5 Best Foods to Reduce Gas and Bloating Naturally

Bloating is that uncomfortable feeling where your belly stays tight, full and slightly heavy. This usually happens due to trapped gas, sluggish digestion and water retention. With a bloated belly our energy goes down and we might remain unfocused and disturbed. Some of the common culprits of this phenomenon include low hydration, eating more than enough salty foods and eating too fast.

There are some natural food items that can counteract the negative effects of bloating and refresh our digestive health. Adding these items into your diet will cure most, if not all of your gas and bloating issues.

Cucumber is filled with a lot of water. Indeed, two of the main reasons of a tight belly are the presence of extra sodium and water retention. Cucumber prevents both of these issues.

Furthermore, it also contains quercetin which is a natural anti-inflammatory flavonoid that cools the internal parts of our body. You can slice and eat it, mix it with curd or yogurt or even prepare a lemon-pepper salad with it.


This wonderful and delicious fruit contain bromelain, an enzyme that promotes the digestion of protein and reduce gas and inflammation in our gut. This is the reason why our grandparents or elders serve pineapple after a heavy or oily meal. Before Science proved it, they knew this through their intuition.



Many of the active compounds present in ginger such as gingerol help move the muscles of our gut more smoothly. This smooth movement thwarts the congestion of gas in our stomach to a certain extent. There is a reason why this classic post-meal ally is so common in Indian dinning tables. It literally calms and speeds up digestion and makes the whole process feel like an internal massage.



Mint is not only beneficial for oral health and for finding solace from nasal congestion through its soothing vapours. The menthol element present in it calms intestinal spasms and helps release the trapped air. The relief that mint provides is quick and comforting.


This healthy fruit contains papein, an important digestive enzyme. Papein makes our belly less heavy by breaking down proteins. Thus, after a protein-heavy meal, eating some papaya would help our gut a lot. We can eat it chilled with a squeeze of lime or can blend it with coconut water for a an added refreshing experience.

Additionally, Vitamin C, A and the antioxidants that are present in Papaya strengthens our immunity, protects the body from oxidative stress and fights infections.

These are 5 natural foods that definitely deserve a spot in your diet plan. Today, since many of us suffer from gas and bloating due to irregular food habits and lack of physical exercise, these items can truly become our solace.

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Frequently Asked Questions (FAQs)

1. What food to avoid for gas?Foods to avoid for gas include beans, lentils, and cruciferous vegetables like broccoli, cauliflower, and cabbage. These food items contain high amount of fibre and complex carbohydrates.
2. What are the three worst foods for gut health?The three worst foods for gut health are processed foods, high-sugar foods, and fried foods. They can negatively impact the gut microbiome and cause inflammation.
3. What food kills stomach bacteria?Foods like garlic, ginger, and fermented foods such as kefir and kimchi can help kill stomach bacteria due to their antimicrobial properties