5 Foods to Avoid & 5 Foods You Must Have to Prevent Bloating of the Stomach

Do you experience stomach bloating after eating food (especially the ones you seem to enjoy)? That’s okay, even the finest of us experience it more than occasionally. Even though all bloat feels terrible, they are not the same. There are actually two types of bloating that cause varying levels of discomfort: water bloat and gas bloat.

While the gassy type of bloat makes your tummy feel expanded after consuming specific meals, bloat from water retention makes you feel puffy all over. The latter is brought on by hormonal changes during your period, dehydration, or eating a lot of salty foods while getting insufficient potassium and water.

5 Foods that cause Bloating of the stomach

Before looking at the fixes, let’s quickly walk you through the list of foods that cause bloating of the stomach.

Kale, Cabbage, and Broccoli

The cruciferous plants like kale, broccoli, and cabbage contain raffinose, a sugar that is undigested until it is fermented by microorganisms in your gut. This causes you to inflate and create gas. However, these nutrient-dense, fibre-rich foods can aid you with a stronger, healthier digestive system that is less prone to bloating from food when you cook and consistently consume them the right way.

So continue consuming green vegetables, but enjoy them in moderation. And stick to steaming them since doing so softens the vegetable’s fibre, which allows it to fit more easily within the GI tract. [Source]


Along with minerals like iron, copper, and manganese, lentils are also a powerhouse of protein, fibre, and good carbohydrates.

However, they can make sensitive people bloated due to their high fibre content. People who are not accustomed to consuming a lot of fibre should be especially conscious of their portions.

Lentils possess sugars that may increase gas production and cause bloating.

However, soaking or sprouting the lentils can make them considerably gentler on the digestive system before you eat them. Also, light-coloured lentils often have less fibre than darker ones, reducing the chances of bloating and gas in you.

Carbonated Drinks

Another rampant cause of bloating is carbonated drinks. These beverages have a lot of the gas carbon dioxide in them. You end up swallowing a lot of this gas when you consume one of these drinks. The digestive tract becomes partially caught with some of the gas, which can result in painful bloating and even cramps. It is usually advisable to stick to plain water if you are prone to bloating. Black and green tea in moderation are additional healthful options.


Wheat has been a source of contention in recent years, owing to the presence of a protein known as gluten. Despite the debate, wheat is still consumed worldwide. Most baked goodies and household meals in India cannot do without wheat as the main ingredient.

Wheat causes severe digestive problems in people who have celiac disease or gluten sensitivity. Bloating, gas, diarrhoea, and stomach pain are all examples of symptoms. [Source]

Wheat is also high in FODMAPs, which can result in digestive issues in many people. Many gluten-free alternatives to wheat are easily available to avoid bloating from food, including any type of oats, white or black quinoa, almond flour and flour etc. [Source]


You must be familiar with the phrase “beer belly.” It refers to both increased belly fat and bloating caused by beer consumption. Beer is a carbonated drink made from fermentable carbohydrates such as barley, maize, wheat, and rice, as well as yeast and water.

As a result, it contains both gas (carbon dioxide) and fermentable carbohydrates, which are two well-known causes of bloating. Gluten is frequently found in the grains used to make beer, making your situation worse. [Source]

5 Foods that avoid Bloating of the stomach

No matter what causes your bloating, the great news is that you may quickly get back on your feet by consuming plenty of these foods, according to our in-house nutritionists:


Cucumber - a great food for bloating stomach

Cucumbers are used to reduce puffiness under the eyes, and you can eat them to do the same for your stomach. The vegetable possesses quercetin, a flavonoid antioxidant that aids in reducing bloating.

It has been found to impede pro-inflammatory enzyme activity. So cut it up and eat it like that, or replace sweet beverages with a glass of cucumber water.


Banana is good for gastric issues like bloating

Potassium-rich foods, such as bananas, avocados, kiwis, oranges, and pistachios, prevent fluid retention by controlling sodium levels in your body and can thus minimise salt-induced bloating. Bananas also contain soluble fibre, which can soothe or prevent constipation.


Food to cure bloating includes fruits like Papaya

Papaya Papain (the enzyme found in papaya) aids in the breakdown of proteins in the GI tract, making digestion easier. The vibrant goodie also has anti-inflammatory characteristics along with fibres that promote a healthy digestive ecosystem. As one of the best foods to cure bloating, consume papaya either by slicing it or blending it into a smoothie.

Fennel Seeds

Fennel seeds - food to help bloating and gas

Fennel is great for your digestive tract. The seeds contain a compound that calms GI spasms, allowing gas to pass and reducing bloating. You can also chew the seeds or drink fennel tea post-meal to prevent any chances of bloating or gas. [Source]


Ginger for bloating and gas

Ginger possesses the digestive enzyme zingibain, which aids your intestinal tract in the breakup of protein. The compound may aid in the digestion of food, reducing bloating, gas, and constipation. [Source]

This is how you can easily brew a nice cup of ginger tea: In a mug of hot water, steep a few slices of sliced ginger for a few minutes.

Tackle bloating & gas with conscious eating!

Zing Mode’s Diet Bistro boasts a powerhouse of experienced nutrition experts who customize and prepare bloating diet plans so you can enjoy balanced meals without any discomfort.

Our plans are affordable, with the goal of making healthy and delicious food more accessible and sustainable. Subscribe to our meal plans for home delivery or dine in our cafe’s relaxing atmosphere.

The Diet Bistro team goes above and beyond to ensure customer satisfaction and happiness. With our special festival meals, you can continue your fitness journey even during festivals and important seasons.