16 Foods to Reduce Gas, According to Experts

No one likes the idea of dealing with pesky bloating, which may cause your stomach to rumble too much for your liking. But before you consider giving up on your favorite meals, there’s a silver lining: certain foods can actually prevent those unwanted bloating.

According to medical experts, some fruits, meals, and teas work to reduce gas and support smoother digestion. We curated these foods that can naturally reduce gas and keep your bowel undisturbed.

Yogurt

Yogurt contains probiotics — the friendly bacteria suitable for maintaining a healthy gut. Nutritional research shows that these probiotics can enhance stool consistency and frequency, making yogurt a great option for promoting digestive health.

Eating yogurt might offer relief when dealing with irritable bowel syndrome (IBS). Just be sure to choose a product that suits your dietary needs, especially if you’re lactose intolerant.

Apples

Apples aren’t just tasty and easy to consume on the go! They are also great for your digestive system. Apples contain high water content and potassium levels, which maintain a healthy fluid balance and keep you constantly hydrated.

According to studies, each medium apple contains roughly 5 grams of fiber, a recommended addition to your regular diet. An apple a day doesn’t just keep the doctors away but the gasses, too.

Ginger

People praise ginger as a remedy for different digestive issues, including nausea, bloating, and indigestion. Its unique anti-inflammatory properties help soothe the digestive system and improve overall gut health.

Brewing a simple tea of hot water combined with fresh ginger root can provide comforting relief and support your digestive well-being.

Avocados

Avocados are a “superfood,” but unlike other so-called “superfoods” that may be difficult to consume, avocados are delicious and can be prepared in many different ways.

They contain essential nutrients that can help reduce gas. Each serving provides vitamins C and K, folate, and potassium, which balance fluid and sodium levels in your body.

Cucumber

Cucumbers comprise around 95% water, making them perfect for keeping your hydration levels in check. Proper hydration is key in preventing water retention — which often causes bloating.

Besides their high water content, cucumbers are low in calories and packed with antioxidants, making them a light, refreshing addition to any meal.

Green Tea

Green tea is a refreshing morning drink and an excellent choice for maintaining hydration and reducing fluid retention. It’s rich in epigallocatechin gallate (EGCG), a compound known for its ability to neutralize harmful free radicals in the body.

Additionally, green tea contains caffeine, a natural laxative that promotes regular bowel movements. You can enjoy green tea hot, iced, or blended with ginger, frozen pineapples, raspberry, vanilla protein powder, cinnamon, and flaxseed into smoothies.

Bananas

A medium-sized banana contains roughly 3 grams of fiber, which is excellent for promoting digestive health and regularity. They also contain potassium, which stabilizes fluid balance in your body and reduces bloating.

You can infuse them into your routine meals by either slicing them over cereal or blending them along with peaches, milk, and mangoes into smoothies. You can also simply snack on them.

Papaya

Papaya (pawpaw) is rich in water and fiber, which instantly makes it a digestion-friendly option. It has other unique properties, such as papain, an enzyme that helps reduce amino acids, supports digestion, and potentially reduces gas.

You can either enjoy papaya on its own or mix it into fruit salads. You’re in for a treat, whatever the case.

Celery

Celery is not a typically satisfying crunch but is known to be a natural and refreshing alternative to drinking a bottle of water. It contains fiber and water, which maintains a healthy digestive movement and reduces gas.

Celeries contain many antioxidants, which prevent gut inflammation. You can add celery to salads and stews or blend it along with low-fat milk, frozen banana (cut into chunks), red apple, frozen raspberry, and Greek yogurt into a strawberry smoothie.

Oats

Kicking off your day with a bowl of oatmeal is an effective way of battling gas. Oats contain beta-glucan, a soluble fiber known for its anti-inflammatory properties.

According to reports, consuming oats promotes healthy digestion, supports regular bowel movements, and reduces inflammation — all of which keep your gas at bay.

Pineapple

Pineapple is rich in essential nutrients like vitamins B and C, as well as manganese. What makes it truly special is its bromelain content, an enzyme that has been used in traditional medicine for digestive issues.

Bromelain can help tackle inflammation, reducing symptoms such as swelling and bloating. However, pineapple is high in sugar, so consume it in limited portions.

Turmeric

Turmeric is suitable for adding spice and flavor to your soups and dishes. Its main ingredient, curcumin, is well-known for its strong anti-inflammatory properties.

Curcumin can also help alleviate irritable bowel syndrome (IBS) symptoms, including constipation, bloating, and gas. You can use turmeric to season various dishes, from curries and soups to roasted vegetables.

Quinoa

If you experience bloating from foods like pasta, crackers, or bread, you can replace them with quinoa. It is rich in antioxidants, which can reduce bloating and improve your digestive health.

It is also suitable for people struggling with celiac disease or non-celiac gluten sensitivity. You can use quinoa as a salad base, include it in soups, or enjoy it as a side dish.

Kiwi

Kiwi (not the bird) packs a truckload of potassium and fiber, which is perfect for your digestive health. It contains actinidin, an enzyme that helps improve digestion and speed up stomach emptying.

Kiwi alleviates symptoms like stomach pain, constipation, and bloating. You can enjoy kiwi on its own, blend it along with pineapple, mangos, bananas, mandarin oranges, and coconut water into smoothies, or infuse it with fruit salads for a digestive boost.

Asparagus

Asparagus is a fantastic source of dietary fiber and inulin — a prebiotic fiber that promotes gut health by improving the growth of beneficial bacteria. The bottom line is it can help stabilize regularity and reduce bloating and constipation.

Try roasting asparagus with olive oil and your favorite seasonings, or add it to salads and stir-fries.

Kombucha

Perhaps you know that kombucha is a fermented green or black tea beverage. But do you know that it contains probiotics due to the fermentation process?

Experts recommend drinking kombucha to stay hydrated and benefit from its anti-inflammatory properties, which can help reduce the likelihood of gas and bloating. Kombucha is one of the best drinks to replace sweet lemonades and energy drinks.