Foods That Reduce Gas and Bloating

Posted by on 12/20/17 7:00 AM

Family holiday dinner

Between Christmas and New Year’s and all the different holiday gatherings in between, the next few days might feel like a marathon for your digestive system.

And if you’re someone who deals with bloating and gas, this time of year can be especially tough. That’s why we’ve put together this list of foods that reduce gas and bloating for people with conditions such as IBS and other digestive disorders.

Dandelion Greens are good for gas and bloating.Dandelion greens

This bitter herb/backyard pest is something of a “bloat and gas-fighting all-star,” as Ashley Neglia put it in the Huffington Post.

She cites a study at the University of Maryland Medical Center that found that these greens act as a diuretic and free the body of excess water.

They also prevent gas by increasing stomach acid production and boosting digestion. If you’re serving salad before one of your holiday dinners, consider adding some of these greens.


Bananas are great for bloating or after a not so healthy processed food meal.If you’re feeling bloated after eating sodium-rich foods – basically any fast food, or processed dish – you can find relief from digestive disorders with a banana. The potassium in this fruit bowl staple can balance your sodium intake.

Other potassium-rich foods include swiss chard, sweet potatoes, acorn squash, spinach and salmon, all of which can help decrease feelings of bloat caused by high sodium levels.


Water and water-filled fruits are good for gas and bloating.

It’s never a bad idea to drink more water, but H20 deserves a spot on this list of foods that reduce gas and bloating. Drink it instead of carbonated beverages. If you’re not a fan of the taste of plain water, it’s easy to make infused water by letting fruits and herbs soak in a pitcher for a few hours.

You can also load up on fruits and vegetables that are easy to digest and full of water, such as cantaloupe, celery, cucumbers and grapes.

Papaya and pineapple

Pineapple and Papaya are great for digestion by breaking down proteins quicker.Again, from Neglia: “Their ability to break down proteins in meat not only make pineapple and papaya natural meat tenderizers, but these enzyme-rich foods can also ease digestion by helping to break down proteins during digestion.”

And that’s important, because the longer it takes proteins to digest, the more likely it is you’ll experience bloating and gas.


Tumeric is one of many spices that aid in digestion, gas and bloating.Certain spices can help you deal with gas and bloating. People in Asia use turmeric to treat indigestion and deal with bloating – it helps that it has a nice color and flavor.

Other spices to consider include caraway seeds, black pepper, anise, cardamom, rosemary, and basil, all of which can do wonders for your digestive tract.

Chamomile tea

Many people use chamomile teaa asan aid to reduce gas and bloating.Last on our list of foods that reduce gas and bloating is a beverage.

People use this tea to aid digestion and eliminate IBS symptoms such as gas and cramping. All you’ll need to make chamomile tea are chamomile flowers, which you can find at your local health food store.

But you may want to pair it without another powerful digestive aid that we’ve mentioned, turmeric, along with some ginger, cinnamon, honey and coconut milk for added taste. And be sure to read our blog post from earlier this year to find additional tea recipes.

If you’re looking for other ways to improve your gastrointestinal health, turn to Proper Nutrition. We make our dietary supplements from protein-rich whitefish filled with bioactive peptides that work to boost your gut integrity. 

And to all our readers, we wish you a safe and happy holiday, one where you can enjoy yourself…and your meals

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Topics: foods that reduce gas and bloating

Written by Proper Nutrition

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