Certain foods can help reduce bloating quickly – including kiwi, papaya, oats, cucumber, spinach, and some fermented foods – due to their fibre, enzymes, and anti-inflammatory properties. However, responses vary depending on the individual, especially in people with IBS or food intolerances.
Tracking symptoms, following a structured elimination diet, and working with a nutritionist or Functional Medicine Practitioner can help identify the right foods for your body. Testing options such as breath tests and stool analysis may also be helpful.
The good news is that some foods can help reduce bloating, sometimes surprisingly quickly. But here’s the catch: what works wonders for one person might make things worse for someone else. That’s because bloating isn’t caused by just one thing, and no two persons’ gut microbiomes are the same, especially if you’re living with IBS or another digestive issue.
You can book an initial 15-minute appointment at IBS Clinics online, where we’ll have a brief chat to discuss your health concern and find out how working with a nutritionist may be helpful. Please note that it is not possible to give personalised advice at this session.
In this article, we’ll explore the foods that are most commonly linked with reducing bloating, explain why they work, and help you understand how to work out what’s right for your body. Whether you’re trying to figure it out on your own or thinking about getting some help from a specialist, we’ll guide you through the food-first options worth exploring.
Can Certain Foods Really Reduce Bloating Fast?
When you’re feeling bloated, reaching for the right food can sometimes bring surprisingly quick relief, but it does depend on what’s causing the bloating in the first place.
In many cases, food is both the trigger and the solution. For example, if your bloating is caused by sluggish digestion or trapped wind, eating foods rich in certain enzymes or gentle fibres may help things move along more comfortably. But if bloating is driven by a sensitivity, such as to lactose or FODMAPs, even a seemingly healthy food could make it worse.
The way food interacts with digestion and gut bacteria plays a big role. Certain foods ferment rapidly in the gut, especially those high in FODMAPs, and this can lead to an overproduction of gas, bloating, and discomfort in people with sensitive guts or IBS. A 2020 review published in Nutrients confirmed that low-FODMAP diets significantly reduced bloating in individuals with IBS, demonstrating how targeted food choices can make a real difference.¹
It’s also worth noting that digestion starts before food even reaches your stomach. The way your body breaks down carbohydrates, fats, and proteins, and how efficiently your gut microbiome supports this, can influence whether you feel light and comfortable or painfully full and distended.
So, can food reduce bloating quickly? Yes, in many cases it can – especially when you’re eating foods that support digestion and reduce fermentation. But, unfortunately, it’s rarely a one-size-fits-all situation, so figuring out which foods you respond to best will often take a bit of trial, error, and support.
Which Foods Help Reduce Bloating and Why?
Some foods seem to have a gentle, soothing effect on the digestive system and many people find they help ease bloating fairly quickly. While everyone’s gut reacts differently, certain foods tend to be well-tolerated and supportive of digestion, especially if you’re struggling with IBS or a sensitive tummy.
Let’s look at a few here:
- Kiwi – Rich in fibre and a natural enzyme called actinidin, kiwi can help promote digestion and ease constipation-related bloating. One study published in The American Journal of Gastroenterology found that eating two green kiwis per day significantly improved bowel movements in people with functional constipation.²
- Papaya – Contains papain, an enzyme that aids in breaking down proteins. It may help relieve bloating after high-protein meals, especially when digestion feels sluggish.
- Oats – A great source of soluble fibre, which helps to regulate bowel movements and reduce bloating caused by constipation. They also feed beneficial gut bacteria without the excessive fermentation seen with some other fibres.
- Cucumber and spinach – Hydrating and easy to digest, these vegetables are low in FODMAPs and rich in anti-inflammatory compounds that can soothe the gut lining.
- Fermented foods like sauerkraut, kefir, and live yoghurt. These contain natural probiotics, which may support a healthier gut microbiome and reduce bloating over time (although some people with IBS may need to introduce them slowly).
What makes these foods helpful comes down to a few key factors: fibre (especially soluble types), digestive enzymes, and anti-inflammatory compounds. These can work individually or together to support smoother digestion, reduce gas buildup, and calm inflammation that contributes to bloating.
That said, not everyone responds in the same way, even to so-called “safe” foods, and we’ll explain why.
Why Some Foods Help One Person but Bloat Another
It’s a common frustration – eating something that’s meant to be good for you, only to end up feeling uncomfortably bloated afterwards. And if it seems inconsistent from day to day, that’s because it often is.
The same food can have completely different effects depending on the person, the portion size, and even what else is eaten alongside it.
Take apples, for example: they’re packed with fibre, vitamins, and natural sugars. For some people, they help keep digestion regular. For others, they can trigger bloating. The difference often lies in how the gut processes certain carbohydrates, especially FODMAPs – short-chain sugars that ferment in the large intestine and produce gas.
FODMAPs are found in a wide range of everyday foods, including fruit, vegetables, grains, legumes, and dairy. In those with IBS or a sensitive digestive system, these sugars may be poorly absorbed, leading to bloating, cramping, and excess wind.³
Other common dietary triggers include:
- Insoluble fibre, found in wheat bran, raw greens, and whole nuts – which can aggravate bloating in some cases.
- Sulphur compounds, especially in onions, garlic, broccoli, and cabbage – these can lead to extra gas production.
- Lactose, the sugar found in dairy, a well-known cause of bloating in people with lactose intolerance.
Food intolerances and IBS often overlap, which makes it hard to generalise. Even so-called “safe” foods may need to be tailored depending on how your body reacts, so a structured approach can make that process easier.
How to Find the Right Foods for Your Body
When you’re feeling bloated and gassy, it’s natural to wonder what you can eat to feel better, but the answer often depends on your individual gut – and that’s where things get personal.
There’s no universal list of foods that work for everyone. Some people might find relief from fibre-rich fruits like kiwi or vegetables like spinach, while others feel worse after eating them. That’s why it’s important to move beyond general advice and start tuning into your body.
One of the most useful tools is a food and symptom diary. By tracking what you eat alongside how you feel afterwards (including when the bloating starts, how severe it is, and how long it lasts) you can begin to spot patterns. This doesn’t need to be complicated. A simple notebook or app can help you record meals, snacks, symptoms, and even stress or sleep, all of which may play a role.
Once you’ve got a clearer picture, the next step might involve a structured elimination diet where specific foods or food groups are removed for a short period and then reintroduced gradually to observe the effects. The most well-known example is the low FODMAP diet, which has been shown to reduce bloating and other IBS symptoms in many people.⁴
That said, elimination diets should always be done with care – ideally with the support of a qualified nutritionist or functional medicine practitioner. Done incorrectly, they can become overly restrictive or lead to nutrient gaps.
The goal isn’t to cut out more and more foods – it’s to find what works for you, so you can eat with more confidence, less discomfort, and a clearer understanding of how your gut responds.
The Role of a Functional Medicine Practitioner or Nutritionist
Trying to figure out which foods are triggering your bloating can quickly become overwhelming. On paper, elimination diets and food tracking sound straightforward but in practice, they’re time-consuming, emotionally draining, and often physically uncomfortable when you get it wrong.
Without the right guidance, it’s easy to fall into a cycle of second-guessing meals, constantly reacting to symptoms, and cutting out more and more foods in the hope of relief. This kind of trial-and-error approach can take months – sometimes years – and comes with a real cost: disrupted routines, social limitations, anxiety around eating, and repeated episodes of bloating, pain, or fatigue.
That’s why working with a qualified nutritionist or Functional Medicine Practitioner (FMP) can be so valuable. Rather than starting from scratch, you’ll have someone by your side who knows how to spot patterns, guide you through safe elimination and reintroduction phases, and interpret symptoms in context.
They’ll also consider factors that often get missed when you’re managing things alone such as gut bacteria imbalances, digestive enzyme levels, and the role of stress or nervous system dysfunction in IBS. Where appropriate, they may recommend targeted testing (like breath tests for SIBO or stool analysis), so you’re not just guessing, you’re working with data.
At IBS Clinics, our Functional Medicine Practitioners and nutritionists are experienced in helping people with chronic bloating to move beyond restriction and uncertainty. With the right support, you can reach clarity faster, reduce symptoms more effectively, and regain confidence in what you eat without the long detour of going it alone.
Conclusion
If bloating is a regular problem for you, food can be part of the solution but only if you take a personalised approach.
Some of the foods that may help reduce bloating include kiwi, papaya, oats, cucumber, spinach, and fermented foods. These are often well tolerated, especially when chosen for their fibre, enzyme content, or anti-inflammatory properties. But even with these, it’s not one-size-fits-all.
On the other side, it’s wise to be cautious with foods high in FODMAPs, insoluble fibre, sulphur compounds, and lactose, particularly if you’re already prone to digestive symptoms. These can be hidden in everyday foods and may not cause problems straight away, which is why a structured, consistent approach to identifying triggers is so important.
For many people, a gentle, food-first strategy is the best starting point, focusing on what to include as well as what to limit. Keeping a food and symptom diary, trying a carefully managed elimination plan, and working with a professional can all help.
If symptoms are persistent or confusing, a gut health test may also be appropriate. Breath tests for lactose intolerance or SIBO, stool testing for microbiome health, or food sensitivity testing can all provide useful information and take some of the guesswork out of the process.
With the right support, whether through contacting our team at IBS Clinics or another trusted practitioner, it’s possible to build a diet that reduces bloating, supports long-term gut health, and gives you back confidence in how you eat.
References
- Staudacher, H. M., & Whelan, K. (2020). The low FODMAP diet: recent advances in understanding its mechanisms and efficacy in IBS. Nutrients, 12(5), 1570. https://doi.org/10.3390/nu12051570
- Chey, W. D., et al. (2018). Randomised controlled trial of kiwifruit in functional constipation. The American Journal of Gastroenterology, 113(5), 731–738. https://doi.org/10.1038/s41395-018-0062-z
- Staudacher, H. M., Irving, P. M., Lomer, M. C., & Whelan, K. (2014). Mechanisms and efficacy of dietary FODMAP restriction in IBS. Nature Reviews Gastroenterology & Hepatology, 11(4), 256–266. https://doi.org/10.1038/nrgastro.2013.259
- Staudacher, H. M., Whelan, K., Irving, P. M., & Lomer, M. C. E. (2011). Comparison of symptom response following advice for a diet low in fermentable carbohydrates (FODMAPs) versus standard dietary advice in patients with IBS. Journal of Human Nutrition and Dietetics, 24(5), 487–495. https://doi.org/10.1111/j.1365-277X.2011.01162.x
Author – Tracey Randell
At IBS Clinics, Tracey Randell, a renowned Nutritional Therapist and one of the few IFM Certified Practitioners in the UK, extends her specialised knowledge and unique approach to managing and treating IBS and other gut-related conditions effectively.
Tracey’s profound understanding of Functional Medicine allows her to connect the dots for complex health conditions, identifying and addressing the root causes to curate personalised and comprehensive health plans for her patients. Her holistic approach focuses on resolving underlying imbalances and optimising gut health, enabling the body to correct other issues and attain overall well-being.
At IBS Clinics, we are dedicated to being your partner in navigating your gut-related health concerns, offering expert care and individualised treatment plans to alleviate your IBS symptoms and enhance your quality of life.
You can read more about Tracey on our About page here.
DISCLAIMER: The information provided in this article is intended for general informational purposes only and should not be construed as medical advice, diagnosis, or treatment. The products and methods mentioned are not a substitute for professional medical advice from a trained healthcare specialist. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. Use of the information and products discussed is at your own risk.
