What Should I Eat When You're Bloated?
Quick answer: Eat light, low-FODMAP foods and avoid gas-producing vegetables, fizzy drinks, and processed carbs. Ginger, peppermint tea, and plain rice help reduce bloating quickly.
What to Eat
Ginger tea
Stimulates digestive enzymes and reduces gas and bloating.
Peppermint tea
Peppermint oil relaxes the intestinal muscles, releasing trapped gas.
Plain cooked rice
Low-fibre, easily digestible carb that doesn't ferment in the gut.
Banana (ripe)
Provides potassium which counteracts sodium-induced water retention.
Cucumber
High water content with anti-inflammatory quercetin; reduces water retention.
Papaya
Contains papain — a digestive enzyme that helps break down food.
Pineapple
Contains bromelain, a digestive enzyme that reduces bloating and inflammation.
Plain yoghurt with probiotics
Restores beneficial gut bacteria that reduce gas production.
Fennel seeds (chewed or as tea)
Traditional remedy — relaxes intestinal spasms and expels gas.
Cooked spinach or zucchini
Gentle on the gut — cooked is far better than raw when bloated.
What to Avoid
Beans, lentils, and chickpeas
High in oligosaccharides (FODMAPs) that ferment in the gut producing gas.
Broccoli, cauliflower, cabbage, Brussels sprouts
Cruciferous vegetables are high in gas-producing raffinose.
Carbonated drinks
Introduce large amounts of gas directly into the digestive tract.
Onion and garlic
High-FODMAP foods that ferment and cause significant bloating.
Sugar alcohols (xylitol, sorbitol, erythritol)
Poorly absorbed by the gut and ferment — common in sugar-free products.
Chewing gum
Causes excess air swallowing.
Salty processed food
Sodium causes water retention which worsens the bloated feeling.
Dairy (if lactose intolerant)
Lactose ferments in the gut if not properly digested.
Hydration
Drink warm herbal teas (ginger, fennel, peppermint) throughout the day. Avoid cold carbonated water. Sipping warm water itself can help move things along.
Tips
- •Eat slowly and chew thoroughly — fast eating introduces excess air.
- •A short walk after meals significantly reduces bloating by stimulating gut motility.
- •Consider a food diary to identify your personal bloating triggers over 2–4 weeks.
- •Probiotics (yoghurt, kefir, or supplements) can reduce long-term bloating when taken consistently.
- •If bloating is severe and persistent, see a doctor to rule out IBS, SIBO, or food intolerances.