We’ve all experienced the cramps, distention, and gas caused by bloating. I know I’m bloated when my pants fit tighter than usual and I feel like a balloon that’s about to pop! It’s usually after I’ve eaten a meal in a hurry or hit the diet coke (hello caffeine) a little too hard that day. As a busy mom of two, these scenarios happen more often than I like to admit. Needless to say, the resulting bloat is uncomfortable and at times even painful.

Gas production occurs when bacteria in the large intestine break down undigested food by fermentation creating hydrogen, carbon dioxide, and methane (aka gas). When gas production is high, or gas gets trapped, you’re likely to feel bloated. 

Although bloating is technically caused by gas, you may also feel bloated from fluid retention. Fluid retention occurs when you eat a diet high in salt and causes you to feel puffy and swollen. 

While the production of gas that causes bloating is a normal part of digestion, it certainly isn’t something that should keep you from feeling your best. Luckily, there are ways to reduce and relieve bloating. Keep reading to learn more about what causes bloating, how to keep it at bay, and how to access the 1 week anti-bloat diet. 

Free Download

1-Week Anti-Bloat Diet

A PDF download that includes breakfast, lunch and dinner plans laid out beautifully for 1 week by a Registered Dietitian.

How to Beat the bloat from eating the right foods!

Why Am I So Bloated?

Certain foods, drinks, and eating habits may be causing you unnecessary discomfort. Understanding the habits associated with gas production and bloat is key to being able to make changes moving forward. 

woman feeling very bloated

Bloating can be caused by:

  • Swallowing too much air: This commonly occurs from eating very quickly, but may also happen if you use a straw, chew gum, or smoke. Be sure to chew your food thoroughly before swallowing to avoid swallowing too much air.
  • Constipation: When stool sits in the colon, bacteria continue to ferment the waste producing more gas. 
  • Drinking caffeinated beverages: The bubbles in caffeinated beverages release carbon dioxide in the gut. 
  • Eating high FODMAP foods: These foods contain fermentable sugars that can cause excess gas and bloat, especially in those with irritable bowel syndrome (IBS). We’ll explore these foods in more detail later on.
  • Increasing fiber intake too quickly: Fiber is an important nutrient that relieves constipation, lowers bad cholesterol, and helps control blood sugar. However, bloating can occur when fiber consumption is increased too quickly. Add fiber-rich foods to your diet slowly and gradually to reduce constipation, gas, and cramping.
  • Eating too much salt: High salt intake can lead to fluid retention. Drinking plenty of water and decreasing salt consumption can flush out fluids and reduce feelings of puffiness. 
  • Lactose intolerance: Lactose is a sugar found naturally in milk products that can cause gas, distention, abdominal pain, and diarrhea in those with a lactose intolerance. 

Quick Tips for Relieving Bloat

While preventing bloat from happening in the first place is ideal, there will inevitably be times when you’re feeling inflated. Try these quick tips to relieve bloat when the damage is already done.

  • Get moving! Take a walk, start exercising, bust out some squats, or dance! Think of movements that increase your heart rate. Physical activity increases blood flow which helps promote bowel movements and usher gas out of your body. Check out our home workouts to get started.
  • Stretch or do yoga to help release trapped gas. Poses that involve bringing your knees towards your chest like child’s pose or happy baby pose are thought to be most effective. 
  • Drink fluids to reduce constipation and fluid retention. Fluids play a role in breaking down food and making stool soft and easier to pass. This prevents excess gas production from stool sitting in a sluggish colon. 
  • Sip on peppermint tea to ease uncomfortable symptoms of bloating. Peppermint tea contains menthol, which may relax the gut and reduce cramping and abdominal pain.

How Long Does It Take to Relieve Bloat?

For many, occasional bloating subsides within 24 hours. You’re likely to wake up after a day of uncomfortable bloating feeling much better. However, if you regularly eat bloat-causing foods, drink caffeinated beverages, or swallow too much air while eating, it won’t be long till you’re reaching for your stretchy pants again.

Frequent bloating may be the result of consuming bloat-triggering foods on an ongoing basis. In this case, you’ll want to keep track of the foods that cause you discomfort so you can avoid them in the future.

Sometimes, chronic bloating is a sign of a more serious problem. If you’re experiencing ongoing gas, constipation, cramps, or diarrhea that doesn’t subside by making simple changes to your diet, it’s best to see a doctor. Your doctor may want to rule out conditions like Crohn's disease, IBS, ulcerative colitis, and celiac disease. 

What Foods Help With Bloating?

Chances are you’ve heard of FODMAP foods before. FODMAP stands for fermentable oligo-, di, and monosaccharides and polyols. These are fancy names for different types of highly fermentable carbohydrates. Eating foods that contain less of these types of carbohydrates may reduce gas and bloat.

vegetables help with bloating

Foods low in FODMAPs that may reduce gas and bloating include:

  • Vegetables: Bok choy, bell pepper, green beans, carrots, zucchini, potatoes, lettuce, tomato, cucumber, spinach, kale 
  • Fruits: Kiwi, grapes, cantaloupe, blueberries, strawberries, oranges, grapefruit, papaya
  • Dairy/Dairy Alternatives: Lactose-free milk, hard cheeses, brie cheese, feta cheese, almond milk, soy milk, oat milk, rice milk
  • Protein: Eggs, chicken, fish, beef, pork, tofu, tempeh
  • Grains: Oats, rice, quinoa, soba noodles, corn tortillas, bread made without wheat, rye, or barley
  • Nuts: Peanuts, walnuts, macadamia nuts, pecans, pumpkin seeds

Foods high in probiotics, a type of beneficial gut bacteria, may also help to prevent bloating. Probiotics are found in yogurt, sauerkraut, kefir, pickles, miso, kombucha, and tempeh. 

Free Download

1-Week Anti-Bloat Diet

A PDF download that includes breakfast, lunch and dinner plans laid out beautifully for 1 week by a Registered Dietitian.

How to Beat the bloat from eating the right foods!

What Foods Trigger Bloating?

Bacteria love to ferment foods high in FODMAPs creating gas that leads to feeling bloated. Limiting your intake of some of these foods could alleviate this condition. But remember, not all people are triggered by the same foods. You may handle most of the foods below without any problems.

Foods high in FODMAPs that could trigger excess gas production include:

  • Vegetables: Asparagus, cauliflower, onion, garlic, mushrooms, okra, sugar snap peas, shallots, sun-dried tomatoes
  • Fruits: Apples, apricots, pears, peaches, plums, prunes, dates, figs, mango, cherries, canned fruit/dried fruit/fruit juice with high fructose corn syrup or sweetened with sorbitol 
  • Dairy: Milk (cow, sheep, or goat), milk powder, ricotta cheese, cream cheese, cottage cheese, ice cream, custard 
  • Protein: Legumes (baked beans, kidney beans, black beans, fava beans, navy beans, lentils)
  • Grains: Wheat, rye, barley 
  • Nuts: Pistachios, cashews 

Rather than cutting out all the foods above, notice when you’re bloated and keep track of the foods you ate recently that could have caused it. There’s no need to cut out all high FODMAP foods because many of them provide fiber, vitamins, and minerals that the body needs to thrive. Sometimes, reducing your portion size of trigger foods without cutting them out is enough to reduce bloating.

If you’re finding it difficult to narrow down what foods may be causing you discomfort, see your doctor to rule out medical conditions. If you’re prescribed the low-FODMAP diet, be sure to work with a registered dietitian. The low-FODMAP diet is an elimination diet that involves removing all high-FODMAP foods and then slowly adding them back in one at a time to identify trigger foods. It’s incredibly restrictive and should be done with the guidance of a medical professional. 

What Can I Eat to Relieve Bloating In a Week?

  • Drink plenty of water to flush out fluids your body is retaining.
  • Eat foods with fiber to reduce constipation. Increase your fiber intake slowly and gradually.
  • Avoid trigger foods that cause bloating- this will look different for everyone. Some of the most common trigger foods are beans, lentils, Brussels sprouts, onions, garlic, and milk. 
  • Consume foods that contain probiotics, like tempeh or kombucha.
  • Eat more whole foods and less processed foods to reduce your salt intake.
  • Drink non-carbonated drinks like tea to avoid excess carbon dioxide in the gut. 

Should I Try Any Bloating Supplements?

Prevention is key when taking supplements like probiotics that fend off gas and bloating. Supplements, in addition to making dietary changes, may help to prevent uncomfortable gas and distention when taken before eating. Always talk to a doctor before starting a new supplement to ensure it’s safe for you. 

Probiotics can be consumed through food or in supplement form. They ward off bad bacteria in your gut to restore the natural balance of good bacteria. Probiotics help your body break down and digest food, promote gut health, and may reduce symptoms of IBS, including bloating. Look for probiotic supplements that include prebiotics. Prebiotics nourish probiotics, and they work best when taken together. 

Digestive enzymes help break down protein, fat, and carbohydrates from food to promote optimal digestion. They are created naturally in your body but can also be taken as a supplement. Although more research is needed, some studies show that digestive enzymes treat common gut issues such as bloating. 

Peppermint oil is an herbal supplement that contains menthol. Menthol reduces muscle spasms in the intestines to improve digestive issues and could reduce common symptoms of IBS. Peppermint oil can be taken in capsule form to relieve constipation, gas, and bloating. 

1 Week Anti-Bloat Diet

If bloating is something you struggle with, you're going to want to follow the 1 week anti-bloat diet. My goal is to help you find relief! I’ve removed all the guesswork by creating meal ideas for an entire week to help you diminish bloat. The 1 week anti-bloat diet includes flavorful food combinations designed to flush out excess fluids and curb gas production. In only 7 days, you’ll be bloat-free and feeling like yourself again!

Be sure to download the plan below for immediate access to the 1 week anti-bloat diet. 

Free Download

1-Week Anti-Bloat Diet

A PDF download that includes breakfast, lunch and dinner plans laid out beautifully for 1 week by a Registered Dietitian.

How to Beat the bloat from eating the right foods!


Bloating is a normal but irksome part of life. You will always produce some gas from digesting foods, but you can tweak your diet to reduce bloating. 

Chewing your food slowly before swallowing, cutting back on carbonated beverages, and decreasing your intake of trigger foods can help. Trigger foods are different for everyone, but foods high in FODMAPs may be more likely to cause bloating. Supplements like probiotics, digestive enzymes, and peppermint oil could promote gut health, reduce digestive issues, and prevent bloating. 

To kickstart your way into feeling less bloated, check out the 1 week anti-bloat diet!

About the Author
Perry Nix, MS, RD, LD

Perry Nix is a Clinical Dietitian and Nutrition Writer. She has experience providing health education in public health, corporate wellness, and clinical settings. Her passion is breaking down complex nutrition information into bite-sized pieces that are easy to digest and apply.

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