8 foods to beat bloating 14



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It’s winter and as we try to stay warm, we often stay inside and can fall victim to overeating. By the time spring rolls around, we find our clothes are tight and we’re looking bloated.

We’ve all experienced that sensation of fullness and swelling in the abdomen. This feeling is not only uncomfortable but also may affect our mood. So why does it happen and how can we stop it?

Bloating is caused by natural processes during digestion, and is typically triggered by the accumulation of fluid or production of gas in the body. Sometimes, though, bloating isn’t caused by too much gas, but how the body handles that gas instead.

There is some good news, however: if you’re prone to puffing up, you can feel like yourself again with some healthy food choices.

Here are the 8 best foods to ward off bloating:


Believe it or not, rice is a good type of carbohydrate and is able to be fully digested in the small intestine, limiting its ability to create gas in the stomach.


While bloating can be caused by gas, it’s not always the culprit – high sodium could be to blame. A lot of today’s processed food contain high levels of sodium and potassium in bananas can counteract this. If you’re bloated from last night’s dinner, eat a banana for breakfast.

Raw honey

This stuff is liquid gold and is great for so many things, particularly its gas fighting abilities!


Make sure you purchase a yoghurt that has active cultures. Regularly consuming yogurt with active cultures increases lactobacillus and bifidobacterium (the “good” bacteria) in the digestive tract, which facilitates awesome digestion and prevention of bloat. The best source is plain, non-fat or low-fat yoghurt.

Peppermint tea

Peppermint tea can sooth inflammation of the stomach and restore the digestive tract and relieve muscle contractions.


If you’re already bloated, cucumbers can slim you down again. The high water and low fibre content of cucumbers can cause increased urination and can soothe the stomach.


This bright orange fleshed fruit is nature’s laxative and helps in the movement of the bowels, which can aid in relieving bloating.


Cinnamon is great at cutting through fat and also stops flatulence.


Gassy foods to avoid:

  • Beans and lentils
  • Asparagus, broccoli, brussels sprouts, cabbage, and other vegetables
  • Fructose – found in artichokes, onions, pears, wheat, and some soft drinks
  • Lactose – milk and dairy products
  • Fruits, oat bran, peas
  • Corn, pasta, potatoes, and other foods rich in starch
  • Artificial sweeteners found in gum, sugar-free sweets and sugar alternatives
  • Whole grains, such as brown rice, oatmeal, and whole wheat



Other tips for stopping bloating:

  • Eat vegetables cooked instead of raw. Cooking helps break down some of the fibre
  • Don’t combine high-gas foods with high-fat foods. For example, eat a burrito without the beans and cheese.
  • Exercise at least 30 minutes a day. This helps keep your digestive system functioning smoothly and cuts down on the production of gas.
  • Eat slowly and chew your food well
  • Take probiotics – found in yoghurts or supplement form

Tell us, do you have any other solutions for beating the bloat?


Starts at 60 Writers

The Starts at 60 writers team seek out interesting topics and write them especially for you.

  1. Cucumbers. You have to be joking. Eat cucumber and it comes back to haunt you. Don’t try and tell me the burp less ones work. Next you will be saying cabbage as well

  2. I have just bought a magnetic belt in Singapore,out of desperation. I have been doing all the things suggested and nothing is helping,so hopefully this will!

  3. If you have to restrict your diet as much as suggested here, you have a serious problem and need to seek professional medical advice.

  4. I had been feeling bloated, suffering from sore throat, constant throat clearing & coughing – eventual diagnosis was silent reflux. Cut out fizzy drinks, citrus, tomatoes, chocolate, alcohol. Relief!

  5. i’m trying to follow the FODMAP diet…and i feel a lot better…still not sure what the main problem is,,, next week i’ll try introducing foods again…. had pizza last night with gluten and lactose…then tried taking 2 metformin this morning…. today has been like i was 4 weeks ago. but because there were so many changes i don’t know which one did it,,, next time, just one at a time!

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