5 Foods To Fight Gas and Bloating

Although none of us wants to admit it, bloating and gas are issues we all deal with daily! Having the occasional digestive symptom is completely normal. But this doesn’t change the fact that passing gas in social situations can be embarrassing.  

Sometimes, bloating and gas can become so severe that they cause discomfort or pain. The good news is that what you eat has a HUGE effect on how much bloating and gas you experience. You’re in the driver’s seat. You can learn to eat the right foods to fight bloating and gas.

Let’s take a look at what causes bloating and gas, and when you should be concerned. Then, we’ll dive into how to get rid of bloating and gas. My natural methods use foods that prevent gas and bloating and avoid foods that make it worse.

When Bloating and Gas is NOT Normal

In most cases, bloating and gas are just regular parts of the digestive process. Good bacteria in your gut ferment foods that are not fully digested in your small intestine. (1)

When you eat too many gas-producing foods, it’s normal to experience some abdominal pain and gas. Swallowing too much air — when you chew gum, eat too quickly, or drink through a straw — can also cause bloating. (2)

Thankfully, there are things you can do to get rid of gas and bloating. Drink plenty of water. Eat smaller meals slowly. Ditch those drinking straws and gum. As you’ll see, eating foods to fight bloating and gas can also help. However, if your digestive symptoms are extreme and don’t respond to lifestyle measures, you could have an underlying gut issue.  

What Causes Bloating and Gas?

As I discussed above, eating too quickly, chewing gum, or drinking from a straw can cause bloating and gas. Food allergies and intolerances can also contribute to excess bloating and gas. Dairy, gluten, and sugar are common offenders. 

 Removing inflammatory foods and eating smaller portions may not bring relief. If so, you may have an underlying health issue such as SIBO or IBS. Read on to learn more about these two conditions and what you can do about them. 

SIBO Bloating and Gas

In my clinical experience, the #1 cause of severe bloating and gas is SIBO. This stands for small intestinal bacterial overgrowth. SIBO occurs when the bacteria from your colon and large intestine overgrow and colonize in your small intestine.  

These bacteria feed off of and ferment the undigested carbohydrates in your small intestine. This causes a buildup of hydrogen and/or methane gas. If you have SIBO, you must overcome this gut imbalance before you can banish bloating and gas for good.

Treating your SIBO is a 3-step approach. This method works to eliminate the overgrowth and restore your gut’s natural balance. My SIBO Breakthrough® Program is a step-by-step process to help you beat small intestinal bacterial overgrowth for good. You’ll get information, supplements, and support to banish bloating and gas for good.

IBS Gas and Bloating

Irritable bowel syndrome (IBS) is a catch-all term for digestive issues that have no other diagnosable cause. In fact, an estimated 50% of people diagnosed with IBS actually have SIBO. (3)

For the other 50%, there are a number of possible underlying issues that may be causing your symptoms. These issues include leaky gut, Candida overgrowth, parasites, or food intolerances. In that case, an amino acid called L-glutamine may be just what you need. 

The main function of L-glutamine is to provide the building blocks of protein. Your body produces it to protect the mucous membrane of the esophagus and intestines.  L-glutamine can help to quickly restore your gut lining to an optimal state.

Get to the root of your IBS and say goodbye to gas, bloating, diarrhea, and abdominal pain once and for all!  A low-FODMAP diet — a diet low in fermentable carbs — can improve the symptoms of IBS.

Foods To Fight Bloating and Gas

Bloating and gas are often caused by the foods you eat. Sometimes, simple dietary changes are enough to reduce or even eliminate uncomfortable digestive issues. Eliminating fermentable carbs such as wheat, dairy, and fructose can have a positive impact on your digestion. 

However, simply eliminating foods from your diet might not be enough. So, what do you eat when you have gas? For extra support, try incorporating some of these foods to fight bloating and gas.

1. Celery

Celery has an extremely high water content — about 95%. It’s also high in potassium, which can help control bloating caused by water retention. Celery has long been used to provide gas and bloating relief. It can even help repair a leaky gut. 

The insoluble fiber in celery supports healthy bowel movements. It does this by regulating constipation and diarrhea. (4) When eating foods that reduce gas, such as celery, it’s best to cook it first to soften indigestible fibers that may lead to more bloating. I love to use celery in soups and stews!

2. Bananas

When most people hear “potassium,” they think of bananas. Just one medium banana contains 422 mg of potassium. This mineral is essential for fluid balance and maintaining a flat tummy. 

Bananas are also a good source of resistant starch. These starches can help combat constipation and relieve trapped gas that causes bloating. (5) 

For optimal gas and bloating relief, stick with bananas that are still slightly green. They have more resistant starch and less fermentable sugar. Due to the amount of sugar in bananas, it’s best to enjoy them in moderation. I like to add a banana to my Double Chocolate Paleo Protein smoothie to make a rich and decadent yet healthy treat.

3. Ginger

Ginger is another food that reduces gas. People have used it medicinally for thousands of years for all sorts of digestive issues. 

Ginger relieves your gas and bloating by improving motility and accelerating stomach emptying. (6) In addition, compounds in ginger — such as gingerols and shogaols — support healthy digestion. They limit the fermentable carbohydrates available to the microorganisms that ferment them and cause gas buildup. (7) 

So the next time you’re feeling bloated, try sipping on Magnesium synthesizes protein and activates enzymes that aid in digestion. It does this by breaking down your food into smaller components. (8) It also helps maintain bowel regularity. It relaxes the muscles in your digestive tract and softens stools. (9) 

For an easy way to get gas and bloating relief, add a scoop of Organic Greens to water or a smoothie. You can also take a magnesium supplement such as Colon Comfort.

5. Cucumber

Intestinal inflammation from autoimmune disease, food allergies, SIBO, or other gut imbalances can cause bloating and fluid retention. (10) No worries — cucumber to the rescue! 

Cucumbers contain a flavonoid called quercetin. This flavonoid supports a healthy inflammatory and immune response. It also helps maintain upper respiratory health. This is especially important during months when airborne particles are high. (11)

Cucumbers can provide gas and bloating relief by reducing gastrointestinal swelling. Plus, they have one of the highest water contents of all vegetables at around 96%! Eating cucumbers or drinking cucumber-infused water can help balance your sodium levels. It can also flush excess water from your system and release trapped gas. This delicious, crispy fruit is a winner all around!

There are so many ways to incorporate foods that prevent gas into your diet. For inspiration, I have a ton of diet-friendly recipes on my blog that are FREE for you to enjoy.  Sign up for my newsletter. You’ll get 35 gut-healing recipes and wellness tips, delivered right to your inbox!

Need to fight bloating fast? Try making a super powerful smoothie with these five belly-slimming foods. While you’re at it, avoid the following five foods — they only make gas and bloating worse!

Foods That Cause Gas and Bloating

An underlying gut issue can cause bloating and gas. But it’s usually caused by eating too much fiber or fermentable carbs. The best way to reduce bloating and gas is to test your sensitivities. You can do this by removing toxic and inflammatory foods from your diet. But do you know what those foods are? Knowledge is power! Read on to learn more.

1. Legumes

Legumes are notorious for causing gas and bloating. They are high in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols). 

These are short-chain carbohydrates that are difficult to digest. Because they are extremely hard for your body to break down, they get fermented by your gut bacteria and produce a significant amount of gas. I recommend getting rid of legumes for a number of reasons, especially if you have an autoimmune disease.=

2. Gluten

Signs of celiac disease or non-celiac gluten sensitivity include abdominal bloating, pain and excessive gas after eating gluten. However, studies show that even non-celiac patients who are given gluten experience significantly more gas, bloating, and other digestive symptoms than those who receive a placebo. (12) 

One possible reason for this is that foods containing gluten can cause leaky gut. Leaky gut can manifest as a number of digestive symptoms. These symptoms include bloating, constipation, and diarrhea.

The main culprit in gluten-containing foods is gliadin. It’s a difficult-to-digest protein. It breaks down the microvilli on your intestinal walls. When your villi are destroyed, they no longer produce the necessary enzymes to properly digest gluten. Gliadin also triggers an immune response. This causes inflammation in your gut and puts you at risk for autoimmune disease.(13)

3. Dairy

Dairy is one of the worst offenders for bloating and gas. Seventy-five percent of the population cannot break down lactose, the sugar found in milk and other dairy products. 

This is due to a shortage of lactase, the enzyme that digests lactose — otherwise known as lactose intolerance. Because of this, lactose is fermented in your gut. This leads to bloating, gas, diarrhea, and abdominal pain.

You could still experience digestive discomfort even if you aren’t lactose intolerant. This is due to the dairy proteins casein and whey. These proteins are similar to gluten in that they are difficult to digest. They cause inflammation that can lead to an autoimmune reaction. Most people can benefit from avoiding dairy. 

4. Nightshades

Foods such as tomatoes, eggplant, banana peppers, and goji berries sound good for you. Don’t they? However, they’re actually a part of the nightshade family. This means they have a high lectin and glycoalkaloid content and can contribute to leaky gut and inflammatory bowel disease. Those with nightshade sensitivities lack the proper enzymes to fully digest these foods. This could lead to inflammation in the gut, bloating and gas.

5. Carbonated Drinks

You may not suspect something as seemingly harmless as carbonated water to be at the root of your belly bloat! However, swallowing air can cause a buildup of gas in your stomach. Well, guess what’s in those bubbles that make carbonated drinks so enticing? 

If you avoid all the usual gas-producing suspects, yet always have sparkling water in your hand, this could be the missing piece of the puzzle. Stick to plain water instead, which has the added benefit of keeping you “regular.” Your tummy will thank you!

Get to the Root to Banish Belly Bloat For Good

Intestinal gas is a fact of life. But excessive gas and painful bloating could be a sign of something deeper going on. Get tested for SIBO and/or IBS. Make sure you are not dealing with an underlying food intolerance such as gluten sensitivity or lactose intolerance. An elimination diet can help discover your personal food sensitivities.

On the other hand, constipation is an uncomfortable feeling that often leaves you bloated as well. Maintaining a healthy digestive system that promotes regular bowel movements is key. Ensuring that you are drinking enough water, taking enough magnesium and including foods to fight bloating and gas are all ways to combat constipation. 

To ease the discomfort of belly bloat and pain associated with constipation, I developed Colon Comfort. I combined magnesium citrate with botanicals such as apple cider vinegar, ginger, and artichoke to support digestive health and promote a healthy metabolism.

Supplements can be very effective in supporting optimal digestive health. My Gut Health Collection features a range of products that support your gut. These products can help you maintain a healthy intestinal barrier, fight belly bloat, support your intestinal lining, and promote the growth of good bacteria. Supercharge your gut-repairing powers by adding these supplements to your routine!

Getting to the root of your digestive troubles and choosing the right supplements and foods that prevent gas will help you beat belly bloating and gas for good. Follow these tips to regain your confidence and live symptom-free!