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Super Foods To Reduce Bloating

Posted on 24 November 2020

Super Foods To Reduce Bloating

We have all felt uncomfortable and awkward sensations in our stomach. Bloating is a feeling of heaviness and increased size of your stomach because of the retention of gas. It can interfere with your digestion and make it impossible to fit in your clothes. Bloating can also make you tired and uncomfortable. 

Bloating is usually caused because your body is retaining too much air and water in your gastrointestinal system. However, it can be cured naturally with the help of certain superfoods that contain bioactive ingredients. 

Here are a few superfoods that reduce bloating






Lemons are an excellent food for getting your body free of the pesky bloating. They help you get your flat belly back and assist in acting as a natural dye you rated by pushing the accumulated gas and water out of your system. It helps in cleansing and detoxifying your body by removing the accumulated fluids and gas. 

Image Source: Pexels

  • Lemons help in hydrating your body and work as a digestive aid. 
  • Lemons also act as a good source of potassium that is important for regulating your fluid balance.
  • Lemon aids in weight loss, and it helps in stimulating your metabolism and reducing bloating by acting as a diuretic. 


Ginger is a fantastic superfood for helping you on days when you have a painful bloating. It is loaded with benefits and helps in improving your digestive activity. Ginger helps in releasing built-up gas from your digestive tract and helps as a natural pain reliever. 

  • Ginger stimulates the digestive acids and enzymes in your body and reduces inflammation by pumping out the retained gas.
  • Ginger works as a digestive aid, improving acid secretion, and completely digesting your food to prevent reflux and gas issues.
  • The bioactive components of ginger act as a beautiful antacid and help in alleviating vomiting and gas reflux. 
  • Freshly grated ginger with lemon juice can assist in removing excess fluids and gas in the gastrointestinal system.


Cucumber is an excellent way to hydrate your body and flush out gas and bloat. This superfood is rich in minerals, vitamins, and water. It is a perfect home remedy to get that flat belly and to look fresh.

Image Source: Unsplash

  • Cucumber is a rich source of potassium. It helps in reducing the effects of sodium, which is a primary contributor to bloating. It also assists in hydrating you and removing the extra sodium via your urine. 
  • Cucumber is rich in antioxidants and helps fight inflammation by reducing gas-causing substances and de-puffing your body.
  • Cucumber helps hit the activity of pro-inflammatory enzymes and substances that cause fluid accumulation in the body.


Celery is a plant of great nutritional value. It is considered a superfood for bloating because of its flavonoid-rich nature as well as Vitamin C. We all know that bloating can cause the accumulation of water in the body and can lead to abdominal discomforts such as cramps and diarrhoea. Celery can help as a defense against water retention by a unique mechanism.

  • Celery is an excellent digestive aid and helps in reducing bloating in your gut.
  • Celery contains a large amount of dietary fibre and is a gut-friendly food.
  • It reduces stomach bloating by causing complete digestion and evacuation of waste. 


Pineapple is a must-have for a flat belly and to beat pesky bloating. It is nature's wonder, and this tropical fruit is a wonderful way of improving your digestion and banishing that troublesome bloat. 

Image Source: Pexels

  • It contains an enzyme called bromelain that helps in improving digestion and absorption of nutrients in the body.
  • It causes complete breaking down of food so that no gas and fluid is accumulated. 
  • Pineapple reduces the signs of swelling by removing retained gas from your gut. 
  • Digestive enzymes are gentle on your stomach and effectively work to stimulate acid secretion, causing complete food digestion. 

Greek Yoghurt

Yogurt is rich in probiotics that are essential nutrients for gut health. It is abundant in lactobacillus and acidophilus bacteria, known as powerful ingredients that help relieve the bloating. Greek Yoghurt also has good gut bacteria boosting ingredients that help break down undigested food in your body and improve the absorption of nutrients. They will make digestion efficient for you and reduce bloat effectively. 

The nutrient profile of Greek yogurt is listed below-

  • Calories - 61
  • Water - 88%
  • Protein - 3.5 g
  • Carbs - 4.7 g
  • Sugar - 4.7 g
  • Fiber - 0 g
  • Fat - 3.3 g


If you are tired of painful bloating, having Kefir is a beautiful way to solve it. Kefir is an Eastern Europe fermented functional food that contains low lactose. It is an excellent probiotic. 

The active ingredient in Kefir breaks down the lactose in your body into lactic acid so that your food is easy to digest. It contains a large number of good bacteria and nutrients that help in improving your digestion. Kefir causes complete absorption of nutrients in your body so that no residual fluid or gas is retained and thus helps in fighting bloating. 

  • Protein: 4 grams.
  • Calcium: 10% of the RDI.
  • Phosphorus: 15% of the RDI.
  • Vitamin B12: 12% of the RDI.
  • Riboflavin (B2): 10% of the RDI.
  • Magnesium: 3% of the RDI.
  • Others: A decent amount of vitamin    D.


Asparagus is a dense nutrition food that works wonderfully as belly bloat detox. Many people call it an anti-bloating superfood as it helps in flushing out excess water and relieving you from painful cramps and bloating discomfort. 

  • Asparagus is rich in prebiotics and helps support good bacteria's growth by maintaining a wonderful symphony in your digestive system. 
  • It is also rich in soluble and insoluble fibres that improve your digestive health. You can include asparagus juice or add to your daily meals to yield the beautiful effects of this superfood. 


Bananas are the most common superfoods that de-bloat.

  • It is rich in potassium and helps in reducing that bloat, and gives you a flat tummy. 
  • It contains soluble fibre that removes excess sodium from the body and maintains a proper sodium-potassium balance. 


Bloating can often be very painful and can keep you from feeling energetic. It can also make you sluggish and tired while giving you cramps and stomach aches. 

The natural remedies to fight bloating are all found in your kitchen, and you can quickly deal with that pesky bloat by consuming the right foods. Use these superfoods to reduce bloating today and be amazed by the health benefits. 

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