Eating these 11 foods can ease bloating - and what to avoid

There are numerous causes for a bloated belly, but simple dietary adjustments could offer some relief, particularly if you're aware of which foods ease symptoms and which exacerbate them.

The primary cause of bloating is an excess of gas in your gut. This can be triggered by certain foods and beverages, such as specific vegetables and carbonated drinks, or by ingesting air while eating.

If you're regularly suffering from bloating, it's crucial to schedule a visit with your GP to rule out any serious underlying conditions. Bloating can be a symptom of ailments like constipation, food intolerance, coeliac disease, and irritable bowel syndrome (IBS).

There are certain foods you could consider incorporating into your daily diet to help alleviate the discomfort associated with bloating. It's important to note that there isn't a single 'miracle' superfood that will instantly 'cure' bloating.

The secret to a healthy diet is balance and variety. Strive to include as many gut-supporting foods in your diet as possible, using the following suggestions, reports the Mirror.

Fermented foods are rich in naturally occurring digestive enzymes. By including these foods in your diet, you can enhance the levels of beneficial bacteria and enzymes in your digestive system.

A 2023 study found that supplements packed with digestive enzymes can help to ease bloating after meals. But remember, the beneficial bacteria in these supplements need to be alive when you consume them, so do your homework before buying.

If you're looking to introduce fermented foods into your diet, give kombucha or kefir a go. You can also add miso and sauerkraut to soups or stews for an extra kick of flavour.

Turmeric, a brightly coloured spice with a rich culinary and medicinal history, has been recognised for its potential to soothe gastrointestinal issues like stomach cramps, diarrhoea, constipation, coughs, and indigestion.

While turmeric is a common ingredient in curry dishes, there's been a noticeable surge in the popularity of turmeric powders and drinks as more people become aware of its health benefits.

Ginger is another food known for its health-boosting properties, including easing nausea. Some research even suggests that ginger could help reduce bloating.

A 2019 review of clinical trials found that ginger extract helped alleviate symptoms like bloating in those with impaired gastric emptying.

However, the researchers stressed the need for larger studies to confirm these findings. To incorporate more ginger into your diet, try adding a slice of raw ginger to boiling water and let it steep (add honey or lemon to balance the flavour).

If you're battling with bloating, certain fruits could be your saviour. A 2021 research review by the European Food Safety Authority (EFSA) spotlighted the digestive benefits of green kiwi fruits.

The study discovered that consuming two large kiwi fruits (around 200g of the flesh) assisted individuals in maintaining regular bowel movements. While the exact way kiwi aids digestion remains a bit of a mystery, considering its nutritional power and potential benefits for sleep and bone health, it's definitely worth incorporating into your diet.

Blueberries are another fantastic addition to your diets, known to alleviate abdominal symptoms, including bloating, abdominal pain, and heartburn. These versatile berries can be enjoyed in numerous ways, such as in smoothies, as a granola or yoghurt topping, or even baked into pancakes.

Papaya might not be a staple on your shopping list, but it's touted for its numerous health benefits - including easing bloating symptoms and aiding digestion. You can enjoy papaya raw - just scoop out the seeds from the centre. It also makes a tasty addition to salads, desserts, and smoothies.

Rhubarb has been recognised for its health benefits. Although research into rhubarb's effect on gastrointestinal issues like bloating is still in its infancy, one study did find it had a positive impact on constipation, which can exacerbate bloating.

The sharp, tangy flavour of rhubarb can add a refreshing kick to your smoothies. Just remember to discard the toxic leaves before blending.

Green tea, a well-known nutritional powerhouse, is celebrated for its health benefits, including supporting brain function and blood sugar levels. But it might also be a secret weapon against bloating. A 2019 study found that supplements containing green tea extract, along with other ingredients, positively impacted bowel habits, including bloating and abdominal pain.

Making green tea is as simple as using a green tea bag. If you're not keen on the taste of green tea, green tea extract capsules could be an alternative.

Bifidobacterium infantis (or B. infantis) is a scientific name for a type of bacteria considered 'good for your gut'. An analysis of 27 studies showed that 12 concluded probiotics, such as B. infantis, had a positive effect on bloating compared to a placebo.

However, it's important to note that the remaining 15 studies reported no significant effects, suggesting that more research is needed. Bifidobacterium infantis can be found in foods like yoghurts, olives, sauerkraut, salami, and cheese. Always check the label if you can.

Quinoa, often dubbed a superfood, has become one of the biggest health food trends of the 21st century. It's high in protein and fibre and is believed to enhance the diversity of beneficial gut bacteria, although more research is needed to confirm this.

Quinoa is a versatile grain that can be used as a substitute for rice or added to salads and grain bowls for extra texture and nutrition.

Fennel and its seeds have traditionally been used to ease digestive discomfort, including bloating, cramps, and wind. While scientific research is limited, one study found that fennel essential oil helped alleviate symptoms of irritable bowel syndrome (IBS), including bloating.

This aniseed-tasting vegetable can be enjoyed in a variety of ways - raw, roasted, or cooked in dishes ranging from salads and stews to soups and pasta. Fennel tea or fennel seed capsules could also be worth a try. However, it's not clear whether cooking with fennel offers the same benefits.