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Published on: 8/20/2026

What dietary changes help with reducing bloating?

Yoshinori Abe

Reviewed by Yoshinori Abe, MD

Internal Medicine

Bloating can often be reduced by following a low-FODMAP diet, avoiding gas-producing foods like beans, carbonated drinks, and cruciferous vegetables, and eating slowly in smaller portions. Staying hydrated, exercising regularly, and identifying food intolerances may also help ease symptoms.

Because bloating can stem from many causes—ranging from diet to underlying digestive conditions—it's worth understanding what's actually driving your discomfort before guessing at solutions. Take a free, instant, online symptom check to get personalized insights and clear next steps.

Reviewed for medical accuracy: 07/15/2026

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Explanation

Bloating can be uncomfortable, but certain dietary changes might help. One effective approach is the low-FODMAP diet, which limits foods that are hard for some people to digest. These include certain fruits, vegetables, dairy, and wheat products. By reducing these foods, many people find relief from bloating.

Here are some steps you can take:

  1. Low-FODMAP Diet: This diet limits foods like beans, lentils, certain fruits (like apples and pears), and some vegetables (like broccoli and cabbage) that can cause gas and bloating.
  2. Eat Slowly: Eating too quickly can cause you to swallow air, which might increase bloating.
  3. Smaller Portions: Eating smaller meals more frequently can help your digestive system process food more easily.

These changes can help reduce bloating, but it's important to find what works best for you. If bloating continues, you can check your symptoms with our free AI-powered tool to better understand what might be causing your discomfort and whether you should speak with a healthcare professional.

(References)

  • Serra J. (2022). Management of bloating. Neurogastroenterology and motility, 35143108.

  • Lacy BE, Cangemi D, & Vazquez-Roque M. (2021). Management of Chronic Abdominal Distension and Bloating. Clinical gastroenterology and hepatology : the official clinical practice journal of the American Gastroenterological Association, 32246999.

  • Pessarelli T, Sorge A, Elli L, & Costantino A. (2022). The low-FODMAP diet and the gluten-free diet in .... Frontiers in nutrition, 36424920.

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