Bloating is a common symptom that can stem from numerous conditions, including constipation, premenstrual syndrome, irritable bowel syndrome, overgrowth of bacteria in your abdomen and certain foods and eating habits. In addition to seeking treatment for any underlying condition, altering your food choices may help reduce mild symptoms. Avoiding carbonated drinks, eating slowly and not smoking can also help, according to the U.S. National Library of Medicine. Before changing your diet, seek guidance from a qualified professional.
Fruits and Vegetables
Fresh fruits and vegetables contain water, which promotes hydration, leading to more frequent urination and reduced water retention, according to MayoClinic.com dietitian Katherine Zeratsky. Particularly water-rich varieties include onions, celery, cucumbers, tomatoes, cantaloupe, grapefruit and watermelon. Fiber-rich foods, which guard against constipation, include raspberries, pears, artichokes, peas, sweet potatoes and spinach.
Rice
Rice falls into the starchy food group, which also include breads, cereals, pasta and potatoes. Bloating may stem from an increased sensitivity to gas, according to the National Digestive Diseases Information Clearinghouse. And rice is the only starchy food that does not trigger gas production in your digestive tract. If you find that breads and other starch-rich foods contribute to your gas or bloating symptoms, choosing rice instead may prevent them from worsening. Rice also provides a low-fat alternative to high-fat and salty starches, like french fries, "stuffed" baked potatoes and nachos, which can exacerbate your symptoms. To reduce constipation, choose brown or wild rice, which contain more fiber than white and instant varieties.
Yogurt and Kefir
Yogurt and kefir are cultured dairy products that contain probiotics -- beneficial, or "friendly," bacteria believed to restore balance in your digestive tract. Although research is ongoing, according to the National Center for Complementary and Alternative Medicine, probiotics may help treat conditions that cause mild bloating, including IBS, colitis, stomach ulcers and stomach inflammation. For best potential results, consume yogurt and kefir containing "live, active cultures," such as lactobacillus acidophilus or bifidobacterium bifidus.
Herb-Infused Dishes
Herbs provide low-sodium alternatives to salt, prepared sauces and seasoning blends, which can worsen bloating. Certain varieties, including ginger, dandelion and juniper, may have a diuretic, or fluid-flushing, effect, according to Zeratsky. For added benefits, use herbs to season low-fat foods, like skinless poultry instead of fatty meats. Or add herbs to broth-based soups, which can help reduce bloating by increasing hydration. Herbs are available in fresh, dried and powdered forms at most grocery stores.
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