What Foods Minimize Bloating?

Bloating is characterized by an extreme feeling of fullness or tightness in the stomach, according to the National Institutes of Health. Your abdomen may even look swollen. Although bloating can be very uncomfortable, it's rarely serious. A number of natural whole foods can give you some relief. But if you experience repeated or very painful bloating, see your doctor.

Fluids

Dehydration can sometimes cause bloating, so simply drinking water can alleviate your bloating. If you don't drink enough fluids, your body may try to hold on to whatever it has. Drink water to replenish your fluid levels and move along any food you're still trying to digest. Water is the preferred fluid, as dairy products may exacerbate your gastric problems if you're lactose intolerant. Avoid soda and carbonated beverages, as well. They may cause you to bloat even more. Drink just enough water to quench your thirst. Drinking too much can cause you to bloat.

Probiotics

Fermented foods that contain probiotic bacteria may ease your bloating. Registered dietitian Jeannie Gazzaniga-Moloo of the American Dietetic Association recommends yogurt with live, active cultures. Check nutrition labels, as those on your yogurt container will note which cultures the food contains. If you're lactose intolerant or allergic to dairy, try a probiotic supplement or other foods with beneficial bacteria, such as tempeh, kimchi or sauerkraut.

Foods to Eat

Potassium-rich foods help to regulate the fluid balance in your body, which can relieve bloating. Plenty of fruits and vegetables have high amounts of potassium. Among them are bananas, spinach, mangoes, cantaloupe, asparagus and tomatoes. Dr. Timothy S. Harlan, director of Tulane University's School of Medicine, suggests eating oat bran or oatmeal to relieve bloating.

Foods to Avoid

Avoid foods that exacerbate your bloating. Foods that are high in fat and fiber can cause digestive-system gas. They include fatty foods, baked beans, cruciferous vegetables, peaches, pears, apples and hard candies.

Considerations

Chronic or severe bloating may be a symptom of an underlying condition. The NIH notes that bloating is occasionally a signal of a tumor, celiac disease, dumping syndrome, pancreatic insufficiency or ovarian cancer. See your doctor if your bloating is severe enough to interfere with your daily life.