Foods That May Help With Bloating (and Ones That Commonly Cause It)
By Body Reset Guides editorial team · 6 min read
Quick answer: No food is guaranteed to stop bloating, but some people find meals built around easy-to-digest foods more comfortable, such as oats, rice, potatoes, eggs, lean proteins, cooked carrots, zucchini (courgette), spinach, bananas, kiwi and berries, plus plenty of water. Foods that commonly cause gas include beans, lentils, onions, garlic, cabbage, broccoli, Brussels sprouts, fizzy drinks and some sweeteners. Triggers vary, so a food diary is the best guide.
Key takeaways
- Everyone's triggers are different, so notice yours rather than following a generic list.
- Many gas-producing foods (like beans and vegetables) are also very healthy. Reducing portions may work better than cutting them out.
- Increase fiber slowly and drink enough fluids.
- Ongoing or severe bloating needs a doctor's check.
Which foods may be gentler on a bloated stomach?
| Food group | Options many people find comfortable |
|---|---|
| Grains & starches | Oats, rice, potatoes, quinoa, sourdough |
| Proteins | Eggs, fish, chicken, tofu |
| Vegetables | Carrots, zucchini (courgette), spinach, cucumber, bell peppers, green beans, cooked rather than raw if raw is hard to digest |
| Fruit | Banana (firm), kiwi, berries, oranges, grapes |
| Dairy | Lactose-free milk or yogurt, hard cheeses (if lactose is a problem) |
| Drinks | Water, peppermint or ginger tea (check with a pharmacist if you get heartburn) |
Kiwi fruit and oats are often mentioned for keeping things moving, which can help when bloating is linked to constipation.
Which foods commonly cause bloating or gas?
- Beans, lentils and chickpeas
- Onions and garlic
- Cabbage, broccoli, cauliflower and Brussels sprouts
- Fizzy drinks and beer
- Sweeteners such as sorbitol and xylitol (in some sugar-free gum and sweets)
- Large, fatty meals
- Milk and dairy, if you're lactose intolerant
- Wheat-based foods, for some people with IBS
These foods aren't "bad." Many are rich in fiber and nutrients. Try smaller portions, cooking them well, or introducing them gradually.
How do I find my own trigger foods?
- Keep a 2-week food-and-symptom diary: what you ate, when, and how you felt 1–4 hours later.
- Look for patterns, not one-off reactions.
- Reduce one suspected food at a time for a short period and note any change.
- Talk to your doctor or a dietitian before cutting out several food groups, or before trying a low-FODMAP diet.
Does fiber help or make bloating worse?
Both. Fiber (or fibre, as it's spelled in the UK) supports regular bowel movements, which can reduce bloating linked to constipation. But adding a lot quickly can increase gas. Build up gradually over a few weeks and drink plenty of fluids. The NHS suggests adults aim for 30 g of fiber a day; in the US, the Dietary Guidelines suggest about 14 g per 1,000 calories.
When should I see a doctor?
See your doctor if bloating doesn't go away or keeps returning, or if you have blood in your stool, unexplained weight loss, a lasting change in bowel habits, a lump in your tummy, or a family history of bowel or ovarian cancer.
Frequently asked questions
What foods cause bloating and gas?
Some foods may be associated with gas for some people, but individual experiences differ and there is no universal exclusion list. A simple record can capture what you notice around meals without claiming causation. Discuss persistent discomfort with your healthcare provider before making a restrictive change or assuming a food intolerance.
What are high fiber foods?
Beans, lentils, whole grains, vegetables and fruit are examples of foods that contain fiber. Amounts differ by food and portion, so variety matters more than a single special ingredient. If changes in fiber cause discomfort, discuss a gradual approach with a healthcare provider rather than making large or restrictive changes.
How long should you keep a food diary?
There is no single diary length that is right for every purpose. Decide what you want to discuss and ask your healthcare provider what information would be useful. A short, manageable record may be more practical than detailed tracking indefinitely. Stop if keeping notes becomes distressing or encourages restrictive eating.
Can anyone give advice on keeping a food diary?
A useful starting point is a brief, consistent record of meals and observations in your own words. Avoid using it as a scorecard or a reason to remove foods automatically. Bring relevant notes to a healthcare appointment if helpful; the record is context for discussion, not evidence of a diagnosis.
Why am I bloated after eating?
Bloating after eating can have several explanations, and the timing alone does not identify one. Gas, meal habits and individual food tolerance are topics a healthcare provider may explore. Note what you actually notice without assuming a diagnosis or removing many foods. Persistent, new or worrying bloating deserves medical advice.
Sources
Last reviewed by the Body Reset Guides editorial team
General information only, not medical advice. See your doctor about ongoing symptoms.
Information only — not medical advice. Our guides do not diagnose, treat, cure or prevent any condition. Talk to your doctor or healthcare provider before changing your diet, exercise or medication. In an emergency, call your local emergency number (911 in the US, 999 in the UK, 112 in the EU, 000 in Australia). See our medical disclaimer.