5 Foods to Reduce Bloating, According to Doctors

It’s a feeling you may know all too well: After eating a hearty and fiber-rich meal, the inevitable bloating sensation sets in. Although bloating and gas are a relatively normal part of the human experience, it’s often an uncomfortable and restrictive feeling that you’d rather avoid altogether (or at least drastically reduce). That’s why we asked nutrition experts to give us more information about why bloating happens, who is most affected by it, and which foods reduce bloating so you experience as little discomfort as possible.

Dr. Joseph Mercola is an osteopathic physician and founder of Mercola.com.
Lisa Moskovitz, RD is a registered dietitian, CEO of Virtual Nutritionists and author of The Core 3 plan for healthy eating.

Why do we have so much flatulence?

It’s not just the foods we eat that cause bloating in the body – it’s also our energy levels, according to osteopath Dr. Joseph Mercola. “When your cells can’t produce enough energy, the delicate balance in your gut becomes out of whack,” he explains. “This allows oxygen to enter where it doesn’t belong, killing good bacteria and allowing bad ones to thrive.” Once the bad bacteria take hold in our bodies, they prevent us from effectively breaking down fiber, leading to gas and bloating.

So how can you prevent excessive bloating? First, you need to increase your cells’ energy production. For those who are particularly prone to bloating and gas, that means eating foods with enough nutritional value to boost your metabolism.

Who is most affected by gas?

Everyone experiences gas, but not in the same way. People with digestive and gastrointestinal issues often suffer the most from gas, which usually leads to frequent trips to the bathroom. According to board-certified dietitian Lisa Moskovitz, excessive gas can also be caused by an imbalance between beneficial and harmful bacteria. “That’s because their immune system may be involved and go into overdrive at the first sign of a suspected culprit.”

It starts with limiting our consumption of gas-causing foods, especially for those who are susceptible. “Some gas-causing foods may need to be limited or avoided,” says Mercola. “But eating a whole foods diet is crucial.” Below, we’ve compiled a list of holistic foods (and one super drink) you can incorporate into your diet to reduce gas.

5 foods that reduce bloating

papaya

Papaya is not only delicious, but it’s also an effective digestive aid. “Papaya contains papain, a powerful digestive enzyme that helps break down proteins in the digestive tract,” says Mercola, noting that “it can reduce undigested food so gas-producing bacteria can ferment.” There’s practically nothing this superfruit can’t do, and if you snack on a bit of it regularly, it can help you relieve a significant amount of bloating.

Ginger

Not only does ginger add flavor to your favorite dishes, it can also aid digestion. “The active compounds in ginger, particularly gingerols and shogaols, have anti-inflammatory and carminative properties,” explains Mercola. After a large meal, the best way to aid digestion is to steep ginger in hot water, almost like a tea.

Cucumbers

Not only are cucumbers delicious, hydrating and versatile, but they’re also perfect for digestion and reducing bloating, according to Moskovitz. “Hydration and water intake are the best ways to regulate digestion and prevent food from fermenting in the gut – they’re the natural lubricant.” Cucumbers also make an excellent accompaniment to pretty much any meal.

yogurt

Moskovitz and Mercola agree that yogurt made from raw and unpasteurized milk is another great food for reducing bloating, as long as it contains active cultures (also known as healthy bacteria). “These bacteria only help with digestive discomfort in the long run, which could mean less gas and bloating,” Moskovitz says. Yogurt is also versatile enough to be eaten in a variety of ways — mixed with oats, marinated with meat, or plain.

Herbal teas

And last but not least, the star of digestive aids: herbal tea. “Tea’s not only hydrate, but they also have many anti-inflammatory and antiviral properties that support a healthy digestive system,” says Moskovitz. Peppermint, hibiscus, lemongrass, chamomile and green tea are all great examples of herbal teas that can help with gas, digestive issues and bloating. Start boiling the water!