Raise your hand if you’ve ever felt personally victimized by bloating *Raises hand*. Bloating does not discriminate and can happen to the best of us. Bloating can leave us feeling sluggish, tired, irritable, and overall affect our well being.

So what is bloating and how is it caused? 

Bloat is a buildup of gas, and can be often caused by digestion, too much swallowed air, or from an overgrowth of bacteria in the small intestine. Another sensation of bloating can be caused from excess water retention. Many people who have experienced bloating describe it feeling as if a balloon has been blown up in their stomach, NOT FUN!

Bloating is unfortunately very common, and millions of people all over the world suffer daily. We have put together a list of foods that can assist or prevent bloating. Please keep in mind that people who suffer from IBS and have been recommended a low FODMAP diet, may not be able to eat all these foods.

Now, let’s step on that gas! (excuse the pun)

Celery and Fennel 

Celery and Fennel contain natural diuretics, which assist in flushing out any excess water in your body. Excess water storage is a contributing factor to feeling bloated, so by including fennel and celery into your diet regularly, you can say “adios amigos” to your bloating. 


Known for making your urine smell, it also makes you urine often, and assists flushing out the toxins in your body. Asparagus also contains compounds that act as prebiotics which help support the growth of ‘healthy/good’ bacteria, and this can assist in a healthy digestive system and gut. 


One of the oldest herbal medicines in the world, ginger can aid bloating due to its digestive enzyme called zingibain, which assists the body to break down foods and help process protein. Ginger also contains many potent anti-inflammatory compounds that calm down your intestines and colon, allowing you to pass food more easily, and reduce gas and bloating. 


The famous supermodel (not me) Miranda Kerr, (close enough), drinks hot water with lemon every morning to help kick start her digestion, and she’s right in doing so – it really does work! Drinking lemon and water regularly before a meal can double your hydration intake, but also boosts the digestive system, as the acidity of the fruit helps the GI tract chug along faster.  Nice work Miranda!


Papaya is the digestive rockstar. Papaya contains an enzyme called papain, and this works as a laxative, which helps get the body’s elimination process operating, getting rid of excess waste, and aiding bloating and digestive discomfort. Hot tip – squeeze fresh lime on your papaya and thank me later!

Raspberries & Blueberries

Fruits can often have a high sugar count, and this can leave you feeling gassy and bloated. However, these two berries are lower in sugar and high in fiber and water, so your digestive system can keep going n’ flowing, no gas required.