And if all species of bloat feel awful, there room actually two different kinds: gas bloat and water bloat.

The gassy kind of bloat makes you unbutton your blue jeans after eating specific foods—often beans, dairy, cruciferous veggies choose broccoli or cauliflower, or greasy foods. “But we’re all very different, and also some foods that might trigger gas for one human don’t for another,” says dietitian Jessica Cording, RD.




Water-retaining bloat provides you feel favor the Michelin Man—puffy every over. It"s prompted by hormonal changes during her menstrual cycle, dehydration, or eating several salty foods and also not sufficient potassium and water.

That"s why, it"s crucial to note, beyond eating the best foods, water is vital for de-bloating, claims dietitian Torey Armul, RD. Specifically when you"re eat high-fiber foods. "When you eat fiber, you must drink sufficient water come digest it and also move efficiently through her GI tract." Armul adds the you may want to steer clean of fizzy water or seltzer, though, i m sorry can add extra gas to your digestive tract.

You are watching: Best foods for bloating and constipation

No matter the bloating culprit, the good news is that you can get back on track rapid by loading increase on this 34 foodstuffs that mitigate bloating, follow to nutritionists.

1. Yogurt


Yogurt is packed through probiotics—good bacteria that populate her GI street to support a healthy and balanced digestive procedure and calm inflammation. “Probiotics are an essential piece in the large picture of gut health, especially when you’ve acquired bloating and also gas,” says Cording. Go Greek to bump up the protein to 20 grams when lowering the carb count, and also enjoy it together dessert v some new fruit prefer grapefruit slices or blueberries.

Can’t digest yogurt since of the lactose? try kefir, says Cording. “It’s 99 percent lactose totally free and has actually a greater variety of probiotic bacteria,” she says.

Per 7-ounce serving Greek yogurt: 146 calories, 4 g fat (2.5 g sat fat), 68 mg sodium, 8 g carbohydrates, 7 g the sugar, 0 g fiber, 20 g protein

2. Ginger


One of the oldest organic medicines around, ginger’s anti-inflammatory properties occupational wonders top top bloat and gas. “Ginger has a digestive enzyme referred to as zingibain, which help the body failure protein,” states Tara Coleman, a clinical nutritionist in mountain Diego.

“It likewise has a quite relaxing effect on your intestines, reducing inflammation in your colon, which help the food girlfriend eat pass v your system more easily, and in turn, alleviate the bloat and gas girlfriend experience,” says Kristin Kirkpatrick, RD, well-being manager in ~ the Cleveland Clinic wellness Institute. Gain it in a warm cup the homemade tea come sip on that before, during, or after a meal.

Per 1 tsp fresh ginger: 2 calories, 0.01 g fat (0 g sat fat), 0 mg sodium, 0.4 g carbohydrates, 0.03 g the sugar, 0 g fiber, 0.04 g protein

3. Fennel

Fennel is a herbal diuretic that deserve to also help banish minister gas (a.k.a. It works on both species of bloating). “The link anethole, fenchone, and estragole in fennel seeds have actually antispasmodic and anti-inflammatory properties the relax intestinal muscle and permit trapped gas come dissipate,” says Coleman.

While girlfriend can add the seeds to a cup the tea, Cording says you deserve to also include a cup that sliced fennel bulb right into your salad to add a small extra fiber to assist you fill up and feel satisfied because that longer.

Per 1 cup sliced fennel bulb: 27 calories, 0.2 g fat (0 g satellite fat), 45 mg sodium, 6 g carbohydrates, 3 g of sugar, 3 g fiber, 1 g protein

4. Bananas

Potassium is the key reason this low-maintenance food helps through bloat. “Part of what causes your body to retain water is you’ve consumed too much sodium,” says Cording. “Potassium-rich foods aid flush out sodium and also water." She says that while eat one banana won"t magically cure bloat, eating potassium-rich foodstuffs like bananas throughout the day will help reduce bloat.

Per medium banana: 105 calories, 0.4 g fat (0 g sat fat), 1 mg sodium, 27 g carbohydrates, 14 g of sugar, 3 g fiber, 1 g protein

5. Lemons

Yep, the old lemon water trick in reality works. Lemon juice is very similar in mountain to the stomach"s digestive juices (yum!) states Coleman, so the can aid relieve bloating and other symptom of indigestion. By drinking lemon juice top top the reg, you’re doubling down on hydration plus acquiring acids to help your GI tract move things follow me faster.

Per ounce of lemon juice: 7 calories, 0.1 g fat (0 g satellite fat), 1 mg sodium, 2 g carbohydrates, 1 g the sugar, 0.1 g fiber, 0.1 g protein

6. Cantaloupe

Don’t allow the sweetness fool you—melons are nearly all water (90 percent). “The water contents in cantaloupe, and also watermelon and honeydew, is tantamount to having actually water indigenous a glass," claims Kirkpatrick—helping hydrate your body and also reduce bloating. “They’re also natural diuretics, for this reason they aid you urinate overfill water and also salt from your body.”

Cantaloupe additionally has more potassium than other melons, which helps your body flush out any type of excess sodium and also water it’s holding onto, claims Cording.

Per cup of cubed cantaloupe: 54 calories, 0.3 g fat (0 g sat fat), 25 mg sodium, 13 g carbohydrates, 13 g that sugar, 2 g fiber, 1 g protein

7. Avocado

If you’re top top a low-carb diet, choose keto, avocados are fantastic source the bloat-reducing potassium and also antioxidants for just six carbs—a quarter what you’d get in a banana. “After an indulgent weekend, civilization think you must starve it out on celery and lettuce, however avocados room a nutrient-rich food the will help you feel satisfied for this reason you’re not hangry when you’re trying to get earlier on track,” claims Cording.

Per 1/3 fruit: 106 calories, 10 g fat (1 g sat fat), 5 mg sodium, 6 g carbohydrates, 0.4 g that sugar, 4 g fiber, 1 g protein

8. Box pumpkin

Another potassium-pumped food, winter squash favor pureed pumpkin additionally serves increase a hefty sheep of fiber to help get things relocating through her digestive tract—which helps through bloating and gas. You’ll additionally get a whopping 14,000 IU the vitamin A to assist soothe inflammation, to add Cording.

Per fifty percent cup the puree: 50 calories, 0 g fat (0 g satellite fat), 10 mg sodium, 11 g carbohydrates, 4 g that sugar, 4 g fiber, 2 g protein

9. Cucumber

“Cucumber consists of lots of water to assist keep friend hydrated,” says Cording, i beg your pardon is great for helping to clear the end excess water from your cells and gas from your GI tract. What’s more, cucumbers save on computer sulfur and also silicon, which act together a mild organic diuretic that makes you pee. They’re likewise a great way to obtain your GI tract relocating minus the gassy aspect of cruciferous veggies.

Per 1/2 cup slices: 8 calories, 0.06 g fat (0 g satellite fat), 1 mg sodium, 2 g carbohydrates, 1 g the sugar, 0.3 g fiber, 0.3 g protein

10. Asparagus

The amino mountain asparagine in asparagus is one more known diuretic that helps mitigate water retention. “Asparagus likewise contains prebiotic fiber, i m sorry are great to nourish the probiotics in her gut and also keep your digestive street running,” claims Cording.

Per 1 cup offer (raw): 27 calories, 0.3 g fat (0 g satellite fat), 0 mg sodium, 5 g carbohydrates, 3 g of sugar, 3 g fiber, 3 g protein

11. Kiwi

These powerful little fruit contain one more enzyme, actinidin, the helps rate digestion, says Cording. Simply two kiwis space also terrific source that bloat-beating potassium and also fiber—all for simply 90 calories.

Per 2 entirety kiwis: 90 calories, 1 g fat (0 g satellite fat), 0 mg sodium, 22 g carbohydrates, 13 g of sugar, 4 g fiber, 2 g protein

12. Papaya

The papain in papayas is yet another enzyme the helps break down the foods items you eat and also fight inflammation. “You deserve to buy papain in complement form. It’s very effective for reassuring the digestive process, especially during the menstrual cycle,” says Cording.

➡ sign up with WH stronger today and also get unlimited access to digital content, to exclude, workouts, and more!

You’ll additionally get fiber in addition to a healthy and balanced dose that the anti-inflammatory vitamin A. Just keep a offer to one cup, add to Cording, since the high lot of fructose have the right to sometimes be rough on your GI system.

Per 1 cup pieces: 62 calories, 0.4 g fat (0.1 g sat fat), 12 mg sodium, 16 g carbohydrates, 11 g that sugar, 3 g fiber, 0.7 g protein

13. White beans

While other beans have the right to lead to mega-bloat, white bean (a.k.a. Navy beans) room actually "high in potassium, i m sorry helps offset sodium level in our body," states Keri Gans, RD, writer of The tiny Change Diet.

White beans are a good addition to soups, along with kale, carrots, and also other vitamin-rich veggies. Or, you deserve to use them together an alternate to chickpeas in hummus because that an equally protein-packed spread.

Per cup, cooked: 100 calories, 1.5 g fat (0 g satellite fat), 110 mg sodium, 25 g carbohydrates, 2 g of sugar, 12 g fiber, 8 g protein

14. Pineapple

Another water-dense fruit, pineapple contains a digestive enzyme referred to as bromelain, claims Gans. "Mostly reported anecdotally, bromelain is believed to help in digestion, by breaking under proteins in the stomach that might otherwise reason bloating." throw pineapple in her morning smoothie, or enjoy a pair slices for an afternoon snack.

Per fifty percent cup: 80 calories, 0 g fat (0 g satellite fat), mg sodium, 0 g carbohydrates, 16 g of sugar, 1 g fiber, 0 g protein

15. Beets

Beets are another potassium-rich food, i m sorry can help counteract salt in her body, and also therefore bloat. In fact, "One cup that beets has much more potassium, fiber, and protein than a medium banana," states Armul. Plus, it has actually fewer calories, too.

Add beets to her salad, roast them through a tray the veggies, or part them right into sticks and bake them to do beet fries.

Per cup, cooked: 37 calories, 0 g fat (0 g sat fat), 32 mg sodium, 12 g carbohydrates, 6 g of sugar, 2 g fiber, 1 g protein

16. Kimchi

Yogurt isn"t your just probiotic-packed option. Kimchi—which is make from fermented cabbage—is another an excellent choice to assist with bloat, says Armul.

You can find kimchi in oriental restaurants, at many grocery stores, or you have the right to learn to do your very own at home.

Per half cup: 11 calories, 0 g fat (0 g sat fat), 374 mg sodium, 2 g carbohydrates, 1 g of sugar, 1.2 g fiber, 4 g protein

17. Celery Root

Celery root is a powerhouse for fighting water retention and bloat, since it has a compound that acts favor a diuretic. “It provides you urinate, so it can aid with any kind of water bloat you’re feeling,” says new York City-based dietitian Brigitte Zeitlin, RD.

Cut celery root right into cubes and also sauté with thyme and also onion, purée it into soup, or roast that in the range as “steaks.”

Per 1 cup diced: 19 calories, 0.2 g fat (0.1 g satellite fat), 96 mg sodium, 4 g carbohydrates, 2 g of sugar, 2 g fiber, 0.8 g protein

18. Tomatoes

When it comes to water bloat, consuming more water (which tomatoes contain lots of) is key. “It could sound counter-intuitive, yet fluid pushes out fluid,” says Zeitlin.

Slice them up to make salsa or height off a sandwich. Since heat evaporates tomatoes" water and also breaks under their fiber (which helps store your cradle moving), eat "em raw.

Per 1 cup chopped or sliced: 34 calories, 0.4 g fat (0.1 g satellite fat), 9 mg sodium, 7 g carbohydrates, 5 g of sugar, 2 g fiber, 2 g protein

19. Coconut Water

Bananas aren"t the just food high in water retention-fighting potassium; coconuts contain lot of of this electrolyte, too. “Your body holds onto water when there’s too lot sodium." states Zeitlin. "Potassium helps push out sodium.”

Avoid the bloating effects of street by choose a coconut water with as little sugar as possible, Zeitlin recommends. Under it straight or dilute the with constant water.

Per 1/2 deserve to (260 mL) coconut water: 49 calories, 0 g fat (0 g satellite fat), 34 mg sodium, 12 g carbohydrates, 11 g of sugar, 0 g fiber, 0 g protein

20. Artichokes

When foodstuffs linger in your gut, they ferment, causing gas. Adding fibrous foods, like artichokes, to your diet stays clear of this through pushing foodstuffs along.

“They’re means more functional than get credit for,” claims Zeitlin: add artichoke hearts come salads, pasta, or toast—or simply grill lock whole and dip them in yogurt-dill sauce. Just watch the salt count on box versions.

Per ½ cup artichoke hearts, cooked in water: 45 calories, 0.3 g fat (0.1 g satellite fat), 50 mg sodium, 10 g carbohydrates, 0.8 g that sugar, 5 g fiber, 2 g protein

21. Zucchini

This summer fruit is a an excellent source the fiber to assistance GI motility. “It activates her GI system and pushes out anything that’s backed up and causing bloat and also extension,” claims Zeitlin.

Pair zucchini noodles v homemade low-sodium tomato sauce and also turkey meatballs or add cubed zucchini come stir-fries and also salads.

Per 1 cup sliced: 19 calories, 0.4 g fat (0.1 g satellite fat), 9 mg sodium, 4 g carbohydrates, 3 g of sugar, 1 g fiber, 1 g protein

22. Lentils

I know what you"re thinking: Don"t bean make you bloated? Well, the depends. Legumes perform make some human being feel gassy.

That said, though, lentils are “a phenomenal source of fiber, and a tiny bit go a long way,” states Zeitlin. If you take care of legumes well, the fiber in lentils assist you push anything lagging in her GI tract best on through.

Zeitlin proposal sautéeing lentils to make them easier to digest. (Don"t worry, friend won"t break down all their fiber.)

Per 1/2 cup cooking in water: 110 calories, 0.4 g fat (0.1 g sat fat), 188 mg sodium, 19 g carbohydrates, 2 g the sugar, 8 g fiber, 9 g protein

23. Oatmeal

All entirety grains save bloat-beating fiber, but oatmeal can take the cake.

“Having it an initial thing in the morning will assist you move your bowels sooner, so you’ll feel better all day,” says Zeitlin. Peak your oatmeal through chopped walnuts and berries for additional fiber, antioxidants, and also protein.

Per 1 cup cooked through water: 147 calories, 1 g fat (0.2 g satellite fat), 173 mg sodium, 32 g carbohydrates, 1 g of sugar, 5 g fiber, 6 g protein

24. Spinach

High in immune-boosting and inflammation-fighting antioxidants, spinach has actually truly deserve its reputation together a superfood, says Zeitlin.

You’ll obtain the many fiber by eat spinach raw, however cooking it renders upping your intake easier. Zeitlin recommends including spinach to still-hot stir fries so the wilts simply a bit.

Per 1 cup raw: 7 calories, 0.1 g fat (0 g satellite fat), 24 mg sodium, 1 g carbohydrates, 0.1 g the sugar, 0.7 g fiber, 0.9 g protein

25. Raspberries

Many fruits, choose pears and peaches, have actually high street counts that deserve to leave friend gassy. “That’s why get a much better rep because that helping you to de-bloat,” says Zeitlin.

Add half a cup fresh or frozen raspberries come oatmeal or a smoothie.

Per 1 cup raw: 64 calories, 0.8 g fat (0 g sat fat), 1 mg sodium, 14 g carbohydrates, 5 g of sugar, 8 g fiber, 1 g protein

26. Blueberries

These small antioxidant-packed fruits room high in water and also fiber to store your digestive mechanism grooving, says Atlanta-based dietitian Marisa Moore, RD.

Frozen berries have just as many nutrients together fresh ones, therefore toss either into whole-grain pancakes or on top of a parfait with plain low-fat Greek yogurt.

Per 1 cup raw: 80 calories, 1 g fat (0 g sat fat), 0 mg sodium, 17 g carbohydrates, 12 g the sugar, 4 g fiber, 1 g protein

27. Watermelon

Made up of much more than 90 percent water, watermelon is a tasty method to get more bloat-fighting liquids into your diet. This normally sweet fruit is likewise a source of lycopene, an antioxidant carotenoid linked with love health.

Snack top top a grasp of watermelon when hunger strikes.

Per 1 cup life cubes: 46 calories, 0.2 g fat (0 g sat fat), 2 mg sodium, 12 g carbohydrates, 9 g the sugar, 0.6 g fiber, 0.9 g protein

28. Sweet Potato

Yet another potassium-rich food the fights sodium-induced water retention: sweet potatoes. (Plus lock contain the antioxidant beta carotene.)

Bake sweet potato and also top with a dollop of Greek yogurt, add roasted cubes to salads or serial bowls, or purée it into root veggie soup. (Just keep the skin on, due to the fact that it includes lots that fiber.)

Per 1 tool skin-on potato: 130 calories, 0.2 g fat (0 g sat fat), 524 mg sodium, 30 g carbohydrates, 9 g the sugar, 4 g fiber, 3 g protein

29. Mint

It’s no wonder mint tea is one after-dinner staple in numerous cultures: The herb may assist improve digestion. “Most research study is on peppermint oil taken as supplement or capsule, however mint leaves are traditionally supplied for digestion services at the finish of a meal,” states Moore.

Brew you yourself a mug that mint tea when managing bloating or indigestion.

Per 2 tbsp new peppermint: 2 calories, 0g fat (0 g sat fat), 1 mg sodium, 0.5 g carbohydrates, 0 g the sugar, 0.2 g fiber, 0.1 g protein

30. Dark Chocolate

With around two grams of fiber per ounce, dark chocolate satisfies your sweet tooth and also keeps her GI tract humming along.

Opt because that a level bar made through at the very least 70 percent cacao, or sprinkle 100-percent cacao powder right into your morning latte or on overnight oats.

Per 1 oz (70 come 85 percent cacao): 170 calories, 12 g fat (7 g sat fat), 6 mg sodium, 13 g carbohydrates, 7 g of sugar, 3 g fiber, 2 g protein

31. Oranges

An excellent source of potassium, filled v water, and also packing a healthy and balanced serving of fiber come boot, oranges room an anti-bloat triple-whammy, Moore says.

Opt for the whole fruit rather of OJ come ensure you don’t miss out top top the fiber (or overdo that on the sugar).

Per 1 medium fruit: 65 calories, 0.3 g fat (0 g sat fat), 0 mg sodium, 16 g carbohydrates, 13 g of sugar, 4 g fiber, 1 g protein

32. Grapefruit

Grapefruits room packed with water (and are also a an excellent source the fiber) to save your GI tract moving along, states Moore.

Use grapefruit to include brightness to salads and also smoothie bowls, or offer it together chicken or shrimp because that a fight of zest.

Per 1 little grapefruit: 64 calories, 0.2 g fat (0 g sat fat), 0 mg sodium, 16 g carbohydrates, 14 g the sugar, 2 g fiber, 1 g protein

33. Butternut Squash

Like numerous other bloat-fighting foods, butternut squash likewise contains plenty of potassium (300 milligrams per cup, to it is in exact) to support fluid balance, claims Moore.

Roast cubes of butternut squash in olive oil or mix steamed squash right into your favourite soup.

Per 1/2 cup: 40 calories, 0 g fat (0 g sat fat), 0 mg sodium, 10 g carbohydrates, 2 g the sugar, 2 g fiber, 1 g protein

34. Pomegranate

Pomegranates save potassium and a healthy and balanced dose of fiber to support digestion and ease bloating.

Since pomegranate is fairly high in sugar, though, you"re best off staying clear of fiber-stripped juice and adding a couple of tablespoons of seed to salads or grabbing a grasp to obtain your sweet fix.

See more: Spr A Sprained Ankle Should Be Iced, How To Heal A Sprained Ankle Fast

Per pomegranate: 120 calories, 1.8 g fat (0.2 g sat fat), 5 mg sodium, 28 g carbohydrates, 21 g that sugar, 6 g fiber, 3 g protein

Colleen de BellefondsColleen de Bellefonds is an American freelance reporter living in Paris, France, with her husband and dog, Mochi.
This content is created and maintained through a third party, and also imported ~ above this page to assist users administer their email addresses. Friend may have the ability to find more information around this and comparable content in ~