13 Foods That Help With Bloating (And What to Avoid If You Always Feel Puffy)
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Hi, friends!
Bloating, am I right? The awkward aftermath of a “light” lunch that turns you into a human balloon. I've been there too... frustrating doesn't even begin to cover it. Whether it’s occasional puffiness or constant bloat, I totally understand how it can feel like a full-time job managing your gut. If you're putting in the effort to eat healthy and still battling this issue, know that you’re not alone!
Let's skip the unpronounceable powders and bizarre ingredients and stick to simple, gut-friendly solutions instead. I’m talking options tailored for those of us with food sensitivities, all in a way that’s easy to digest (pun intended)! So, let's find what really works for our bellies and get back to feeling like ourselves again!
TLDR: Foods That Help With Bloating
Here’s a list of bloat-fighting MVPs:
Cooked carrots
Ripe bananas
Pineapple (fresh only)
Cooked zucchini or yellow squash
Bone broth
Sourdough bread
White rice
Peppermint tea
Fennel tea
Organic dairy (if tolerated)
Grass-fed gelatin or collagen
Ginger (real, not the flavoring)
Parsley and fresh herbs
Ghee and grass-fed butter
Why You’re So Bloated All the Time
Bloating is more than just overindulging at dinner, it has deeper roots. Our digestion can slow down for several reasons, and food sensitivities are a big player here. You might be surprised to learn that common offenders like soy, legumes, and even those "healthy" snacks can cause discomfort.
Stress is another culprit, and if you're eating on the go, that can definitely exacerbate things. Don't forget about hormones and inflammation... they can really throw our systems off balance. Plus, imbalanced gut bacteria (gut dysbiosis) can leave you feeling pretty yucky.
Ironically, some foods we think are super healthy, like raw kale, oatmeal, and lentils, can actually worsen bloating for some people. (Like ME, lol) It’s about tuning into your body and figuring out what works for you. Sometimes, those "healthy" choices aren’t as great as they seem!
Foods That Actually Help Reduce Bloating
1. Cooked Carrots
Carrots are super gentle on your digestion and packed with anti-inflammatory benefits! Plus, they’re incredibly easy to digest, unlike some cruciferous veggies that can cause bloating. Carrots won’t ferment in your gut!
One of my fave ways to enjoy them is by roasting in ghee. It gives a rich, buttery flavor that’s just incredible! I love sprinkling a little sea salt and drizzling honey on top for the perfect sweet-savory combo. And if you haven't tried adding them to a slow-cooked chicken stew, you’re missing out!
2. Ripe Bananas
Did you know that unripe bananas can be tough on our tummies? But once they start getting those cute little brown spots, they turn into gut health superheroes! Ripe bananas are loaded with prebiotic fiber, which is awesome because it feeds our good gut bacteria and keeps our digestion smooth. They can also calm your stomach and deliver a potassium boost, helping with water retention.
If you're looking for a tasty way to enjoy them, why not blend ripe bananas into a smoothie with some milk and a splash of honey? Or, for an easy snack, slice them up and sprinkle some cinnamon on top!
3. Pineapple (Fresh Only)
Did you know that pineapples contain bromelain, a powerful enzyme that helps break down proteins? It's like a digestive superhero, especially after a heavy meal! If you’re looking to enjoy the health benefits, stick with fresh or frozen pineapples. Canned varieties lose a lot of their good stuff during processing (plus they can leech heavy metals), so they won’t do much good for you. Add some fresh pineapple to a smoothie or enjoy it on its own, your stomach will be grateful!
4. Cooked Zucchini or Yellow Squash
Zucchini is not only low-FODMAP, making it a friend to your digestive health, but it’s also super easy to digest and packed with hydration, which is so important, especially during hotter months. The best way to enjoy it? I love sautéing it with a bit of garlic salt and rich ghee for added flavor. For a complete meal, don’t forget to toss in some shredded chicken or serve it over fluffy rice!
5. Bone Broth
There's nothing quite like a warm cup of bone broth at the end of a long day. It's comforting and packed with collagen and gelatin, which work wonders for healing and supporting the gut lining. Plus, it’s incredibly versatile, you can sip it on its own or use it as a base for soups, stews, sauces, etc! I recommend Kettle & Fire Bone Broth!
6. Sourdough Bread
It's not just your average bread! Because it's fermented, it becomes so much easier to digest than regular bread! I love it toasted and slathered with creamy grass-fed butter, a drizzle of honey, and finished off with a pinch of sea salt.
7. White Rice
The outer bran layer of brown rice can actually be quite tough to digest for some people, which might lead to discomfort in sensitive systems. While brown rice does have its health benefits, like fiber and nutrients, it’s important to listen to our bodies. If you find that brown rice doesn’t sit well with you, don’t hesitate to stick with white rice!
8. Peppermint Tea
There’s nothing like a cozy cup of tea to help your digestive tract chill the heck out after a long day. I love a cup after dinner when I’m trying to unwind and avoid the temptation of scrolling through Twitter. My favorite brand is Traditional Medicinals Peppermint Tea.
9. Organic Dairy (If You Can Tolerate It)
Organic milk and yogurt are not just delicious, but they also bring a wealth of benefits thanks to their calcium, protein, and gut-friendly properties, if dairy doesn’t bother your stomach. Plus, have you heard about A2 milk? It’s actually gentler on digestion compared to your typical ultra-pasteurized varieties. Many people who have trouble with regular milk find that A2 milk doesn’t upset their stomachs, making it a fantastic alternative to raw milk if you're extra-cautious, like me!
10. Grass-Fed Gelatin or Collagen
One of my go-to products for gut-health is Vital Proteins Collagen Peptides. You simply stir it into your morning coffee or tea, toss it into your smoothie for a nutritional boost, and so many more fun ideas. And here’s a tip: you can even make a delightful jello-style snack using your favorite fruit juices!
11. Ginger
I’m not talking about that syrupy ginger ale kind that’s all sugar and hardly any spice. I mean the real deal, fresh ginger! It’s fantastic because it really helps move things along in your gut and can significantly reduce inflammation. I simmer fresh slices of ginger in hot water, then I add a spoonful of honey for some natural sweetness and a squeeze of lemon for that refreshing zing!
12. Fresh Herbs Like Parsley, Cilantro & Basil
These aren’t just for garnish. They’re natural diuretics, meaning they help get rid of excess water weight (aka puffiness). Add to rice, soups, or meat dishes. Or steep parsley in hot water for a DIY bloat tea.
13. Ghee & Grass-Fed Butter
Healthy fats help your gallbladder and digestion work properly. Ghee, especially, is easier to digest and adds a gorgeous flavor to meals.
Foods That Pretend To Be Your Friend (But Aren’t)
I used to live on these and couldn’t figure out why I looked five months pregnant after lunch:
Raw veggies (especially broccoli, kale, cabbage)
Canned anything (especially beans)
Protein bars
Oats and oat milk
Sparkling water (gas = bloat city)
Lentils, chickpeas, or anything bean-adjacent
Quinoa (hard no)
Chia/flax/hemp seeds
My Tips for Long-Term Bloat Relief
Chew slower. You're not in a race.
Cook your veggies. Always.
Don’t eat distracted.
Don’t fear sugar. Fruit and honey are your friends.
Breathe before meals. Sounds woo-woo, works wonders.
Final Thoughts
If you’re constantly bloated and feel like nothing works, you’re not broken. You just haven’t found your food rhythm yet. Healing your gut is a whole thing, but it starts with the basics: knowing what works for YOUR body. Try these bloat-friendly foods and see how much better you feel in a week.
You don’t have to swear off bread, live off celery juice, or spend $18 on gas drops. Sometimes it’s as simple as cooking your carrots and choosing sourdough.
Your Turn: Spill It
Got a go-to anti-bloat food or trick that works every time? Or a food that always wrecks you? Tell me in the comments!
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Love you, mean it.
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