The Best And Worst Foods For Bloating

No one likes feeling overly full, gaseous, or bloated, and sometimes it seems that no matter how hard we try to eat healthy and drink a lot of water, we can’t shake off that heavy, weighed down feeling. To avoid feeling so expansive after a meal, it’s important to know what foods cause bloating and what foods can help get rid of that pent up gas. Although everyone’s body reacts differently to certain foods depending on your sensitivity, there are a number of common culprits when it comes to bloating.

Bloating is caused by a number of factors, including constipation, food intolerances, how quickly you eat, and often your diet. To help you feel your best, you should pay attention to these best and worst foods when it comes to bloating.


1. Beans And Legumes

Beans and legumes are definitely a healthy choice when it comes to eating, but it’s not uncommon that they cause discomfort in many who eat them. This food group contains oligosaccharides, a difficult-to-digest carbohydrate.

legumes photo
Photo by WordRidden

2. Cruciferous Vegetables

Many people experience bloating when eating cruciferous vegetables such as broccoli, kale, cabbage, and cauliflower. These veggies contain a carbohydrate called raffinose, a sugar that is difficult for the body to digest.

cruciferous photo
Photo by smith_cl9

3. Dairy

Cheese sure tastes darn good, but it’s not the best for your tummy. Over 60 percent of adults have problems digesting milk, which means your body doesn’t have the right enzymes to break down lactose. This can result in unwanted bloating.

cheese photo
Photo by ShardsOfBlue

4. Salty Foods

Eating too much salt dehydrates your body, which causes it to hold on to excess water — hence, the full, bloated feeling. Limit your intake of high-sodium foods, and if you find that you’re bloated from a salt-heavy meal, drink more water and eat foods rich in potassium, which can help reduce water retention.

french fries photo
Photo by Martin_Jordan

5. Sugar-Free Foods

You might think you’re making the healthy choice when choosing sugar-free foods, but often these options contain sugar substitutes that can be worse than the real deal. Fructose is hard for many people to digest, and sorbitol, an artificial sweetener, is not able to be digested, resulting in bloating.

artificial sweetener photo
Photo by frankieleon


1. Banana

Bananas are high in potassium, and potassium-rich foods can help fight excess water retention. They are also high in fiber, which can help fight issues such as constipation that lead to bloating.

banana photo
Photo by keepon

2. Cucumber

This water-filled fruit contains quercetin, a flavonoid antioxidant that helps reduce swelling. They are also natural diuretics, which can help increase urination and flush toxins or salt out of your body.

cucumber photo
Photo by karenandbrademerson

3. Ginger

Ginger has long been used as a natural remedy for nausea, but it turns out the root can be used to treat bloating as well. The herb helps to soothe the digestive track, alleviating alleviate gas, bloating, and cramps. Brew some in a tea or add it to your morning smoothies.

ginger photo
Photo by

4. Asparagus

Asparagus is a natural diuretic, helping you urinate more frequently, and it also high in fiber, which can help promote healthy digestion and avoid constipation.

asparagus photo
Photo by Muffet

5. Fennel

In countries like India, fennel seeds are served after every meal to help with digestion — and for good reason. Fennel contains anti-inflammatory compounds that help flight bloating, cramps, and flatulence, working to naturally reduce gas and and improve the digestive process.

fennel seeds photo
Photo by Girl Interrupted Eating


Photo by amseaman