How to solve your bloating problem: a simple list of the best and worst foods

Doctors advise keeping your digestive system functioning by avoiding foods that cause bloating and eating those that may help. The study was published in The Health.

There are many causes of bloating. Sometimes this is a symptom of serious diseases, but more often it is simply the food we eat.

Diseases that impair the functioning of the digestive system and cause bloating:

  • Gastroesophageal reflux disease (GERD)
  • Irritable bowel syndrome (IBS)
  • Celiac disease
  • Ovarian cancer
  • < li>Gluten or lactose intolerance

Cruciferous vegetables

Broccoli and cabbage are cruciferous vegetables and contain raffinose, a sugar that produces gas and causes bloating. Interestingly, consuming them more often may, on the contrary, help cope with the problem in the long term.

— Consistent consumption of nutrient-rich foods high in fiber leads to a stronger and healthier digestive system, which is less prone to bloating, noted Cynthia Sass, RD, Health's nutrition editor.

To improve digestion, you can try steaming vegetables. This softens the fiber and reduces the portion size because some of the water is lost.


Legs are widely known as gas-causing foods. They contain a large amount of vegetable protein – this is a plus. But they also contain sugars and fibers that the body cannot absorb. This leads to gas formation and bloating.

Experts advise combining legumes with easily digestible whole grains such as rice or quinoa. Over time, the body will get used to foods rich in fiber.

Dairy products

You may be lactose intolerant if you experience gas after eating a few slices of cheese or eating a bowl of cereal with milk. People with lactose intolerance lack the enzymes to break down lactose, which causes bloating. Just give up dairy products for a while and decide whether things have gotten better.


Apples are high in fiber and contain fructose and sorbitol – sugars found in fruits , which Sass says many people can't tolerate and can lead to gas and a puffy feeling. Although, undoubtedly, apples are very useful. Try baking them – it’s delicious and doesn’t cause bloating.

Products containing gluten

Some people with celiac disease experience an autoimmune reaction after eating gluten, a protein found in wheat, barley and rye.

Onions and Garlic

Onions and garlic are rich in soluble fibers called fructans. The body does not digest foods containing fructans very well, which can lead to a number of digestive problems.

Best Foods for Bloating


People use cucumbers to reduce puffiness under their eyes, and you can eat them to do the same for your belly. Cucumbers suppress the activity of pro-inflammatory enzymes.


This is an anti-bloating superfood. It removes excess water, reducing discomfort and bloating. Asparagus contains prebiotics, which help support the growth of “good” bacteria.


The only starch that does not cause gas.

Bananas and other foods rich in potassium prevent water retention, regulating sodium levels in the body.

Fennel seeds. Fennel works wonders for the digestive tract. Its seeds
contain a substance that relieves spasms in the gastrointestinal tract.

Ginger. Contains the digestive enzyme zingibaine, which helps the digestive system break down protein.

Mint and Chamomile Tea. Relaxes the muscles of the GI tract, helping to eliminate gases that cause bloating.

Cinnamon contains many antioxidants that can help get rid of excess gas.

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Important! Information is provided for reference purposes. Ask a specialist about contraindications and side effects and under no circumstances self-medicate. At the first signs of illness, consult a doctor.