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5 foods to beat the bloat

Feeling puffy? Try these bloat-busting bites to help relieve the pressure.


Is there anything this green beauty can’t do? With its high potassium content, avocados are excellent for reducing the water retention caused by salty or highly processed foods. Avocados are also rich in vitamin B6, which also helps with fluid management in the body to reduce that puffy appearance. In a study from the Journal of Caring Sciences, women who were given vitamin B6 experienced a significant reduction in the water retention associated with premenstrual syndrome.


Rich in omega-3 fatty acids, mackerel is a good go-to food when you’re feeling the bloat. Because our bodies do not naturally produce these fatty acids, we have to get them through our diet. In a study that looked at the effect of omega-3 fatty acids onvarious premenstrual syndrome symptoms, researchers found that apart from improving mood, it significantly reduced bloating too. The longer it was consumed the better the results too. Other sources of omega 3’s include flaxseed, hemp oil, chia seeds and salmon.


Because bloating is strongly linked to low levels of good bacteria and high levels of unwanted bacteria, strengthening the gut with probiotics found in foods like yoghurt can help restore your intestinal balance. When buying yoghurt, check that they contain the live cultures Lactobacillus acidophilusand Bifidobacterium lactis. In a study from the Journal of Clinical Gastroenterology, these probiotics were found to be effective in relieving abdominal bloating in patients. If dairy is off the menu for you, try other fermented foods like sauerkraut or coconut kefir.


Often consumed as a tea, peppermint has been found to have a relaxing effect on the digestive tissues and muscles. In a study published in the journal Digestive and Liver Disease,a four-week treatment with peppermint oil was shown to improve symptoms of irritable bowel syndrome such as abdominal bloating. Of those that were administered the treatment, 75 percent reported a greater than 50% reduction in their symptoms.


Valued for its ability to fight pain and inflammation, turmeric can also play a key role in aiding digestive problems and in bloat reduction. In a study from the University of Reading, turmeric was associated with a significant decrease in bloating and irritable bowel syndrome. This bright spice can also help in speeding up a sluggish gut, which can also be the cause of bloating, according to a study from the journal Digestive Disease and Sciences.

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