Bloating, gassiness, and abdominal discomfort.

One in 10 Americans say they suffer from these discomforts regularly, even when they haven’t eaten a large meal. In some cases, bloating can become severe enough that it causes distension, or a perceptible swelling of the abdomen. Bloating and gas are usually attached to what and how you eat more than how much.

Before talking about the best food to reduce bloating let me go through what causes the bloating.


The most common reason of bloating is overeating, so eating smaller portions can help if that is the issue.

Secondly, eating too much fat can cause bloating as well. Fats take longer to digest and can make you feel discomfort.  Try to reduce your fats intake especially saturated fats.

Another cause of bloating is eating too fast. Eat slower and by doing so, you will eat less also. Satiety signals can take up to 20 minutes to reach the brain and dampen appetite.

Another really common situation is bloating caused by gas.  About half of gas in the digestive system is swallowed air. To prevent this from happening, avoid drinking through a straw, drinking carbonate beverage, and chewing gum.

Sometimes,  the air we swallow may be caused by stress or anxiety. Doing exercises such as yoga can help reduce stress and help practicing good breathing.

If we eliminate all these common causes,  well it can sure be what you are eating.

Beans and lentils contain indigestible sugars called oligosaccharides. These sugars must be broken down by bacteria in the intestines.

Fruits and vegetables such as Brussels sprouts, cabbage, cauliflower, carrots, prunes, apricots.

 food to reduce bloating_2

Sweeteners can also cause gas and bloating.

Sorbitol, an artificial sweetener, can’t be digested.

Dairy products if you have trouble digesting lactose, or milk sugar.

Eating whole food rich in fibers. Fiber is an indigestible and can cause bloating if you don’t drink enough water with it.

Alcohol intake. When you drink too much you can get dehydrated, which will result in your body pulling in fluid.

Now that you know more about how to prevent bloating let’s talk about the best food to reduce bloating.

One of the best foods is asparagus! Yes, asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it has a diuretic property, helping you flush all that excess water and reduce bloating.

It also contains prebiotics, which helps support the growth of ‘good’ bacteria. Friendly bacteria works to reduce the build-up of stomach gas. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas.

Finally, the vegetable contains soluble and insoluble fibers, which helps prevent  constipation and promote overall digestive health.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans