9 Foods That Can Help When You’re Feeling Bloated and Gassy

Bloating is the buildup of gas in your stomach or digestive tract. This can cause you to feel full or gassy or have sharp abdominal pains. Eating quickly can cause you to swallow extra air and leave you feeling full and bloated. Sometimes bloating happens after eating certain foods, or because of an underlying condition. Whatever the cause, feeling bloated can have you searching for fast relief.

Research shows that some foods and spices can help reduce bloating, especially for people with conditions like IBS. 

Let’s take a closer look at nine foods to consider the next time you feel gassy and need some relief.

1. Turmeric

Turmeric contains a compound called curcumin, which is known for having anti-inflammatory effects. Studies show that turmeric helps decrease bloating in people with IBS (irritable bowel syndrome), which often leads to increased gas production. 

The research looks at a range of turmeric supplementation. But generally speaking, 500 mg to 2,000 mg daily is considered safe. You can also try eating something with curry when you’re feeling bloated, as curry is usually packed with turmeric.

2. Peppermint

Peppermint oil has been shown to decrease feelings of bloating and gas, particularly in people with IBS. It contains menthol and methyl salicylate, two ingredients that have calming effects on your stomach and abdominal muscles. 

Most research looks at the effects of peppermint oil supplements. The recommended dosage is 0.2 mL of peppermint oil 2 to 3 times per day for IBS symptoms, which is usually 1 to 2 capsules. But peppermint tea is another great way to get a dose of peppermint without taking a supplement.

3. Ginger

Eating ginger can help your stomach empty faster. This can help reduce bloating, gassiness, and an upset stomach. Ginger also contains an enzyme that helps reduce puffiness, which may be another reason it helps fight feelings of bloating. Like peppermint, it also helps to relax digestive muscles. 

Research suggests that 1,500 mg of ginger helps with nausea and may prevent vomiting. But the exact dose of ginger to help with bloating isn’t clear. Still, adding ginger root to a cup or two of tea is an easy and safe way to incorporate more ginger into your diet.

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4. Fennel

Fennel oil can also relax intestinal muscles. This can decrease feelings of bloating by making it easier to pass gas. While more research is needed in humans, fennel has been shown to support healthy digestion in animals. One study looked at the effects of fennel and turmeric taken together and found that it decreased symptoms of IBS, including gas and bloating. 

5. Papaya

Papayas contain a natural enzyme called papain, which can help support digestion. People with IBS who took 20 mL of concentrated papaya enzymes daily for 40 days reported an improvement in bloating and constipation. Scientists have mostly looked at the effects of papaya supplements on bloating, rather than the whole fruit. But like the other foods listed here, it may be worth adding the whole fruit to your diet if you’re feeling bloated.

6. Bananas

Banana consumption has been shown to reduce bloating. It may be that bananas reduce the number of gas-causing bacteria in your gut. In one small study, people who were given a banana as a pre-meal snack had significantly less bloating than those who weren’t. 

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7. Yogurt

Some studies show that yogurt and other fermented milk products may improve bloating and other markers of gastrointestinal health. These studies compared fermented or cultured milk (milk treated with certain types of bacteria) to uncultured milk or milk with acid added to it. Uncultured and acid-treated milk didn’t have the same positive effects. The researchers concluded that the digestive benefits are due to the fermentation process. 

8. Pickles and other fermented foods

Fermented foods like pickles, kimchi, and sauerkraut can help with bloating when you regularly include them in your diet. These foods are processed in a way similar to yogurt. Bacteria are added to the vegetables and allowed to sit for several days. Eating fermented foods can change your gut microbiome and improve digestive health.

9. Berries

Strawberries, blueberries, and raspberries can improve gut health and reduce bloating. Berries have antioxidants and polyphenols, which support healthy bacteria in your gut. Unlike apples, pears, and some other fruits, they’re low in fructose and FODMAPs, which can promote bloating and gas.

What causes bloating?

There are many different causes of bloating. Some of the broad categories of things that can trigger bloating include:

• Certain foods or food intolerances (like carbonated drinks, fiber, lactose, and certain sugars and alcohols) 

• Digestive conditions (like irritable bowel syndrome (IBS), celiac disease, inflammatory bowel disease (IBD), and pancreatic insufficiency)

• Hormone variations (like menstrual changes, pregnancy, diabetes, and thyroid conditions)

• Other reasons (like air swallowing and cancer) 

What foods cause bloating?

Many different foods can cause someone to feel bloated. These include highly processed foods and fruits and vegetables that contain a lot of fiber. 

Foods that commonly contribute to bloating include:

• Beans, lentils, legumes, and whole grains

• Gum and mints

• Fruits high in fructose (like apples and grapes) 

• Certain green vegetables (like Brussels sprouts, kale, and broccoli) 

• Processed foods (like canned soups, packaged snacks, and frozen dinners)

• Carbonated drinks (like soda and beer)

Some people will also get bloating from dairy products if they have lactose intolerance. The good news is that there are certain foods and beverages that can help relieve this bloating as well. 

How can you prevent bloating?

There may be ways to prevent bloating even before it starts:

• Eat smaller, more frequent meals. 

• Chew slowly and take your time when eating. 

• Sit up straight for 30 minutes after eating so gravity can help with stomach emptying.

• Go for a leisurely walk after a large meal to help digestion.

Even when you do all the right things to help prevent bloating, it can still happen. The good news is that it shouldn’t last for too long.

How long does it take for bloating to go away?

The amount of time it takes for bloating to go away depends on what’s causing the bloating. For example, if you drank a carbonated beverage and are feeling full, it should go away on its own after a few hours. If you’re constipated, then it may take a few days until you poop to feel relief.

If your bloating doesn’t go away after 1 or 2 days or is getting worse, it may be a sign that something more serious is going on.

Is bloating ever a sign of something more serious?

Bloating that doesn’t go away on its own after a day or two may be a sign of underlying health conditions. Some examples include:

• Irritable bowel syndrome (IBS): IBS causes a range of symptoms, including abdominal pain, gassiness, and changes in pooping habits.

• Inflammatory bowel disease (IBD): Crohn’s and ulcerative colitis are autoimmune diseases that affect your intestine. They can cause a range of digestive problems, like diarrhea or blood in your stool. 

• Celiac disease: This autoimmune disorder leads to intestinal damage when a person eats gluten, a protein found in grains like wheat, barley, and rye.

• Small bowel intestinal overgrowth (SIBO): This occurs when extra bacteria grows in your gut, causing gas, bloating, and stomach pain.

• Liver disease: Bloating is one of the most common symptoms in liver disease. But unlike intestinal problems, this is caused by a buildup of fluid in the abdomen called ascites.

• Ovarian cancer: Fluid can also build up in the abdomen if a person has advanced ovarian cancer, which can lead to feelings of bloating.

When to see a doctor for bloating

For most people, bloating is a temporary symptom from something you ate or drank. But if you experience bloating that doesn’t go away along with any of the following symptoms, it’s important to see a healthcare professional:

• Weight loss

• Feeling more tired than usual

• Severe abdominal pain

• Vomiting

• Diarrhea for more than 3 days

• Blood in vomit or stool

• Inability to pass gas

• Not having a bowel movement for more than 7 days

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Written by:

Cherilyn Davis, MD

Cherilyn Davis, MD, is a board-certified pediatrician in New York City. She has held local and national roles at the American Medical Women’s Association including board member of the physician division and physician chair of social media.

Edited by:

Karla Robinson, MD

Karla Robinson, MD, is a medical editor for GoodRx. She is a licensed, board-certified family physician with almost 20 years of experience in health through varied clinical, administrative, and educational roles.

Reviewed by:

Frank Schwalbe, MD

Frank Schwalbe, MD, is an assistant professor of anesthesiology at the Yale School of Medicine. He has practiced anesthesiology for 30 years.

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