19 home remedies for a bloated stomach

We all know the feeling—sluggish, uncomfortable, and struggling to button up your jeans. Whether it's from high-sodium snacks or a lack of fiber causing constipation, bloating can really throw off your day. Luckily, there are plenty of foods and drinks that can help ease a swollen belly and get you feeling normal again.

What is a bloated stomach?

Bloating happens when your gastrointestinal tract, or GI tract, fills with air or gas. This can make your stomach feel tight, full, and sometimes visibly distended.

What foods make you bloated?

Surprisingly, even healthy foods can lead to bloating. Here are some common offenders:

  • Beans: Full of protein and fiber, but they also contain oligosaccharides—difficult-to-digest sugars.
  • Onions: Contain fructans, another complex sugar that can cause gas.
  • Broccoli: High in raffinose, a sugar fermented in the gut, creating gas.
  • Cabbage: Also contains raffinose; common in bloat-inducing veggies.
  • Sprouts: Part of the cruciferous family—adds to gas production.
  • Cauliflower: You guessed it—raffinose again.
  • Lentils: High in fiber and raffinose, though soaking or sprouting them helps.
  • Apples: Sorbitol, a sugar alcohol in apples, can trigger digestive issues.
  • Grains: Wheat, rye, and barley contain gluten, troublesome for those with sensitivity or Coeliac disease.

What drinks make you bloated?

Drinks can be just as problematic as food. Common culprits include:

  • Fizzy drinks: Gas in the can equals gas in your belly.
  • Coffee: Can irritate your gut and increase gas production, especially on an empty stomach.
  • Apple juice: Contains sorbitol, which can upset digestion.
  • Alcohol: An inflammatory agent that can irritate the gut lining.
  • Milk: For those with lactose malabsorption, it’s a common bloater.
  • Diet drinks: Artificial sweeteners like sucralose may trigger IBS symptoms.
  • High sodium drinks: Packaged vegetable juices or soups may cause water retention and bloating.
  • Straws: Increase air intake, which adds to bloating.

Can caffeine cause bloating?

Aside from coffee, even tea can contribute to bloating. Some teas contain tannins—antioxidants that might cause gas when consumed in excess.

19 drinks and foods to reduce bloating quickly

Now for the good news: many foods and drinks support digestion and combat bloating. Here's a list to try:

  • Cucumber: High water content helps prevent water retention.
  • Avocado: Rich in potassium, which balances sodium levels.
  • Berries: High in fiber, aiding digestion.
  • Yoghurt: Contains probiotics that ease bloating and support healthy gut flora.
  • Celery: Like cucumber, mostly water and good for flushing the system.
  • Bananas: Provide both fiber and potassium to tackle bloating.
  • Asparagus: Contains inulin and fiber, supporting gut health and regular movements.
  • Quinoa: A gluten-free grain alternative that brings fiber and antioxidants to the table.
  • Water: Staying hydrated keeps digestion running smoothly—aim for 6–8 glasses daily.
  • Apple cider vinegar: Promotes balanced gut bacteria; add a tablespoon to warm water before meals.
  • Lemon water: May help loosen toxins and stimulate digestion.
  • Watermelon smoothie: Combines hydration and potassium for digestive relief.
  • Pineapple smoothie: Contains bromelain, which supports digestion and may reduce inflammation.
  • Kombucha: Fermented tea packed with probiotics to support gut health.
  • Coconut water: Loaded with potassium and electrolytes to balance fluids.
  • Green tea: Antioxidants and anti-inflammatory compounds soothe the gut.
  • Peppermint tea: Helps relax the GI tract and ease symptoms of indigestion.
  • Fennel tea: Rich in fiber and antimicrobial agents that support digestion.
  • Ginger tea: Time-tested remedy for digestive discomfort, gas, and cramps.

Does green tea help bloating?

Green tea can reduce gas in the digestive system, especially after rich or spicy meals. According to researchers, it's a simple, effective way to support gut health.

The final say

While several foods and drinks can trigger bloating, a wide range of options can counteract it. Managing bloating isn’t about cutting out everything—it’s about understanding your triggers and supporting your digestion with the right choices.

Can coffee cause bloating?

Yes, especially in sensitive individuals or when consumed on an empty stomach.

Can water cause bloating?

Generally, water is helpful, but gulping large amounts at once or drinking through a straw or bottle can introduce excess air, causing temporary bloating.

Disclaimer

The advice in this article is for information only and should not replace medical care. Please consult your GP or healthcare provider before starting any treatments or supplements. Food supplements should not replace a varied diet and healthy lifestyle.

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