What to eat when stomach bloated and gassy?

Ah, the joys of bloating and gas. If you’re reading this article, chances are you’re experiencing some gastrointestinal discomfort. Fear not, my foodie friends! I’ve got your back with tips on what to eat when stomach bloated and gassy.

The Causes of Bloating

Bloating can be caused by multiple factors such as:

  • Overeating
  • Constipation
  • Intolerance to certain foods (dairy or gluten)
  • Gastrointestinal issues like Irritable Bowel Syndrome(IBS), acid reflux or GERD
    (Fun fact: GERD stands for gastroesophageal reflux disease which is a fancy way of saying ‘chronic heartburn’).
  • Certain medications

Now that we know what causes it let’s find out the best things to do about it.

Foods That Help Reduce Gas & Bloat

Here comes the good part: Food!

1) Ginger Tea

(For those diagnosed with IBS:)

Ginger has been used for hundreds of years in traditional medicine as an anti-inflammatory agent. Drinking ginger tea helps alleviate bloating-related symptoms.

2) Turmeric

Turmeric (a golden spice) contains curcumin – a powerful antioxidant that calms inflammation throughout the body. It also provides relief from indigestion and flatulence by stimulating gallbladder function.

3) Lean Proteins

If consumed in moderation, lean proteins have digestive enzymes known as proteases that help break down fats efficiently – preventing bloating (Just one more reason chicken tikka is amazing).

Protein Options:

Option Quantity
Chicken Breast without skin >20g protein per serving
Fat-free cottage cheese >10g protein per serving
Pink Salmon \ ~24g protein per serving

4) Bananas

Bananas provide a trifecta benefit:

  • It is rich in prebiotic fiber that feeds the good bacteria in your gut.
  • Can aid digestion due to its natural sugars, organic acids and enzymes.
  • The potassium in bananas helps regulate fluid balance which can help reduce bloating.

5) Watermelon

(Great during summers)

Watermelons are more than just summer fruits. They’re also natural diuretics, meaning they may cause increased urination and waste elimination that can alleviate some bloating.

6) Peppermint Oil Capsules

(For those diagnosed with IBS)

Peppermint oil capsules contain menthol that neutralize gas-producing bacteria throughout the digestive tract – reducing symptoms of abdominal discomfort by promoting easy expulsion of trapped intestinal gases (bonus points if you sneakily keep these at work).


Option Quantity
Mintec capsules (IBS) 1 capsule after food twice daily
Mentha-xl capsules >187mg per capsule

Avoid Certain Foods

On the other hand, some foods should be avoided when experiencing bloating & gastrointestinal discomfort:

  1. Carbonated drinks
  2. Cruciferous veggies such as cauliflower or broccoli (may cause gas)
  3. Beans & Legumes
  4. Chewing Gum (Swallowed air increases volume inside our abdomen)
  5. Processed Food (NO fast food meals for now.)

Hydration Is Key

Drinking plenty of fluids every day not only keeps you hydrated but flushes out excess sodium from your body to prevent water retention – one common trigger for stomach bloat.

Diets That Help Reduce Bloating OR Gas

If gas seems to accompany stomach bloat/indigestion more often than usual, an intolerance might be the case here – for example lactose found majorly in Dairy products:

1) Lactose-Free Diet:

If dairy induces gas or bloating, opt for lactose-free options such as goat milk, ghee or almond milk with calcium.

2) Gluten-Free Diet:

Gluten may act as a trigger factor in those diagnosed with celiac disease / gluten intolerance.

Food suitable for Gluten Intolerance & Bloating Issues:
| |Ingredients | |
|–| ————-|—|
|Breakfast 🥞↩️👶🏼 |Rustic Oat Porridge. Serve w/ baby peeled bananas |$10-$15 approx.|
||Amy’s Gluten Free Vegetable Lasagna (low fat)|$12-$16 approx.
|Lunch 🍴 ↩️👦🏻 | Grilled chicken Caesar salad w/o homemade croutons and/or rye bread | $8-$12 approx.


In summary, bloating is not only uncomfortable but also demotivating if it accompanies your favorite activities. With proper care of what you consume (insert cute naan picture), chewing mindfully while eating and ensuring you stay hydrated all day long – can help alleviate the symptoms of bloating&gas boost your energy to let make the most out of the day!

That should be enough information to get rid of stomach bloat – Oh by which I mean Clear It. Not Like.. Ahem anyways! We hope this guide brought some perspective into how little things like having minty capsules alongside our meal could save us unbearable stomach cramps (&Rescue from workforce embarrassment). Remember food that’s grown in soil has superpowers.Go wild with exploring servings designed especially for people experiencing GI discomfort.

Bon Appetite★

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