Bloating is a common digestive issue that causes discomfort, a feeling of fullness, and visible swelling in the abdomen. If you’re searching for the best foods for bloating and the most effective probiotics for bloating, you’re not alone as these are common questions we hear in clinic. This article explores natural remedies, including foods and probiotics, that can help reduce bloating and support a healthy gut.

What Causes Bloating?

Bloating can be triggered by overeating, food intolerances, digestive disorders, or an imbalance in gut bacteria. Addressing these causes with the right foods and probiotics can provide lasting relief.

The following is a list of the best foods for Bloating Relief

1. Ginger
Ginger is one of the best foods for bloating due to its natural anti-inflammatory and carminative properties. It helps relax the digestive tract, reduce gas, and ease stomach discomfort. Try fresh ginger tea or add grated ginger to meals.
2. Peppermint
Peppermint is well-known for its ability to relieve bloating and digestive discomfort. Peppermint tea can relax intestinal muscles and reduce gas buildup, making it a top choice for bloating relief.
3. Cucumber
Cucumbers are high in water and antioxidants, which help flush out excess fluids and reduce swelling. Their gentle effect on the digestive system makes them one of the best foods for bloating.
4. Bananas
Bananas are rich in potassium, which helps balance sodium levels and prevent water retention which is a common cause of bloating. They’re also easy to digest and can soothe the stomach.
5. Papaya
Papaya contains the enzyme papain, which aids digestion and helps break down proteins, reducing bloating and gas. Eating fresh papaya or drinking papaya smoothies can support digestive health.
6. Yoghurt with Probiotics
Yoghurt with live and active cultures is a powerful food for bloating. The probiotics in yoghurt help restore healthy gut bacteria, improving digestion and reducing bloating.
7. Asparagus
Asparagus acts as a natural diuretic and contains prebiotics that feed beneficial gut bacteria which supports digestion and helps reduce bloating.
8. Fennel
Fennel seeds and bulbs have carminative properties, helping to expel gas and relieve bloating. Chewing fennel seeds or adding fennel to dishes can ease digestive discomfort.

Best Probiotics for Bloating

Probiotics are beneficial bacteria that support gut health and can significantly reduce bloating. This is a list of the best probiotic strains for bloating.

1. Lactobacillus acidophilus
Lactobacillus acidophilus is a well-researched probiotic that helps balance gut bacteria and reduce symptoms of bloating and gas.
2. Bifidobacterium lactis
Bifidobacterium lactis is effective for improving digestion and reducing bloating, especially in people with irritable bowel syndrome (IBS).
3. Lactobacillus plantarum
This probiotic strain helps decrease gas production and supports overall digestive health, making it one of the best probiotics for bloating.
4. Saccharomyces boulardii (also known as SB)
Saccharomyces boulardii is a beneficial yeast that restores gut flora balance and reduces bloating, particularly after antibiotic use.
5. Multi-strain Probiotic Supplements
Supplements containing a combination of Lactobacillus and Bifidobacterium strains offer broad digestive support and can help alleviate bloating.

Supplement suggestions for bloating

My suggestions for the best supplements containing the probiotic strains to treat bloating would be the Herbs of Gold Probiotic + SB available from Vital.ly.

Tips to Prevent and Reduce Bloating

• Eat slowly and chew food thoroughly to minimise swallowed air.
• Avoid carbonated drinks and chewing gum, which can increase gas.
• Limit foods that commonly cause gas, such as beans, onions, and cruciferous vegetables, if they trigger your symptoms.
• Stay hydrated to support digestion and prevent water retention.

Choosing a combination of some of the the best foods for bloating and combining them with probiotics to reduce bloating will support your gut health and ease digestive discomfort.