Immediate Solutions: 35 Foods to Combat Rapid Swelling in the Abdomen

Immediate Food Options to Decrease Gas Buildup

In the quest to alleviate bloating, certain foods can be our allies. Here's a list of foods that can help reduce bloating, based on dietitian recommendations and scientific research.

Fruits and Berries

Blueberries, strawberries, and raspberries are rich in fiber and water, making them great for decreasing bloating.
Strawberries, with their rich water content and fruit fiber, can improve digestion and decrease bloating associated with gas.
Honeydew melon, mostly water, is super hydrating and has a bit of fiber that may help with bloating due to digestive issues.
Grapes, full of fiber and water, are a good choice to snack on when feeling bloated and miserable.

Vegetables

Eggplant, full of water, helps flush out extra salt and fluid and serves as a gut-soothing prebiotic.
Cucumbers, due to their high water content, are a good snack for reducing bloating. Avoid pickles, however, due to their high salt content.
Lettuce, like watermelon, has high water content and can aid in adding fluids to the diet.

Other Foods

Avocado is loaded with fiber, a prebiotic that can help feed the healthy bacteria in your gut, decreasing gas and constipation and potentially helping with bloating.
Pumpkin is rich in fiber and moisture and low in starch and sugar, making it a perfect antidote for bloat by easing gas, bloating, and constipation.
Pears are rich in fiber and hydrating, making them a good choice for relieving bloating related to digestive issues or water retention.

Specific Foods with Particular Benefits

Asparagus contains the amino acid asparagine, a natural diuretic that helps the body get rid of excess fluid and reduce bloating.
Papaya contains the enzyme papain, which can help the body break down foods more fully, reducing gastrointestinal discomfort and bloating.
Ginger, an anti-inflammatory spice, can ease an unsettled digestive system, potentially helping reduce bloating by reducing gas and constipation.
Turmeric is an anti-inflammatory spice that may help with bloating by reducing inflammation, which can lead to fluid retention.

Beverages

Green tea contains compounds that can reduce inflammation and help the body get rid of excess fluid, potentially reducing bloating.
Coconut water is extra hydrating due to its electrolyte content, helping with fluid balance and flushing out excess salt and fluid to reduce bloating.
Drinking plenty of water can help combat the effects of eating a salty meal and stay hydrated.

Fermented Foods and Probiotics

Yogurt, full of probiotics, can improve digestion, reducing constipation, gas, and bloating.
Kombucha is a fermented tea full of probiotics, which may help improve digestive symptoms like gas, constipation, and bloating.
Probiotic supplements can help balance gut bacteria and decrease gas, helping to head off bloating before it starts.

Foods to Avoid

Fast food and frozen or boxed meals are super high in salt, making the body hold on to extra fluid and causing bloating.
Sodas can cause gas to build up in the digestive tract, leading to bloating.
Wheat can cause bloating in people with gluten intolerance or sensitivity.

Other Factors

FODMAPs can cause digestive issues such as bloating for some people.
Sugar alcohols can be difficult for many people to digest, leading to gas, abdominal pain, bloating, and diarrhea.
Exercising regularly can promote healthier digestion, decreasing constipation and gas.
Bananas are rich in potassium, which can counteract the effects of a high-salt diet and potentially reduce bloating.
Fennel tea acts as a diuretic, helping the body flush out excess fluid and may help with constipation and gas, which can cause bloating.
Pho is a Vietnamese noodle soup loaded with flavorful, electrolyte-rich broth and fiber-rich veggies, helping with bloating.
Beans and legumes can cause bloating due to their high fiber content and the oligosaccharides they contain, which resist digestion until they reach the large intestine, causing gas and bloating.
However, when homemade, chicken noodle soup can help with bloating due to its high fiber content and fluid in the form of broth.