract and help break down your foods when you eat a meal, respectively, improving digestion and your comfort.<\/p>\n\n<div  class=\"products-block -mx-4 md:mx-0 my-10\">\n\t\t\t\t<a href=\"https:\/\/www.humnutrition.com\/product\/23\/flatter-me\" class=\"text-xs text-dark hover:!text-dark flex items-center border border-light rounded p-4 group !no-underline mb-4 relative pb-16 sm:pb-4\">\n\t\t\t\t<div class=\"shrink-0 mr-4\">\n\t\t\t\t\t<img decoding=\"async\" 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4.697l-4.35.663c-.363.053-.665.316-.827.64-.067.397 0 .791.287 1.06l3.157 3.193-.745 4.581a1.01 1.01 0 0 0 .388.978c.3.188.697.25 1.024.072l3.889-2.14 3.888 2.14c.324.178.721.116 1.021-.072a1.01 1.01 0 0 0 .391-.978z\"\/><\/svg>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t4.5\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"pt-1 sm:pl-2 text-medium\">\n\t\t\t\t\t\t\t2851 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"text-base font-semibold mb-1 group-hover:text-primary\">Flatter Me<\/div>\n\t\t\t\t\t<div class=\"mb-2\">\n\t\t\t\t\t\tclinically studied to debloat in 30 minutes\t\t\t\t\t<\/div>\n\t\t\t\t\t<div class=\"absolute bottom-4 left-4 right-4 sm:bottom-0 sm:left-0 sm:right-0 sm:relative inline-flex justify-center bg-primary group-hover:bg-primary-light text-white rounded py-3 px-12 leading-none text-center\">\n\t\t\t\t\t\t<span class=\"pr-1.5 border-r border-primary-lightest\">$27<\/span><span class=\"pl-1.5\">SHOP NOW<\/span>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"self-start\">\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t<\/a>\n\t\t<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Battling bloat? Chelsey Amer, MS, RDN, CDN, shares the top 10 foods that help with bloating. If you occasionally experience that *must unbutton your pants ASAP* feeling, you\u2019re not alone! Bloating is a common complaint with various causes. Here&#8217;s a simple guide to the main causes of bloating, followed by the best foods that reduce [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":24257,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,816],"tags":[298],"coauthors":[21971],"class_list":["post-24227","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-digestion","tag-bloating"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.2 (Yoast SEO v24.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>The 10 Best Foods for Bloating, According to an RD | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"Make digestive discomfort a distant memory. 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