Foods That Ease Bloating

Foods such as cilantro leaves, ginger root, horseradish, cinnamon, fennel and watercress may ease the uncomfortable and even painful sensations of bloating, depending on its cause. If you have persistent or severe bloating or indigestion that is not eased by lifestyle changes, consult a doctor to rule out a more serious condition.

Causes of Bloating

Bloating can be brought on by a host of factors, including diet, premenstrual hormone shifts, stress, smoking, irritable bowel syndrome, lactose or gluten intolerance, gastrointestinal disorders and medications. Foods such as broccoli, beans, whole wheat bread, carbonated drinks, bananas, artificial sweetener, onions, high-fat foods, and salads can be a major culprit, according to MayoClinic.com. Swallowing air is another precursor, and can happen if you smoke, eat quickly, talk while eating or use a straw.

Lactose-Free Foods

At least 30 million American adults have lactose intolerance, according to PubMed Health. This condition is cause by a lactase deficiency, which is the enzyme need to digest lactose, or the sugar in milk products. If you have lactose intolerance, you may develop bloating, gas, stomach cramps or diarrhea within two hours of ingesting milk products and other foods containing lactose, such as some beers and processed foods. Substituting foods that are lactose free, such as most soy and rice milks, yogurts, ice creams and cheeses, may help you avoid bloating.

Bitters

Herbalists know the value of "bitters," foods that arouse the bitter receptors near the tongue's base. When these receptors are stimulated, a cascade of digestive actions can occur. Your body produces more digestive juices and your liver steps up bile production. It also increases peristalsis, the intestinal muscle movement that pushes food through the gut, according to clinical herbalist David Hoffman, author of the 2000 book "Healthy Digestion." Bitters can also relieve gas and bloating. Bitter foods include dandelion greens, bitter melon, chicory greens, watercress, romaine lettuce and horseradish, explains the Herbology website.

Carminatives

Carminatives are substances that expel gas from the intestines, which can be a major cause of bloating. Foods that ease gas include ginger root, coriander or cilantro leaves and peppermint leaves. Adding carminative spices and herbs to your foods can go a long ways in easing bloating and indigestion. Bay leaves, anise seed, black pepper, fennel, cardamom, coriander seed and cinnamon all have gas-relieving properties. Cardamom, for example, is an aromatic seed containing volatile oils that ease stomach muscle spasms and are anti-inflammatory, according to Bharat B. Aggarwal, Ph.D., a biochemist and author of the 2011 book, "Healing Spices."