The 6 Worst and 4 Best Foods for Fighting Belly Bloat

Enemy No. 1: sodium. “Sodium holds onto water,” says Pam Fullenweider, RD, the founder of Fully Mediterranean in Houston. When that happens, you’re left dealing with swelling or bloating, Doyle says. Sodium is an essential mineral that you need to consume regularly — so you cannot and should not avoid it entirely — but where your sodium comes from and how much you get matters, Doyle says. Sodium found in unhealthy packaged and processed foods, such as fast food, dressings, sauces, canned soups, deli meat, and baked goods like bread, bagels, and doughnuts, is the kind to avoid, Doyle says. For general health, you’ll want to limit this kind of fare anyway.

Foods that tend to be high in saturated fat include baked goods, processed meats, and cheese. High-fat foods all take quite a bit longer to digest than other foods, says Kristin Gillespie, RD, a certified nutrition support clinician and nutrition adviser with Exercise With Style in Virginia Beach, Virginia. “Because these move more slowly through the GI tract, they can result in bloating,” she says. Take a conservative approach when it comes to saturated fat: The American Heart Association recommends limiting it to 5–6 percent of your daily calories, so no more than 120 in a 2,000-calorie diet. In other words, try not to exceed 13 grams (g) of saturated fat per day.

Dairy in its various forms — including milk, ice cream, and cheese — can lead to tummy trouble for some because of lactose, which is the natural sugar in cow’s milk. Many people have trouble digesting lactose, especially older adults and those of African, Native American, or Asian background, according to the International Foundation for Gastrointestinal Disorders. If you find that dairy bothers you, but you can’t give up dairy, try taking an enzyme supplement like Lactaid before you eat dairy foods to help your body break down lactose, Doyle says. An exception here is yogurt, which may fight belly bloat (more on that below).

While an undeniably healthy food, apples are high in fructose, and too much fructose can cause bloating, according to Johns Hopkins Medicine. Apples are also considered a high-FODMAP food, and these may lead to bloating in some people, Doyle says. FODMAP is an acronym for sugars that the small intestine absorbs poorly (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), according to Johns Hopkins Medicine. People with IBS may benefit from a low-FODMAP diet, says Monash University, the institution that created this diet plan. Onions, garlic, kidney beans, and cashews are other healthy high-FODMAP foods that people with IBS should be mindful of. Doyle notes that a low-FODMAP diet should be followed only temporarily and under the guidance of a registered dietitian.

Legumes, such as beans and lentils, can cause bloating because of their fiber content, Doyle says. Nonetheless, these plant-based foods are low in saturated fat and sodium, and they are nutrient powerhouses, Harvard Health notes. Fiber specifically is one of the nutrients in legumes that you don’t want to skimp on. “[Fiber] fills you up, keeps the digestive tract running smoothly, and feeds the beneficial bacteria in your gut microbiome,” Doyle says. You may be able to avoid excessive gas and bloating if you gradually increase your fiber intake, such as by slowly adding more lentils to your diet versus diving into a big bowl of bean chili, Doyle says. Products such as Beano can help reduce belly bloat when you're upping your fiber intake. Drink plenty of water, too, while you're at it.

Cruciferous veggies include broccoli, cauliflower, cabbage, kale, arugula, and Brussels sprouts — some of the healthiest foods out there, according to the Academy of Nutrition and Dietetics. But large amounts can cause excess gas to build up, leading to bloating, Doyle says. These veggies contain a sugar called raffinose, which can cause gas, according to the International Foundation for Gastrointestinal Disorders. Raffinose is also found in beans.

As mentioned, these vegetables are salubrious, with nutrients such as folate and vitamins K, C, and A, according to the Academy of Nutrition and Dietetics. “Rather than cutting these out completely, try eliminating one of them at a time to see if your symptoms improve,” Fullenweider says. “Once you’ve determined your trigger foods, try incorporating some back into your diet in smaller amounts rather than eliminating them completely.”

4 Foods That Help With Bloating

Crunchy cucumbers are 96 percent water, and water-based foods are key to soft stools and smooth digestion, according to Cleveland Clinic. Cucumbers also contain a flavonoid called quercetin, notes the Canadian Academy of Sports Nutrition. Quercetin has strong anti-inflammatory properties, so it could reduce swelling in your belly, though more studies in humans are needed to confirm this effect.

Yogurt can keep your tummy happy. “Yogurt is pretty widely known for its positive impact on gut health,” Gillespie says. “With probiotics, which help to regulate digestion and improve overall GI health, yogurt can help prevent bloating.” Doyle suggests looking specifically for the words “live, active cultures” on the label when shopping for probiotic-rich foods. Also, opt for plain varieties, as added sugar may also contribute to bloating.

Kefir, a fermented milk drink, also contains probiotics, according to previous research, so it, too, may flatten your tummy.

The most common association of asparagus is with urine and the way the spring vegetable can make your pee smell, but you’ll also be peeing more frequently after eating it. This is due to the diuretic properties found in asparagus’s asparagine, according to the National Institutes of Health (NIH). Diuretics help your body flush out salt and water, according to Mayo Clinic, which could, in turn, decrease bloating.

Bananas fight bloat and discourage water retention because of their potassium content. “Potassium is a mineral and electrolyte that is important for regulating sodium levels in the body,” Doyle says. “Therefore, potassium-rich foods can help decrease water retention.” In addition to bananas, you can find potassium in acorn squash and dried fruits, such as apricots, prunes, and raisins, according to the NIH.

If you overdid it and want to reduce bloating, try drinking water, taking a walk, or following any number of these and other bloat-reducing steps.