Cruciferous Vegetables. Cruciferous veggies include broccoli, cauliflower, cabbage, kale, arugula, and Brussels sprouts — some of the healthiest foods out there, according to the Academy of Nutrition and Dietetics. But large amounts can cause excess gas to build up, leading to bloating, Doyle says.
Worst: Broccoli, cabbage, kale
Kale, broccoli, and cabbage are cruciferous vegetables, which contain raffinose — a sugar that remains undigested until bacteria in your gut ferment it, which produces gas and, in turn, makes you bloat.
Cucumbers: Like celery, cucumbers, which are made up of 95% water, can help alleviate dehydration-related bloating. Green tea: The antioxidants found in green tea can help reduce inflammation in the digestive tract, which can be related to bloating.
Certain vegetables such as Brussels sprouts, broccoli, cabbage, asparagus, and cauliflower are known to cause excess gas. Like beans, these vegetables also contain the complex sugar, raffinose. However, these are very healthy foods, so you may want to talk with your doctor before eliminating them from your diet.
To keep belly bloat at bay, reach for peppermint, ginger, or fennel tea, Doyle says. “These teas have different properties, which may relax the digestive tract and relieve bloating and gas,” Fullenweider says.
It might be as simple as eating too much too fast, or you could have a food intolerance or other condition that causes gas and digestive contents to build up. Your menstrual cycle is another common cause of temporary bloating. Sometimes a bloated stomach can indicate a more serious medical condition.
Lemon water can help with digestion
To relieve bloating, gas, and constipation, drink a cup of lemon water first thing in the morning on an empty stomach. Lemon contains minerals that promote healthy digestion, alleviate heartburn, and stimulate healthy bowel function by reducing bloat and stimulating bowel movements.
Another issue can be the high levels of soluble fiber in oats. Soluble fiber can cause gas and bloating in some individuals depending on the amount they are consuming.
Best: Bananas
Foods rich in potassium—like bananas, plus avocados, kiwis, oranges, and pistachios—prevent water retention by regulating sodium levels in your body and can thus reduce salt-induced bloating. Bananas also have soluble fiber, which can relieve or prevent constipation.
Try it first: Cardio. Whether a nice long walk, a brisk jog, a bike ride, or even a jaunt on the elliptical, cardio will help deflate your bloat. Physical activity such as this will help expel gas that causes pain and help move digestion along.
Coffee does cause bloating. It's temporary and doesn't happen to everyone, but for some, that belly bloat results from coffee, and more specifically, caffeine. When you consume caffeine, it may stimulate your gut and lead to spasms that cause bloating.
Bloating may occasionally add a pound or two, but it doesn't actually signify weight gain. A simple way to tell the difference between bloating and weight gain or fat is how your stomach looks and feels. If your stomach is tight and hard, then bloating is the cause. If your stomach is soft and thick, then that's fat.
You're eating too many gas-inducing foods.
If you're eating too many foods that form gas — think: cabbage, beans, lentils and Brussels sprouts — bloating can be soon to follow. “Very fatty and salty foods, especially processed foods, can also contribute to these symptoms," Sassos adds.
Yogurt's probiotics (good bacteria) help your gut digest and absorb food, so there's less gas and bloating. Go for plain yogurt with active cultures, and sweeten it with a little fruit.
Opting for plant-based foods that are rich in water can create a flushing effect that'll keep your stomach bloat-free, especially when consumed raw. Cucumbers, for example are a great tummy-taming snack, says Dr. Sonpal. "They're known to reduce swelling and they contain the flavonoid antioxidant, quercetin," he says.