10 Foods to Eat to Prevent Bloating

Healthy digestion involves being a little bloated from time to time, yes, but that doesn't mean you should suffer from pain and discomfort. Stock up on these foods to combat excess bloat and keep your gut feeling good.

June 09, 2022

By: Dana Angelo White, M.S., R.D., A.T.C.

Related To:

Photo By: Charday Penn

Photo By: Oscar Wong

Photo By: Tomasz Bobrzynski (tomanthony)

Photo By: Julia_Sudnitskaya

Photo By: manusapon kasosod

Photo By: Westend61

Photo By: OatmealStories/Getty Images

Photo By: Westend61

Photo By: mrs

Photo By: Yagi Studio

Photo By: SimpleImages

Bye-Bye, Bloating

Spoiler alert: Bloating happens! A normal part of healthy digestion involves being a little bloated from time to time. That said, no one likes the pressure and discomfort associated with excess bloat. Aim for optimal digestion and minimize bloat by eating more of these 10 foods.

Avocado

Pass the guac! The prebiotics found in avocado help promote digestive health by nourishing probiotics, the healthy bacteria in our gut. According to a study published in 2019, the combination of healthy fats and fiber found in avocado can help you stay fuller longer.

Peppermint

Used for medicinal purposes by the Ancient Greeks, peppermint still holds up as a digestive aid today. Peppermint oils and teas are commonly used to help manage bloating and stomach discomfort.

Yogurt

Taking in some gut-pleasing probiotics from yogurt is one of the easiest ways to combat bloat. Need to skip lactose? Choose Greek yogurt, as it contains little or no lactose.

Ginger

Whether you enjoy ginger in tea, desserts or stir-fry, don’t underestimate the power of this root. Plant-based chemicals in ginger have been known to help fight nausea and help speed digestion, which may reduce the risk of bloating.

Papaya

This tropical fruit contains the enzyme "papain," which is believed to help facilitate protein digestion and reduce bloating. Green (underripe) papaya offers more of this enzyme and makes a lovely base for salads and slaws.

Oats

Oats are good for heart and gut health! The soluble fiber in oats promotes healthy gut bacteria and helps maintain regular, comfortable digestion. A cozy bowl of oatmeal is an obvious, tasty choice, but you can also enjoy oats in granola, smoothies and baked goods.

Fennel

This anise-flavored root veggie has the natural ability to help fight inflammation in the gut. Use it in salads and slaws, or simply sauté or roast the vegetable — everyone could use more fennel in their recipe repertoire.

Pears

An underappreciated, high-fiber fruit, pears boast over 20% of the daily recommendation per serving (1 medium pear). Most of the fiber can be found in the skin, so avoid peeling to take advantage of the digestive benefits.

Quinoa

This once elusive ancient grain has now become a lot more mainstream. What most people don’t know is that the high doses of protein and fiber in quinoa make it one of the best choices for optimizing gut health and keeping bloat at bay.

Carrots

Pectin is a special type of fiber that can help protect the gut and promote immune health. Carrots happen to be one of the best sources of pectin around, so enjoy them often in snack boards, smoothies and salads.

On Tonight

Recipes and Tips for a Healthy Lifestyle