Unfortunately, we have all experienced bloating in some way before. Bloating can make you not feel your best and it can be very uncomfortable. In this post, I am sharing 15 foods that don’t cause bloating if this is something that you are struggling with.

A lot of it comes down to what you are putting into your body. You will notice that most of the foods are high in fiber and probiotics that help the digestive system work properly.

Here are 9 Foods That Cause Bloating.


Foods That Don't Cause Bloating

15 Foods That Don’t Cause Bloating

1.Blueberries

Blueberries are high in vitamin K and vitamin C that both help to protect the heart. They are also very low in calories but high in fiber. Snacking on blueberries throughout the week can help you clean out your system that helps to decrease bloating.

2.Cucumbers

Cucumbers are about 95% water making them the perfect snack for bloating and hydration. They help to flush the GI tract, which helps to move food that might have ended up as constipation, gas, and bloat. 

3.Oatmeal

Oats are full of fiber and beta-glucans that have many benefits for your digestive system. Having oatmeal for breakfast will help to keep you full for longer as long as it does not have all the added sugar. 

4.Kimchi

Kimchi is known as “fermented food”. Foods that fall under this category help to promote healthy bacteria known as “probiotics”. Probiotics help to improve the digestive system and make it easier for food to digest. 

5.Pineapple

Research from the Clinical Immunology journal shows that pineapple can help with colonic inflammation that can lead to a bloated stomach. Pineapple is low in sodium and loaded with potassium which both play a part in bloating. 

6.Eggs

Eggs are a great way to get in some extra protein without risking the chance of bloating. If you like to make scrambled eggs make sure to use dairy-free milk instead of regular. 

7.Papaya 

Papaya contains an enzyme called papain. This enzyme helps to break down proteins in your gastrointestinal system. Basically making digestion much easier which leads to less bloating. Papaya also contains anti-inflammatory properties and fibers that help the digestive system. 

8.Lemon Water

Lemons are a mild laxative and a natural diuretic that help push out all unwanted fluids. They can also help to reduce the amount of salt that is retained in your body which causes bloating. If you want the maximum benefits try drinking warm lemon water. 

9.Quinoa

Quinoa is another food that is loaded with fiber and helps to remove cholesterol from the intestine. It is also high in protein which can decrease appetite and increase your metabolism. This leads to not overeating as much, ultimately leading to less bloating.

10.Bananas

Bananas are known for being one of the most potassium-rich foods in the world. One medium-size banana alone has about 422 milligrams of potassium. The potassium and soluble fiber found in bananas help the body to flush out extra sodium in your body. Soluble fiber is also known for helping to relieve constipation.

11.Nuts/Seeds

Nuts and seeds are the perfect alternatives if you are looking for that crunch that you would get from potato chips. Regular chips are loaded with sodium and other crap that are known for causing bloating. 

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12.Popcorn

Popcorn is another great alternative to chips and is one of my favorites snacks to have. Instead of using salt and butter, try adding, ground black pepper, garlic powder, paprika, or even cinnamon. Popcorn is loaded with fiber that will actually help you combat bloating. 

13.Beans

Most people think of bloating and gas when they think about eating beans but I wanted to add them to this list because they are another food that is LOADED with fiber. I love beans for that exact reason plus they are high in protein so they can make the perfect vegetarian dinner. However, it can be hard for our body to break down the fiber so try washing them before cooking and add them into your diet slowly. 

14.Asparagus

Asparagus is known for being an anti-bloating superfood that helps you flush out any extra water. Having excess water in your body is one of the top ways to feel discomfort and bloating. Asparagus contains prebiotics as well that give your gut “good” bacteria that help the digestive system. 

15.Low-Fat Yogurt

Like most of these foods, low-fat yogurt contains probiotics that help you go to the bathroom regularly. If you are not getting everything out it will just sit there and will become uncomfortable. You want to make sure you are not yogurt that is high in sugar because that will cause bloating.


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