Skip to main content

Wondering how to get rid of bloating? The best foods to beat belly bloat

From apples to rhubarb, here are a few of our favorite tasty bloating remedies

Man with bloated tummy.
Sean S / Unsplash

No one likes to feel bloated. Not only may you feel a little self-conscious if you have a prominent, protruding, bloated belly, but bloating is also physically uncomfortable and can make you feel sluggish. Unfortunately, quite a few foods can cause bloating, and there are additional factors that can make you bloated, so feeling bloated after eating, drinking, or even exercising is rather common.

The good news is that there are certain foods that can reduce bloating to help you relieve the discomfort. Foods that help with bloating do not make you lose fat, but they can reduce inflammation in the gut and reduce fluid retention to help you get rid of any gas or water causing a belly pooch.

Feeling bloated after eating or drinking? Wondering how to get rid of bloating? Keep reading for the best foods to reduce bloating.

Man holding his stomach.
SUPERMAO / Shutterstock

What causes male belly bloat?

According to the Cleveland Clinic, bloating occurs when air or gas gets trapped on your gastrointestinal (GI) tract anywhere along its course from the stomach, through the small intestines, all the way to the colon. 

There are different causes of bloating, such as eating foods that cause the production of gas, eating foods that you can’t tolerate (like dairy), overeating, swallowing air from eating too quickly or chewing gum, being constipated, retaining too much water, or having celiac disease or another inflammatory bowel disease. 

Chicken and asparagus.
Harry Dona / Pexels

How do men get rid of bloating?

The key to decreasing bloating is to cut back on triggers, increase certain types of fiber (in moderation), and stay hydrated. The best ways to prevent bloating in men is to avoid eating foods that cause gas, such as foods high in fiber, sugar, or sugar alcohol, and foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs), such as onions, garlic, and cauliflower. 

Dairy, carbonated beverages, chewing gum, and cigarettes can all increase bloating, so removing these triggers can help prevent bloating in men. To get rid of bloating, try gentle exercises such as walking, drinking water, and eating foods high in certain nutrients such as potassium and antioxidants.

Best foods to reduce bloating

If you’re uncomfortable and wondering what helps with bloat, try one or more of the following tasty remedies. 

Apples on a table
Suzy Hazelwood / Pexels

Apples

Apples are high in a prebiotic fiber known as pectin, which can alleviate constipation and help loosen your bowels, which can reduce bloating. Apples also contain potassium, which can help your body regulate fluid levels.

Asparagus bundle
David Todd McCarty / Unsplash

Asparagus

Asparagus is one of the best foods to reduce bloating because it is high in inulin, a type of prebiotic fiber that feeds the beneficial bacteria in your gut. This bacteria can encourage bowel movements by forming a gel-like substance that helps move stool along. That, in turn, can help reduce bloating.

Avocado in someone's hand.
Louis Hansel / Unsplash

Avocados

Avocados can help decrease bloating because they are one of the best sources of potassium, a mineral that helps remove excess fluid from the body and maintain optimal fluid levels. They are also very high in fiber, which can relieve constipation and promote a large, healthy bowel movement.

Bananas
Claudio Schwarz / Unsplash

Bananas

Studies show that, like avocados, bananas are one of the best foods to decrease bloating because they are high in potassium and fiber. This one-two punch helps to decrease belly bloat by — you guessed it — promoting bowel movements.

Strawberries
pasja1000 / Pixabay

Berries

Raspberries, blueberries, strawberries, and blackberries are high in fiber, water, and antioxidants, so they can reduce inflammation and optimize fluid balance.

Celery and celery root

Celery root acts as a natural diuretic, meaning it helps rid your body of any excess water. Celery is also high in fiber and water, so eating it can stimulate the intestines and help move along any undigested food. It also contains a natural sugar alcohol called mannitol that acts as a stool softener and gentle, natural laxative.

Pile of fresh cucumbers.
Dallasetta / Shutterstock

Cucumbers

Bloating can actually be exacerbated by dehydration because the body ends up holding onto excess water in an attempt to conserve the finite resource. Cucumbers are made up of 95% water, so if dehydration is the root cause of your bloating, they can help restore fluid balance and decrease belly bloat.

For this reason, another healthy food to reduce bloating is watermelon. These melons are not only extremely high in water, but they are also a good source of potassium, which, again, helps maintain a healthy balance of fluids.

Loose leaf green tea.
Appledeng / Pixabay

Green tea

Although not a food, per se, green tea is one of the best natural remedies to decrease bloating. It’s loaded with antioxidants that reduce inflammation along the GI tract that can otherwise contribute to bloating. Plus, the liquid alone can help correct any dehydration that might be contributing to your bloating.

Yogurt with strawberries
ponce_photography / Pixabay

Fermented foods

Fermented foods like yogurt, kefir, sauerkraut, kimchi, miso, tempeh, and pickled vegetables are among the best foods to decrease bloating. Fermented foods contain probiotics, which are the beneficial bacteria that inhabit your gut microbiome and help you digest food and decrease gut and systemic inflammation.

nuts, oats, oils, and various gluten free food on a tray.
khloe arledge / Unsplash

Oats

Oats are high in a prebiotic fiber known as beta-glucan, which decreases inflammation in the digestive tract and stimulates the bowels. An alternative grain that can help reduce bloating is quinoa, which is also rich in fiber, a complete source of protein, and naturally gluten-free.

Pineapple 

Pineapple is packed with antioxidants like vitamin C, which can reduce inflammation. It also contains a digestive enzyme called bromelain, which can also reduce inflammation in the gut and support digestion.

Rhubarb stalks
wikimediaimages / Pixabay

Rhubarb

Although not necessarily a staple in most people’s diets, rhubarb is one of the best foods to decrease bloating because it contains a compound called sennoside, which can stimulate the bowels and alleviate constipation.

Man with towel and water bottle.
ShotPot / Pexels

Other tips for reducing bloating

Including all the foods mentioned above in your diet is one of the most effective ways to reduce your bloating. However, you may also want to be proactive in taking care of your gut health in other ways. The following are a few tips to help you reduce bloating:

  • Chew slowly
  • Consume smaller, fewer meals throughout the day rather than larger ones
  • Avoid carbonated and sugary beverages
  • Have good posture while eating
  • Take 10-minute walks after bigger meals
  • Drink plenty of water throughout the day

Editors' Recommendations

Amber Sayer
Former Digital Trends Contributor
Amber Sayer is a fitness, nutrition, and wellness writer and editor, and was previously a Fitness Editor at Byrdie. She…
How to grill chicken correctly for a tender, delicious barbecue
Looking to ace that grilled chicken recipe this summer? Here's how
Chicken drumsticks on grill

It's grilling season. It's time to stock up on charcoal, pellets, and propane and get ready to enjoy some quality outdoor time with your friends and family. Aside from burgers and brats, chicken is also a grilling go-to for those guests who require a healthier option.

The difference between burgers and brats and the delicious white meat is that chicken can be tough to get right on the grill. We've all had a piece of grilled chicken that was drier than shoe leather. This quick guide on how to grill chicken will help you every step of the way through the process of grilling up tender, moist, and delicious chicken.
The tools of the trade

Read more
Learn how to make perfect grill marks every time
Perfect grill marks are shockingly easy to achieve with these easy tips
Steak on the grill

Let's be honest — when it comes to grilling, a lot of the fun is in the show. It just wouldn't be a proper backyard barbecue without all the hubbub that comes once that grill is ignited. The sounds, the smells, the caveperson astonishment and pride when it comes to all things fire-related. The whole thing is rather dramatic. And part of putting on a good show is, of course, a picture-perfect, Instagram-worthy, beautifully charred, and cross-hatched piece of meat. Be it a steak, pork chop, burger, or eggplant, no grilled entree is complete without the cosmetic upgrade of gorgeous grill marks.

Chances are, though, if you've ever attempted these beautifully blackened lines in your backyard, you know just how tricky they can be. So you may have just tossed in the tongs and forgotten the whole thing. And who could blame you? The truth is that grill marks don't make a huge difference in flavor. With all the cooking methods, tricks, and techniques used today, the technique of how to make grill marks is actually something of a lost art. But damn, they're sexy. And if you can get them just right, you'll be sure to impress your guests at your next cookout. So we're here to help with a few tips and tricks for how to get those perfect steak grill marks and make your barbecue show one worth watching.
How to make perfect grill marks

Read more
How to cook soft-shell crab at home
We got a Michelin-starred chef to show us the proper way to cook soft-shell crabs
Soft-shell crab La Torque

Soft-shell crabs are one of our favorite seafood delicacies. Whenever we see it on a menu, we jump at the chance to order the succulent crustacean, because it isn’t a super common item.

A soft-shell crab is a blue crab that has molted its hard shell. In the spring, the start of soft-shell crab season, crabbers collect the crustaceans and monitor them closely. As soon as they molt, the crabs are removed from the water and packed before the shell can harden.

Read more