can bananas cause bloating?

How to Reduce Bloating Quickly - Causes of Bloating and Tips to Debloat Fast!!

When you dive into a fruit salad or chomp your way through an apple, you might pat yourself on the back for choosing the healthy, satisfying option instead of diving into a bag of chips or a pint of ice cream. But then…your pants feel tight. Um, WTH?

Listen up, ladies. It’s not you; it’s the fruit. While fruit is full of nutrients your body needs, some of those sweet, healthy treats can cause you to feel like you just devoured a tub of ramen noodles. Here's why: Fruit is loaded with sugar, in particular fructose and sorbitol (a sugar alcohol), and both of those nutrients can cause gas and bloating. It’s also full of fiber—which, in addition to keeping your belly flat in the long term by moving your GI tract along, can be hard to digest and create gas as a result.

Though you shouldn't nix these delish and nutrish fruits from your diet, you might want to take extra steps to avoid feeling puffy post-snack. Here, why some fruits make you prone to bloat—and how to deal.

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Do Bananas Cause Bloating?

Apples

Apples are loaded with antioxidants. In fact, a green apple contains more antioxidants than berries. But it may not be your belly’s favorite daily treat. This fruit is loaded fructose, or fruit sugar, which some people have a tough time digesting. So when their system starts to break down all that sugar, they feel gassy—as in unbuttoning-your-pants-at-your-desk level of gassy. If this sounds like you, try eating half the apple instead of the whole thing—and chew it slowly. Since you're eating less fruit, you'll reduce the amount of fructose you’re consuming. And taking your sweet time to chew gives your body more of an opportunity to digest the fiber-packed snack. 

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Pears

As part of a healthy diet, pears get a thumbs way up because they contain pectin, a type of soluble fiber that helps lower cholesterol and keeps you full. Unfortunately, pears also contain a small amount of sorbitol, a sugar alcohol that can occur naturally and is also added into things like chewing gum. And while a little bit of this type of sugar can be helpful for keeping your digestive system moving, some people might experience serious bloating—even from just a small amount of it. Since sorbitol is absorbed more slowly into the small intestine than other varieties of sugar, it can pass into your colon, where it ferments—which can cause bloating, gas, and cramps in some people. Womp. Unfortunately, there's no way to reduce the effects of this sugar alcohol other than to avoid it. However, exercise will move that gas through your bod and reduce the bloating.

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What Foods Cause Bloating | Foods That Cause Bloating | How To Fix Bloating

Cherries, Grapes, Mango, and Pineapple

Who doesn’t secretly love spitting out cherry pits? But in addition to their fun factor and delicious taste, cherries—along with grapes, mangos, and pineapple—contain a lot of, you guessed it, sugar. Occasionally, some of that sugar doesn't get completely absorbed in the small intestine—so it ends up getting stuck in the large intestine and causes you to fill up like a parade balloon. The best way to help your body completely digest all of the sugar so it doesn't make its way into large instestine is to chew these fruits as thoroughly as possible. Sticking with a one-cup serving and limiting the amount of carbohydrates and sugars you eat the rest of the day can also help keep you de-puffed.

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Where's that bloat coming from?

If you feel uncomfortably bloated after meals, it might be time to look at the types of foods you are eating. We asked a nutritionist for the top foods that lead to bloat, plus the seven best foods you should eat to reduce uncomfortable bloat and gas.

2 of 14 Worst: Broccoli, cabbage, kale

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Worst: Broccoli, cabbage, kale

Kale, broccoli, and cabbage are cruciferous vegetables and contain raffinose—a sugar that remains undigested until bacteria in your gut ferment it. That produces gas and makes you bloat. But don't shun those healthful greens just yet. "Consistently eating nutrient-rich, high-fiber foods leads to having a stronger, healthier digestive system that's less prone to bloating," Cynthia Sass, RD, MPH, Health contributing nutrition editor, tells Health.

So keep eating the green stuff, but limit your portions. And if you absolutely can't part ways with even a gram of kale, steam it: "Cooking any vegetable softens the fiber and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract," Sass says. It won't eliminate or prevent bloating altogether, but it may make your veggies easier to digest.

RELATED: 9 Health Benefits of Broccoli, According to a Nutritionist

3 of 14 Worst: Legumes

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Worst: Legumes

It's probably not news to you, but beans, along with lentils, soybeans, and peas, are gas-causing foods. These little guys are basically bursts of protein in a pod, but they also contain sugars and fibers that our bodies can't absorb. So when legumes reach the large intestine, your gut bacteria take the lead and feast on them. This process leads to gas, which can balloon your waist.

Combine legumes with easily digestible whole grains, like rice or quinoa. Your body will eventually get used to them. "If you eat fruits, veggies, nuts, whole grains, and beans often, they won't bother you as much as if you eat them sporadically," Sass says.

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4 of 14 Worst: Dairy

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Worst: Dairy

If you feel gassy after a few slices of cheese or a bowl of cereal with milk, you may be lactose intolerant—which means your body lacks the necessary enzymes to break down lactose (the sugar found in dairy products). That can cause gas to form in the GI tract, which may trigger bloating.

So before all that gas gets to you, steer clear of dairy products and opt for the many lactose-free or nondairy alternatives out there. The American Gastroenterological Association (AGA) also suggests the use of lactase tablets like Lactaid, which help people digest foods that contain lactose.

BLOATING: What Causes Stomach Bloating & How To Get Rid Of It (Food Choice, Microbiome, Probiotics)

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5 of 14 Worst: Apples

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Worst: Apples

An apple a day may save you a trip to the doctor's office, but it does not keep the bloat away. High in fiber, apples also contain fructose and sorbitol, sugars found in fruits that many people can't tolerate, Sass says. The result? You guessed it: gas and the inevitable puffy feeling.

Apples are a great snack, however, so don’t give up on them altogether. "Eating apples specifically has been linked to a lower risk of heart disease and respiratory problems, including asthma, bronchitis, and emphysema," Sass says. Eat them in moderation and separately from meals, and time your eating right: "If you'll be wearing a form-fitting outfit or bathing suit, you might not want to reach for an apple," Sass says. Other fruits that bloat: pear, peaches, and prunes.

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6 of 14 Worst: Salty foods

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Worst: Salty foods

Eating high-sodium foods can trigger water retention, which can balloon you up, Sass says. Avoiding sodium isn't as simple as steering clear of the saltshaker, however. The CDC reports that about 90% of Americans consume more sodium than is recommended for a healthy diet (2,300 mg per day for most people, and 1,500 mg for adults over 50, plus people with diabetes, high blood pressure, and high risk of hypertension). Sodium sneaks its way into most processed and packaged foods, including soups, breads, and these other surprisingly salty foods. That makes it very difficult to avoid. When and if you do succumb to salt, drink a lot of water to help flush it out.

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7 of 14 Best: Cucumber

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Best: Cucumber

People use cucumbers to reduce puffiness under their eyes—and you can eat them to do the same thing for your belly. The vegetable contains quercetin, a flavonoid antioxidant that helps reduce swelling, says Sass.

"Cucumbers have been shown to inhibit the activity of pro-inflammatory enzymes," she adds. So slice it up and eat it as is, or swap sugary drinks with a glass of cucumber water.

RELATED: What Is the Cucumber Diet?

8 of 14 Best: Bananas

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Best: Bananas

Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation.

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"Bloating can also be caused by constipation," Sass says. "If you’re not able to eliminate waste in the GI tract, you become 'backed up' so to speak, which can lead to a bloated look."

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9 of 14 Best: Papaya

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Best: Papaya

The enzyme in papaya, papain, helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract. Eat papaya whole and fresh or blended into a smoothie

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10 of 14 Best: Asparagus

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Best: Asparagus

Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat.

It also contains prebiotics, which help support the growth of 'good' bacteria, according to Sass. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas.

Finally, the vegetable contains soluble and insoluble fibers, which helps promote overall digestive health.

Related: What Your Urine Color Says About Your Health

11 of 14 Best: Yogurt with probiotics

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Best: Yogurt with probiotics

Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it.

What is the main reason of stomach bloating after eating fruits?

So eat your bloat away with yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.

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12 of 14 Best: Fennel seeds

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Best: Fennel seeds

Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.

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13 of 14 Best: Ginger

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Best: Ginger

Ginger contains the digestive enzyme zingibain. which helps your digestive system break down protein. The compound potentially helps food be digested more easily, reducing bloat, gas, or constipation.

If you already feel bloated, you probably don't want to eat—so instead, sip homemade ginger tea: Steep a few slices of sliced ginger in a mug of hot water for five to 10 minutes.

RELATED: 7 Health Benefits of Ginger

14 of 14 Best: Peppermint and chamomile tea

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Best: Peppermint and chamomile tea

If you're feeling puffy after dinner, you can sip on a hot cup of peppermint or chamomile tea. Both kinds relax GI muscles to help dissipate the gas that causes your stomach to bloat. Aside from improving digestion, chamomile can also soothe and relax, which can help ease any sort of stomach discomfort.

It’s hard to think of anything less comfortable than wearing a tight sweater or a crop top when you’re feeling bloated. The awkward belly protrusion hits at random - and often inopportune - times, leaving you self-conscious and on edge. It doesn’t seem fair! You have to go on with your day looking larger than you actually are.

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Unless, of course, there was some magical food you could eat that would ease your bloat immediately, letting your stomach rest and retract back to its usual slimmer size.

While that food unfortunately doesn’t exist, there is one fruit that comes really close: bananas.

The starchy fruit contains potassium, a mood-boosting, stroke-preventing component of superfoods that also just so happens to help your body hydrate effectively. Potassium aids your body in regulating its sodium levels, effectively balancing out the fluids in your body and easing the strain of digestion.

Bananas also contain a significant load of fiber, which, as you probably know, helps you poop.

So whether dehydration or indigestion is the problem, bananas have you covered. And most of the time with bloating, one of those conditions is to blame.

Before you take your first bite, however, make sure the banana isn’t too ripe. An overripe banana might taste 10 times sweeter, but it’s an absolute disaster for an already upset stomach. The extra sugar in the riper version of the fruit, paired with the potential for minor rotting that you just didn’t notice, is going to wreak havoc on your digestion. Stick to a fruit with average ripeness instead.

Excessively ripened bananas aren’t the only food that can make your bloating worse. Click here for other foods you should avoid if you don’t want any uncomfortable bloating.

You should know that if your stomach feels a bit odd after eating a banana, bloating isn't uncommon. Bananas contain different types of carbohydrates that can cause gastrointestinal problems.

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Fortunately, cutting down your serving size and eating specific types of bananas can usually help prevent a bloated stomach.

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Banana Nutrition Facts

According to the USDA, the average medium-sized banana (118 grams) has 105 calories. Bananas are mainly carbs, containing about 27 grams of carbohydrates. Just 3.1 grams come from fiber, while 14.4 grams come from sugar. Bananas also contain small amounts of fat (0.4 grams) and protein (1.3 grams).

In every medium-sized banana, you'll find:

9 percent of the daily value (DV) for potassium

8 percent of the DV for magnesium

10 percent of the DV for copper

14 percent of the DV for manganese

11 percent of the DV for vitamin C

7 percent of the DV for riboflavin (vitamin B2)

5 percent of the DV for niacin (vitamin B3)

8 percent of the DV for vitamin B5

25 percent of the DV for vitamin B6

6 percent of the DV for folate (vitamin B9)

Given their range of beneficial nutrients, bananas are typically considered healthy foods. However, bananas also have other benefits. These fruits contain both fermentable short-chain carbohydrates and fermentable fibers. These types of carbohydrates are prebiotics. This means that eating bananas can alter the types of microbes that colonize your gastrointestinal tract in beneficial ways.

The Worst Foods for Bloating

Many different foods can cause a bloated stomach. Foods that cause bloating and gas can come from almost any food group. For example, a study in Advanced Biomedical Research from April 2016 showed how fatty foods can cause bloating and other gastrointestinal side effects, while a study in the Journal for Nurse Practitioners from May 2016 discussed the potential for carbohydrates to cause bloating, stomach pain and other gut problems.

Given that bananas are primarily carbohydrates, banana bloating is likely caused by this particular macronutrient. Carbohydrates that cause gastrointestinal issues are known as fermentable, short-chain carbohydrates.

These types of carbohydrates come in various forms. You may know of them as FODMAPs, which stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols. Many fruits contain fermentable carbohydrates — specifically, polyols and fructose (which is a monosaccharide).

However, bananas typically aren't considered among the worst foods for bloating. In fact, bananas are low in the types of carbohydrates that make you bloat. Fruits that are more likely to cause bloating and other gut problems include apples, pears, watermelon, peaches, plums and nectarines. Fruits like apples, pears and watermelon are high in fructose, while fruits like peaches, plums and nectarines are high in polyols.

So, why might a banana make you bloat? According to Monash University, bananas aren't all the same. The way farmers breed, grow or ripen your bananas can affect the amount of fermentable carbohydrates in them. For example, bananas that didn't receive enough water while they were growing may have more fructans than average, as would those that have been exposed to cold temperatures (like your refrigerator).

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If you're experiencing bloating after eating bananas, you may need to avoid ripe bananas, or at least avoid ripening the ones you keep at home in your fridge.

Read more: The 10 Worst Foods for Bloating

Fermentable Fibers and Bloating

While it may seem easy to just avoid ripe bananas and choose green, unripe ones instead, both versions have the potential to make you bloat. While green bananas lack large amounts of fructans, they tend to be richer in fermentable fibers.

The fermentable fibers that you'd find in green bananas are known as resistant starches. However, there are other types of fermentable fibers, like pectin, that you might also find in fruits and vegetables.

Fermentable carbohydrates, like FODMAPs, and fermentable fibers aren't the same. Fermentable fibers are long-chain carbohydrates, while FODMAPs are short-chain carbohydrates. These two types of carbohydrates ferment at different rates. Fiber ferments more slowly than FODMAPs, and typically produce gas at a slower, steadier rate.

Although fermentable fibers are less likely to cause issues like bloating compared to short-chain, fermentable carbohydrates, they can still affect your gut. If you're experiencing bloating after eating green bananas, you may need to talk to your doctor or dietitian to figure out which type of carbohydrate causes the reaction.

Read more: 10 Ways to Beat Belly Bloat

Banana Portions and Bloating

While the fermentable carbohydrates in bananas are typically healthy, they can be bad for you in excess. Essentially, the chances of bananas causing you to have a bloated stomach depend on how much you've decided to eat.

As you can see in your local supermarket, bananas come in a range of different sizes. In general, you'll find that they range from extra small to extra large. In terms of actual weight, this means:

Extra small bananas are about 81 grams and are typically less than 6 inches long.

Small bananas are about 101 grams and are typically between 6 and 7 inches long.

Medium-sized bananas are about 118 grams and are typically between 7 and 8 inches long.

Large bananas are about 136 grams and are typically between 8 and 9 inches long.

Extra-large bananas are about 152 grams and are typically 9 inches or longer.

The Dietary Guidelines for Americans recommends consuming 2 cups of fruits on a daily basis. A cup of sliced banana is about the equivalent of an extra-large banana, at 150 grams. If bananas have a tendency to make you bloat, you may want to start by making sure you're eating no more than one serving per day and incorporating other healthy fruits into your diet as an alternative.

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However, if you're following a diet other than the standard 2,000-calorie diet, serving sizes may be different. For example, certain diets, like the low-FODMAP diet, recommend consuming no more than 1/2 cup of fruit per meal, although Monash University specifically suggests consuming no more than a third of a banana as a serving.

If you're experiencing a bloated stomach and are eating whole bananas, you may need to make your portions smaller and space out your fruit consumption throughout the day.

What relieves bloating fast?

Most people experience bloating at some point. Exercises, supplements, and massages can all help to reduce bloating quickly, and simple lifestyle changes can prevent it from reoccurring.

Abdominal bloating is when the abdomen feels full and tight. It commonly occurs due to a buildup of gas somewhere in the gastrointestinal (GI) tract. Bloating causes the belly to look larger than usual, and it may also feel tender or painful. Fluid retention in the body can also lead to bloating.

In this article, we provide techniques for getting rid of bloating quickly and explain how to reduce bloating in the long-term.

Quick tips to get rid of bloating

Fennel essential oil may help to ease bloating.

Bloating usually happens when excess gas builds up in the stomach or intestines. When bloating occurs right after a meal, it usually resolves itself, but it is often possible to speed up this process.

The best way to tackle bloating is to determine its cause. Common triggers for bloating include:

Digestive issues. Constipation, food allergies, and intolerances can lead to bloating. When stool becomes backed up in the large bowel, it can cause bloating and a feeling of discomfort. Excess gas may also build up behind the stool, making the bloating worse.

Diet. Fizzy drinks, too much salt or sugar, and not enough fiber in the diet can all cause bloating.

Hormonal changes. Many people experience bloating before and during their periods due to hormonal changes and water retention.

Many home remedies can help to manage the pain and discomfort of bloating. The following quick tips may help people to get rid of a bloated belly quickly:

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1. Go for a walk

Physical activity can get the bowels moving more regularly, which can help to release excess gas and stool. Getting the bowels to move is especially important if a person is feeling constipated. A walk around the block can provide fast relief from gas pressure.

2. Try yoga poses

Certain yoga poses can position the muscles in the abdomen in a way that encourages the release of excess gas from the GI tract. This can reduce bloating.

Child’s Pose, Happy Baby Pose, and squats can all help people to relieve a buildup of gas quickly. Learn more about yoga poses for flatulence.

3. Use peppermint capsules

Peppermint oil capsules may also be helpful for indigestion and related gas. Manufacturers usually market them as a treatment for the symptoms of irritable bowel syndrome (IBS), but people without IBS can also use them to relieve bloating.

Peppermint works by relaxing the intestinal muscles, which allows gas and stool to move along more effectively. People should always follow the instructions on the packet. Anyone who is prone to heartburn may need to avoid peppermint.

Peppermint capsules are available to buy over the counter (OTC) at drug stores or online.

4. Try gas relief capsules

Simethicone pills and liquid are anti-gas medications that can help to move excess air out of the digestive tract. It is essential to always take medication according to the instructions on the label.

People can find gas relievers in drug stores or online.

5. Try abdominal massage

Massaging the abdomen can help to get the bowels moving. A massage that follows the path of the large intestine is especially helpful. People can follow the steps below to do this:

Placing the hands just above the right hip bone.

Rubbing in a circular motion with light pressure up toward the right side of the ribcage.

Rubbing straight across the upper belly area toward the left rib cage.

Moving slowly down toward the left hip bone.

Repeating as necessary.

If the massage causes any pain, it is best to discontinue it immediately.

6. Use essential oils

A study from 2016 tested the effectiveness of supplements containing a combination of fennel and curcumin essential oil in 116 people with mild-to-moderate IBS. After 30 days, people reported an improvement in their IBS symptoms, including bloating and abdominal pain.

People should not consume essential oils without speaking to a doctor first. This is because some formulations may be toxic or can interfere with medication, and there is no regulation of dosages.

7. Take a warm bath, soaking, and relaxing

The heat of the bath can provide relief for a sore abdomen. Relaxation can reduce stress levels, which may allow the GI tract to function more effectively and help reduce bloating.

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Long-term solutions for bloating

Quick fixes are not always effective for some causes of bloating. However, people who have frequent bloating may find that certain lifestyle changes can tackle the causes and reduce bloating over time.

People can use these simple steps to try to prevent bloating in the long-term:

8. Increase fiber gradually

Increasing fiber intake may help to treat bloating.

Eating more fiber helps to prevent constipation and bloating. Most people in America do not get enough fiber, with only 5 percent of people meeting their recommended daily fiber intake of 25 grams (g) for females and 38 g for males.

However, it is important to bear in mind that eating too much fiber or increasing fiber intake too quickly can cause even more gas and bloating. People may notice adverse effects from eating more than 70 g of fiber a day.

When increasing fiber intake, it is best to start slowly and increase the intake over several weeks to allow the body to adjust to this change in the diet.

9. Replace sodas with water

Fizzy, carbonated drinks contain gas that can build up in the stomach. The carbon dioxide that makes soda and similar beverages fizzy can also cause bubbling and bloating in the stomach.

Sugars or artificial sweeteners in the diet can also cause gas and bloating. Drinking water eliminates these issues and helps to treat constipation as well.

10. Avoid chewing gum

The sugar alcohols in gum can cause bloating in some people. Swallowing air while chewing also may lead to bloating and gas pain. People can use ginger mints or peppermints to freshen their breath instead.

11. Get more active every day

Exercise helps your body move stool and gas out of the colon and may make bowel movements more regular. Exercise also releases extra sodium from the body through sweating, which can help to relieve water retention.

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It is vital to drink plenty of water before and after exercising to stay hydrated, as dehydration can make constipation worse.

12. Eat at regular intervals

Many people experience bloating directly after a big meal. It is possible to avoid this by eating several smaller meals each day, which can help to keep the digestive system moving.

Swallowing food quickly can introduce air into the digestive tract. Drinking from a straw can also lead to people swallowing more air, which in turn leads to gas and bloating. People who have bloating should avoid using straws if possible and try eating slowly to avoid swallowing air during meals.

13. Try probiotics

Probiotics are good bacteria that live in the intestines. Taking a probiotic supplement may help to regulate the colon bacteria that can produce gas and cause bloating.

14. Cut down on salt

An excess of sodium causes the body to retain water. This can cause a swollen and bloated feeling in the belly and other areas of the body, such as the hands and feet.

15. Rule out medical conditions

In some cases, bloating may result from a medical condition. To get rid of this bloating, a person may need help from a doctor to diagnose and manage their condition.

Inflammatory bowel disease, including Crohn’s disease and ulcerative colitis, may cause people to experience bloating. Irritable bowel syndrome (IBS), can also cause this symptom.

Gynecological conditions, such as endometriosis and ovarian cysts, can also cause pain, swelling, and feelings of bloating in the abdominal area.

People with these symptoms should discuss them with a doctor, who will also want to know about any relevant family medical history and other medical conditions. The doctor may order diagnostic tests to look for any problems. These may include an X-ray, ultrasound, colonoscopy, or blood tests.

7 Foods That Cause Stomach Bloat

16. Consider a low-FODMAP diet

FODMAPs are a type of carbohydrate that occurs in many different foods. A 2012 review article of multiple studies concluded that a low-FODMAP diet might improve symptoms in at least 74 percent of people with IBS. Typical symptoms include bloating, flatulence, and abdominal pain.

17. Keep a food diary

Food intolerances are responsible for many cases of bloating. They can lead to excessive gas in the digestive tract.

Bloating is common in people who have lactose intolerance and are unable to digest the lactose sugar in dairy products. Autoimmune intolerance to gluten, known as celiac disease, is another potential culprit.

For people whose bloating happens after meals, keeping track of food and drink intake for several weeks should help to determine whether specific foods are responsible.

The American Academy of Family Physicians offer tips for keeping a food diary and provide a template for people to get started.

18. Look at supplements and medications

Some supplements, such as iron, can cause constipation and other symptoms of indigestion. This can increase bloating. Potassium, on the other hand, may reduce bloating by helping to balance the body’s sodium levelsTrusted Source.

Medications may also cause side effects that affect GI function or cause indigestion. If this happens, a doctor or pharmacist can suggest alternatives that are more gentle on the digestive tract.

What should I eat to avoid bloating?

Bloating is a common problem often caused by issues like constipation or excess gas (1Trusted Source).

Plus, what you eat and drink can significantly affect bloating and other digestive issues.

Fortunately, many ingredients have been shown to promote regularity, prevent fluid retention, and enhance gut health, all of which can help keep bloating at bay.

Here are 20 foods and drinks that can help with bloating.

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1. Avocados

Avocados are highly nutritious, packing a good amount of folate and vitamins C and K into each serving (2Trusted Source).

They’re also rich in potassium, an essential mineral involved in regulating fluid balance and sodium levels to prevent water retention (3Trusted Source).

What’s more, they’re high in fiber, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating (4Trusted Source).

2. Cucumber

Cucumbers comprise about 95% water, making them great for relieving bloating (5Trusted Source).

Eating foods with a high water content can help ensure you stay hydrated and meet your daily fluid needs.

This may prevent water retention and alleviate bloating caused by dehydration (6Trusted Source, 7Trusted Source).

3. Yogurt

Yogurt is packed with probiotics, a beneficial type of bacteria that plays a key role in gut health.

According to some research, probiotics may improve stool frequency and consistency to promote regularity (8Trusted Source).

Furthermore, probiotics have been shown to reduce bloating and abdominal distension caused by conditions like irritable bowel syndrome (IBS), a common disorder that affects the large intestine (9Trusted Source, 10Trusted Source).

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4. Berries

Berries like strawberries, blueberries, and blackberries are loaded with antioxidants, vitamins, and minerals.

They’re also high in fiber. Blackberries, for instance, contain nearly 8 grams of fiber per cup (150 grams) (11Trusted Source).

Increasing your fiber intake can enhance gut health and soften your stool to prevent constipation and bloating (12Trusted Source).

5. Green tea

Marc Tran/Stocksy United

Green tea is a great option to help you stay hydrated and prevent fluid retention.

It’s brimming with antioxidants like epigallocatechin gallate (EGCG), which can neutralize harmful free radicals and reduce inflammation in your body (13Trusted Source).

Green tea also contains caffeine, a compound that stimulates digestive tract movement and acts as a natural laxative to support regularity. In turn, this can reduce bloating (14).

6. Celery

Celery is a nutritious veggie comprising about 95% water (15Trusted Source).

In addition to its high water content, celery contains mannitol, a type of sugar alcohol that softens stools to promote regularity by pulling water into the digestive tract (16Trusted Source, 17Trusted Source).

Additionally, the root of the vegetable is considered a natural diuretic. This means it increases urine production to remove excess water and sodium from your body, which can help alleviate bloating (18Trusted Source).

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How to fix a Bloated Stomach naturally in 4 minutes

7. Ginger

Ginger is an herb that’s well known for its ability to soothe digestive distress (19Trusted Source).

For example, some research shows that ginger could speed stomach emptying to prevent bloating and feelings of fullness (20Trusted Source, 21Trusted Source).

It also contains an enzyme called zingibain, which helps break down protein more efficiently to support healthy digestion (22Trusted Source).

8. Kombucha

Ross Tomei/Getty Images

Kombucha is a type of fermented beverage typically made from black or green tea.

Like other fermented foods, it’s rich in probiotics and can promote gut health and regularity (23Trusted Source).

It can also keep you hydrated and squeeze more inflammation-fighting antioxidants into your daily diet to help beat bloating (24Trusted Source).

9. Bananas

Bananas are popular for their flavor, portability, and convenience.

They’re also highly nutritious and an excellent source of fiber, with 3 grams of fiber found in 1 medium (118 grams) banana (25Trusted Source).

Additionally, they’re rich in potassium, a nutrient that supports a healthy fluid balance. In turn, this may prevent bloating and water retention (26Trusted Source).

10. Papaya

Papaya is a type of tropical fruit known for its sweet flavor and smooth, creamy texture.

It not only has a high water content but also provides plenty of fiber in each serving (27Trusted Source).

It likewise contains an enzyme called papain, which helps your body break down amino acids. This encourages healthy digestion and may help keep bloating at bay (28).

11. Asparagus

Asparagus is a great source of fiber, providing nearly 3 grams in each 1-cup (134-gram) serving (29Trusted Source).

Best and Worst Belly Bloating Foods

It also contains a good amount of inulin, a type of prebiotic fiber found in a variety of foods (30Trusted Source).

Studies show that inulin may support gut health and increase regularity, which may help prevent bloating and constipation (31Trusted Source).

12. Oats

Studio Create/Offset Images

Enjoying a bowl of oatmeal in the morning can be an easy and effective way to battle bloating.

That’s because oats are loaded with fiber, boasting 4 grams in each 1/2-cup (40-gram) serving (32Trusted Source).

Plus, they contain a specific type of fiber called beta glucan, which has powerful anti-inflammatory properties (33Trusted Source).

13. Pineapple

Pineapple is a tropical fruit that packs a serious punch when it comes to nutrition, with plenty of vitamin C, manganese, and B vitamins in every serving (34Trusted Source).

Pineapple also contains bromelain, an enzyme that has long been used in traditional medicine to treat digestive disorders (35Trusted Source).

In some studies, bromelain has been shown to fight inflammation, which improves issues like bloating and swelling (36Trusted Source, 37Trusted Source).

14. Turmeric

Turmeric is a spice often used to brighten curries, soups, and side dishes.

It contains a compound called curcumin, which has been studied extensively for its anti-inflammatory effects (38Trusted Source).

According to some research, curcumin may also improve gut health and reduce symptoms of IBS, including gas, bloating, and constipation (39Trusted Source, 40Trusted Source).

REDUCE BELLY BLOATING: 8 tips to improve digestion + reduce bloating

15. Quinoa

If you experience bloating after eating foods like pasta, crackers, and bread, switching to gluten-free grains like quinoa may be worth a try.

Consuming foods that contain gluten can cause digestive issues like bloating among people with celiac disease and non-celiac gluten sensitivity (41Trusted Source, 42Trusted Source).

Quinoa is also rich in many other beneficial compounds like fiber and antioxidants that help combat bloating — even if you’re not on a gluten-free diet (43Trusted Source, 44Trusted Source).

16. Apples

Apples have a high water content and are rich in potassium, which supports a healthy fluid balance and helps you stay hydrated (45Trusted Source).

What’s more, they’re brimming with fiber, with almost 5 grams in just 1 medium (200-gram) apple (45Trusted Source).

In particular, apples are high in a type of soluble fiber called pectin, which can accelerate the movement of food as it passes through your digestive tract to treat constipation and bloating (46Trusted Source).

17. Rhubarb

Mental Art & Design/Stocksy United

Although it’s often added to sweets like pies, cakes, and crisps, rhubarb is not a fruit. Rather, it’s a vegetable known for its vibrant edible stalks.

Rhubarb contains a compound called sennoside. This compound inhibits water transport from the luminal to the vascular side of the colon, acting as a natural laxative to stimulate bowel movements (47Trusted Source, 48Trusted Source).

Furthermore, it can help increase your fiber intake, with over 2 grams of fiber in each cup (122 grams) of rhubarb stalk (49Trusted Source).

How To Reduce Bloating | Get Flat Stomach | 10 Reasons Why You're Bloated

18. Kiwi

Kiwi is a popular fruit rich in several key nutrients, including fiber and potassium (50Trusted Source).

It also contains actinidin, an enzyme shown to improve digestion and speed stomach emptying in some animal studies (51Trusted Source, 52Trusted Source).

As such, several studies suggest that kiwi could benefit many digestive issues and help reduce bloating, stomach pain, and constipation (53Trusted Source, 54Trusted Source, 55Trusted Source).

19. Peppermint tea

Peppermint tea is an herbal tea that’s widely used to treat a range of digestive conditions.

Peppermint oil, in particular, has been shown to decrease inflammation and treat symptoms of IBS like stomach pain, constipation, and bloating. Plus, it may help prevent muscle spasms in the stomach and intestines, which could also help prevent bloating (56Trusted Source).

That said, more research is needed to confirm whether the benefits of peppermint oil also apply to peppermint tea.

20. Fennel

Closely related to vegetables like carrots, celery, and parsley, fennel is a plant known for its distinctive licorice-like flavor.

Interestingly, studies show that fennel and its seeds possess antispasmodic properties, meaning it can help relax the muscles in your intestinal tract to provide relief from gas and bloating (57Trusted Source).

It also acts as a diuretic to increase urine production and reduce water retention (57Trusted Source).

Other ways to prevent bloating

In addition to incorporating some of the foods and drinks listed above into your daily diet, several other strategies can help prevent bloating.

For starters, be sure to eat slowly and chew your food thoroughly. This can help reduce how much air you swallow to prevent gas buildup (58Trusted Source).

Some research also suggests that taking supplements like probiotics or digestive enzymes could be beneficial (59Trusted Source, 60Trusted Source).

Quick Relief || 5 Quick Steps to Prevent Bloating | Dr. Hansaji Yogendra

To identify whether certain foods are causing your digestive issues, you may also consider tracking your food intake.

For example, foods high in fermentable oligosaccharides, disaccharides, monosaccharides, and polyols (FODMAPs) — such as beans, dairy products, and garlic — trigger digestive symptoms like gas and bloating in some people (61Trusted Source).

Other ingredients that commonly cause bloating include sugar alcohols, cruciferous vegetables, carbonated beverages, and beer.

It’s also important to get plenty of sleep and regular exercise, as studies show that both sleep deprivation and physical inactivity may affect digestive health and worsen issues like bloating (62Trusted Source, 63Trusted Source).

Lastly, you may also consider consulting a doctor to determine whether you have any food sensitivities or other underlying conditions that could contribute to bloating, such as IBS.

The bottom line

Bloating is a common issue that can be caused by a number of conditions.

Many foods and drinks may help decrease bloating by reducing constipation, alleviating inflammation, and supporting a healthy fluid balance.

Chewing your food thoroughly, taking certain supplements, and determining whether certain ingredients contribute to your digestive issues may also help relieve bloating.

If your symptoms are serious or persist, consider consulting a doctor for personalized recommendations and treatment.

What are the side effects of eating bananas everyday?

Banana is a fruit that grows near tropical rainforests. All parts of the plant, including the fruit, leaves, "false stem," stem, flowers, and roots, can be used as medicine. In North America, most of the available bananas are from one specific variety. However, there are many varieties available around the world. Bananas have been grown as crops for thousands of years.

How to Eliminate Bloating & Improve Digestion: General Tips & Specific Plant-based Tips

Parts of the banana are used for low levels of potassium in the blood (hypokalemia), constipation, and diarrhea. They are also used for diabetes, high cholesterol, and many other conditions, but there is no good scientific evidence to support most of these uses.

How does it work ?

Banana contains chemicals and sugars. Some of these sugars act like fiber, which can help to regulate the gastrointestinal system. The chemicals might act like antioxidants and decrease swelling. Bananas also contain potassium and other vitamins and minerals.

Possibly Effective for

Diarrhea. In young children, cooked green bananas reduce symptoms of diarrhea due to various causes. In adults fed with a tube, adding banana flakes to liquid feeds reduces symptoms of diarrhea.

Insufficient Evidence for

Athletic performance. It is not clear if banana helps with exercise performance. It is possible that consuming banana helps to increase the length of time someone can exercise if the exercise is at least 2 hours in length. It might also help people to move faster. It is possible that the benefits from banana are due to its carbohydrate content, not the banana itself.

Burns. Early research suggests that using banana leaf as a dressing for burns, in combination with povidone iodine, promotes healing. A banana leaf dressing seems to be more effective for skin healing than a Vaseline gauze dressing.

Constipation. Early research in children with constipation shows that eating cooked green bananas seems to reduce pain and straining during bowel movements. In children with constipation who take laxatives, eating cooked green bananas might help to reduce how much laxative is needed.

Diabetes. In patients with type 2 diabetes, early research shows that banana starch might help with weight loss in overweight patients. However, banana starch does not seem to improve blood sugar or cholesterol levels.

How to Get Rid of BLOATING | Does the VEGAN Diet Cause Bloating???

Muscle soreness caused by exercise. Early research in cyclists shows that consuming carbohydrates from mini-yellow bananas might reduce muscle soreness and cramping after cycling.

High cholesterol. Early research in people with high levels of cholesterol in the blood shows that dried banana might reduce levels of cholesterol and improve levels of blood sugar.

Obesity. It is not clear if banana helps with weight loss in people that are obese. Some research suggests that banana starch might help with weight loss and blood sugar control, but not all research agrees.

Illness from a Shigella bacteria infection (shigellosis). Early research in children with shigellosis shows that eating cooked green bananas reduces symptoms of diarrhea and reduces the amount of blood and mucus in the stool.

Abnormally heavy bleeding during menstrual periods (menorrhagia).

Allergies.

Asthma and wheezing.

Birth control.

Cancer.

Cough.

Depression.

Discharge from the vagina (leukorrhea).

Diseases of the airways.

Eye problems.

Fever.

Genital sores.

Hangover.

Headache.

Heartburn.

High blood pressure.

Insect bite.

Joint pain.

Kidney stones.

Long-term swelling (inflammation) in the digestive tract (inflammatory bowel disease or IBD).

Low levels of potassium in the blood (hypokalemia).

Low levels of red blood cells (anemia).

Poor blood circulation.

Quitting smoking.

Sexually transmitted infections (STIs).

Skin ulcers.

Snake bites.

Starting labor.

Stomach ulcers.

Stroke.

Swelling (inflammation) of the vagina (vaginitis).

Tuberculosis.

Vitamin A deficiency.

Warts.

Wound healing.

Other conditions.

More evidence is needed to rate the effectiveness of banana for these uses.

When taken by mouth: Bananas are LIKELY SAFE in the amounts typically eaten as food. Side effects to banana are rare but may include bloating, gas, cramping, softer stools, nausea, and vomiting. In very high doses, bananas might cause high blood levels of potassium. Some people are allergic to banana. There isn't enough reliable information to know if it is safe to use banana as a medicine or what the side effects might be.

12 TIPS TO REDUCE BLOATING | FROM A VEGAN DIETITIAN

When applied to the skin: The leaves of banana are POSSIBLY SAFE when applied appropriately, short-term. Some people are allergic to banana. There isn't enough reliable information to know if other parts of the banana plant are safe or what the side effects might be.

Pregnancy and breast-feeding: There isn't enough reliable information to know if banana is safe to use in medicinal amounts when pregnant or breast feeding. Stay on the safe side and avoid amounts greater than those typically eaten as food.

Latex allergy: People who are sensitive to latex are more likely to have an allergic reaction to banana.

ADULTS

BY MOUTH:

For diarrhea: 1-3 tablespoons of banana flakes (Kanana Banana, Corpak Co) every 8 hours in a feeding tube for 7 days.

CHILDREN

BY MOUTH:

For diarrhea: 50-300 grams of cooked green bananas every day for up to 14 days in children aged 6-60 months. These children also received standard care and antibiotics as needed.

 Which fruits cause the most bloating?

Bloating is when the stomach becomes swollen, which can often occur after eating. It is rarely a sign of a serious medical condition, but it can cause pain and discomfort.

Bloating may affect up to 13 percent of the general population in the United States. People who have frequent bloating often find that their diet is to blame.

In this article, we discuss 10 foods that commonly cause bloating. We also provide suggestions for alternative dietary options that are less likely to have this effect.

1. Beans

Beans have a high fiber content and contain sugars that the body can find difficult to break down.

Beans are full of protein, carbohydrate, fiber, and vitamins and minerals. Beans may cause bloating because they have a high fiber content and contain oligosaccharides, which are sugars that the body can find difficult to break down.

People can opt for beans that are easier to digest, including adzuki and mung beans, or they can try using alternatives, such as:

quinoa

grains

lentils

Soaking beans before cooking them can make them less likely to create excess gas on digestion.

Another way to reduce the discomfort and flatulence that consuming beans can cause is to eat small amounts each day to gradually build up good gut bacteria and reduce gas.

One studyTrusted Source found that most of the participants who ate beans daily for 8–12 weeks noticed a reduction in their digestive symptoms across that period.

How To Get Rid Of Bloating? Learn How To Reduce Bloating

2. Carbonated beverages

Carbonated beverages, including sodas, have carbon dioxide gas in them to create the bubbles.

This gas goes directly to the digestive tract, where it can cause bloating. The over-consumption of these beverages can also cause other health issues. A study in the American Journal of Public Health found that sodas increase the riskTrusted Source of diabetes and contribute to obesity.

Alternatives that are more healthful and will not cause bloating include:

plain or flavored water

fresh fruit and vegetable juices

seltzer water with fresh juice, lemon, or lime

milk

hot and cold teas, especially green tea

Choosing these healthful options can help with bloating and weight loss. However, it is advisable to make sure that substitute beverages do not contain large quantities of sugar.

3. Wheat

Wheat contains a protein called gluten, which may cause bloating, gas, stomach pain, and diarrhea for some people. Bread, pasta, and many baked goods contain gluten.

Sensitivity to gluten can be due to a condition called celiac disease, which affects about 1 percent of the American populationTrusted Source.

Non-celiac gluten sensitivity might affect up to 6 percent of the populationTrusted Source, according to a report in the World Journal of Gastroenterology.

Alternatives to wheat that may not cause bloating include:

pure oats

buckwheat

wild rice

almond and coconut flours

quinoa

WERBUNG

Serious Effect Of Eating Too Many Bananas | Healthy Living Tips

4. Rye and barley

Replacing rye and barley with oat-based foods may reduce bloating.

Rye, which is related to wheat, and barley are both cereal grains.

Both grains are nutritious, rich in fiber, and full of vitamins and minerals.

However, their high fiber and gluten content can cause bloating in some people.

People can replace rye and barley with other grains, such as oats and brown rice, or with gluten-free cereals. They could also consider using pseudocereals, such as buckwheat or quinoa.

Pseudocereals are tiny, grain-like seeds from non-grass plants, which people can consume in the same way as regular cereals.

The nutritional profile of pseudocereals is superior to that of conventional cereal options, as they contain more protein and dietary fiber.

5. Onions and garlic

Onions contain fructans, which are soluble fibers that may cause bloating.

Fructans also occur in garlic, leek, agave, wheat, and a range of other gas-producing foods. Even in small quantities, onions and garlic can cause bloating and other digestive issues.

Some people may have an allergy to garlic or onionsTrusted Source, which further increases the likelihood of bloating, belching, and gas after consuming them.

People can substitute celery, collard greens, leeks, and fennel for onions. Alternatives to garlic can include other spices and herbs, such as chives and basil.

10 Easy Ways to Relieve Stomach Bloating

6. Cruciferous vegetables

Cruciferous vegetables include cauliflower, broccoli, cabbage, Brussels sprouts, garden cress, and many others.

These are healthful foods that contain many essential nutrients, including vitamins C and K, fiber, and potassium. However, they can cause some undesirable digestive symptoms, including bloating.

Cooking cruciferous vegetables makes them easier to digest. Alternatively, people can replace them with other healthful vegetables that are equally rich in vitamins and minerals but will not cause bloating. These include:

spinach

zucchini

sweet potatoes

asparagus

carrots

ginger

celery

7. Dairy

Dairy products, which include milk and a range of cheeses and yogurts, are an excellent source of calcium and protein. Some people have a condition called lactose intolerance, which means that their bodies are unable to break down lactose, the sugar in milk products.

According to one report in the European Review for Medical and Pharmacological Sciences, up to 75 percent of the world’s populationTrusted Source will lose the ability to digest lactose during their lifetime. If people have lactose intolerance, consuming milk is likely to cause bloating, gas, abdominal cramps, and diarrhea.

Some people who have lactose intolerance can eat some lactose-containing products, including cheese and yogurt, or can manage them in small quantities.

Lactose-free milk alternatives are available, including:

lactose-free milk

almond milk

soy milk

rice milk

flax milk

People can also purchase lactose-free cheeses, yogurts, and ice creams.

Are bananas good or bad for bloating?

We’ve all experienced it − that feeling when you can’t seem to zip the last button of your skinny jeans. The uncomfortable gassy bubble that resides in your abdominal area after a couple bites too many.

Bloating Causes: Bloated Belly After Exercise? – Dr.Berg

While overindulging and eating certain foods can undoubtedly trigger inflammation, there are several foods that experts recommend regularly consuming to beat bloat or prevent it altogether.

Mint can be consumed in multiple ways.

mint plants fresh

It can be steeped into a tea. Pixabay

Pleasant breath isn’t the only benefit mint brings to the table.

"Mint can act as an antispasmodic which can calm the muscular contractions of the GI tract and lessen the pain from bloat," Monica Auslander Moreno, MS, RD, LD/N, and nutrition consultant for RSP Nutrition, told INSIDER."It is best consumed fresh and raw, or steeped into a tea."

In case you need another reason to start that indoor herb garden …

Papaya contains a bloat-fighting enzyme.

Papaya

It can also help with constipation. BI Australia

Slightly sweet, the exotic papaya is full of health benefits including a bloat-fighting enzyme.

As Dr. Roshini Raj, gastroenterologist, internist, and "Lose It!" advisory board member explained,"Papaya has papain, an enzyme that helps digestion and can actually reduce inflammation in your gut."

Additionally, its high water and fiber content alleviates constipation and regulates bowel activity − a win-win for belly health.

 

Dr. Oz Shares Foods That Banish Bloat

Pineapple can help combat water retention.

Pineapple

It's also low in calories. Flickr / Kyle McDonald

Fresh or canned, pineapple serves as a nutritious low-calorie snack that’s rich in vitamin C and easy to digest.

As a natural diuretic,"Pineapple is great at flushing your system out because of the combination of enzymes it has," Carol Aguirre MS, RD/LDN, and nutritionist/dietitian at Nutrition Connections, LLC told INSIDER."It contains an enzyme called bromelain, which helps digest proteins. Pineapples also contain potassium, which helps combat water retention caused by eating foods high in sodium."

The potassium in bananas can help counteract bloating.

bananas

It also contains soluble fiber. Sandra Mu/Getty Images

As written in"Health’s "Best and Worst Foods for Bloating," bananas, also chock-full of potassium, can counteract the effects of a ballooning stomach.

Jenn Fillenworth, MS, RD and freelance culinary nutritionist advised INSIDER, "Bananas are one of the best bloat fighters out there. Since they are packed with potassium and soluble fiber, they help the body flush out excess sodium and reduce inflammation. Soluble fiber also helps to relieve constipation, which can be another cause of bloat."

Other potassium-rich foods on the"Health" list include avocados, kiwis, oranges, and pistachios.

Asparagus helps flush out excess water.

Asparagus

It can also help with digestion. Lisa Ryan/INSIDER

Hailed by Health as "an anti-bloating superfood," asparagus consumption helps flush out excess water.

Dr. Jacqueline Schaffer, M.D., wellness expert, and best-selling author, agreed, "Asparagus contains high levels of asparagine, which is an amino acid that acts as a natural diuretic. Also, it contains a prebiotic that promotes the healthy bacteria to grow which helps with better digestion. The better your digestion, the better chances you have with obtaining a flat tummy."

 

Gassy? Bloated? Constipation? How to Treat - The FODMAP Diet

Celery can help flush out excess water.

celery

Celery can keep bloat at bay. Flickr/Mike Licht

Another veggie with a flushing function, celery, is recommended as part of a diet often prescribed to those suffering from Irritable bowel syndrome (a chronic intestinal disorder in which bloating is a symptom).

Dr. Bryan Tran, DO, and co-founder of DrFormulas, told INSIDER,"There is actually a diet recommended to those with Irritable Bowel Syndrome (IBS) called a low FODMAP diet, which reduces discomfort due to gas production. This special diet stands for "Fermentable Oligosaccharides, Disaccharides, Mono-saccharides, and Polyols" which are things that can ferment in the gut and cause gas production."

Regarding celery specifically, Moreno also weighed in,"Celery has long been known as a useful food for IBS, commonly associated with bloat. It is actually quite water-based, so it has the flushing effect of water.

Consume raw or as a juice (a favorite among celebs like Busy Philipps), but skip the cream cheese topping because dairy can prompt unwanted puffiness.

Watermelon can fight off some common causes of bloat.

Watermelon

It's primarily composed of water. Boiarkina Marina / Shutterstock

If water content is the key to fighting bloat, watermelon wins. As indicated in a 2014 study, the summer staple contains almost 92%t water.

Fillenworth further explained,"Since watermelon is primarily composed of water, it helps fight dehydration, which can be a cause of bloat. Consuming watermelon will also help to act as a diuretic which can flush out excess sodium from the body."

Watermelon season typically ends in September so get your fix while you can.

13 Tips on How to Debloat Overnight [on your period] | Beauty Within

Artichokes used to be used as a digestive aid.

artichokes flickr jeremy keith ccby2

They're packed with fiber. Jeremy Keith/Flickr (CC BY 2.0)

Used as digestive aids for years, artichokes are abundant in fiber and antioxidants.

As Dr. Schaffer affirmed, "Artichokes contain a soluble fiber called inulin which can’t be digested in your digestive gut. Instead, it’s converted to short-chain fatty acids in your colon which help promote a leaner and toner version of yourself by supporting better bowel movement."

All artichoke-based foods are not belly-friendly. (A classic spinach artichoke dip is full of bloat-inducing dairy and salt.) Therefore, clean preparation is paramount for worry-free snacking.

Probiotics are important for managing bloat.

Probiotics seem to be all the rage right now as kefir and kombucha have grown in popularity over the past few years.

Dr. Josh Axe, DNM, CNS, DC, and founder of Ancient Nutrition told INSIDER,"‘Good bacteria’ called probiotics act like friendly gut bugs in your digestive tract, killing off bad bacteria that can trigger digestive issues and reactions."

When choosing probiotics, Jessica Cording, MS, RD, CDN, advised,"Yogurt and kefir are both good sources of probiotic bacteria, which help promote good digestion, which is key for managing bloat. If you’re sensitive to lactose, kefir may be more easily tolerated than yogurt, as it is almost completely lactose-free. Whichever you choose, be sure to avoid sweetened varieties, as sugar and artificial sweeteners can be rough on digestion and lead to bloating."

How to get rid of BELLY BLOAT fast | Reduce BLOATING instantly NO DETOX DRINKS

Water is the simplest solution.

ways to lose weight drink water.JPG

It helps combat gas buildup. Cameron Evans/INSIDER

While there are plenty of bloat-reducing options available at the grocery store, most often the solution is much more straightforward.

Moreno broke it down,"To combat a buildup of gas in the gastrointestinal tract (which is from fermentation in the gut, different from the bloat caused by fluid shifts in the body), the ultimate answer is usually just water! Water is the ultimate solvent (meaning, it dissolves things) and therefore flushes out matter from the gut to relieve gas and can rebalance fluid shifts."

Simple enough.