9 anti-bloating foods – Top Health

The regulation and prevention of intestinal gas, painful and uncomfortable, pass in particular by the adoption of a balanced diet, which includes foods known to relieve these ailments.

Bloating appears as a result of too much gas building up in the intestines. They frequently occur during the breakdown of food in the intestine. The causes are then very often starchy foods (such as bread, beans or even broad beans), industrial cereals, carbonated drinks, vegetables which ferment, such as onions or cabbage, and/or which contain a lot of insoluble fiber, such as raw vegetables. Lactose intolerant people can also experience gas and diarrhea if they consume milk products.

On the same subject

Besides food, bloating can come from:

  • Air swallowed while chewing gum or while eating.
  • Certain medications, such as laxatives.
  • From constipation.
  • Stress.
  • Certain pathologies, such as gastroesophageal reflux, appendicitis or an infection that affects the digestive system.

Certain associated signals, such as blood in the stool, diarrhea with chills and fever, vomiting, malaise, inability to pass stools or pass gas should prompt you to consult your doctor the same day. of their occurrence. It is also recommended to make an appointment if the intestinal meteorisms last several days.

Prevent the appearance of bloating

To prevent the accumulation of intestinal gas, it is recommended to review your habits in terms of lifestyle and food consumption.

As far as food is concerned, it should be limit the consumption of foods that are too high in fat or too spicy, as well as coffee, alcohol and soft drinks. Regarding fermentable and fibrous foods, if some of them are directly implicated in the appearance of bloating, it is recommended to stop them temporarily, then gradually reintroduce them into your diet. Then favor gentle cooking and steaming, and add spices and herbs that are good for digestion, such as cumin or ginger, to your dishes.

In any case, we advise you to make an appointment with a dietician, in order to take stock of your eating habits and help you relieve your intestinal ailments.

It is also important to take the time to eat and chew gently, to avoid absorbing air at mealtimes, and to practice regular physical activity. It is also advisable to consult your doctor to treat your anxiety, if it is directly implicated in the appearance of gas.

To prevent the formation of meteorism by combining your dishes with foods that soothe these ailments, here is a presentation of 9 anti-bloating foods.


  • Bloating, flatulence and aerophagiaVidal, 12/12/2019
  • F. Cessot, J.-C. Létard, P. Jouët, Abdominal discomfort. Poor digestion, bloating, excess gasFrench National Society of Gastro-Enterology, Think tank of hepato-gastroenterology practices and groups.
  • Aprifel

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The kiwi
This fruit is rich in fiber and actinidin, an enzyme that promotes digestion. Several compounds of the kiwi facilitate the segmentation of food as well as their mixing with all the secretions which allow them to be digested correctly.

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Fennel seeds
This plant has antispasmodic properties, and it helps to relax the entire digestive system. It is particularly recommended to consume its seeds in herbal teas to relieve intestinal discomfort.

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This plant, commonly used in Near Eastern cuisine, is excellent for relieving intestinal disorders. It is recommended in case of constipation, flatulence, pain and spasms in the stomach and intestine. It is advisable to add cumin seeds to dishes that contain fermentable foods, such as cabbage.

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This plant, used in the form of herbal tea for its antiseptic properties, is also beneficial for relieving flatulence. Thyme improves digestion and exerts an antispasmodic action. This herb can be consumed as a hot drink at the end of meals, or used as an aromatic in dishes to prevent intestinal discomfort (and give a good taste to culinary preparations!).

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fermented milk
Drinks such as milk kefir or buttermilk contain lactic ferments. These probiotics are beneficial for the intestinal flora. They improve intestinal transit and digestion, particularly that of lactose which precisely causes gas.

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Often used as an infusion, this refreshing and slightly spicy plant helps soothe digestive spasms and evacuate gas. It also has a diuretic action and promotes the secretion of bile. It is more particularly in the form of essential oil that it is most effective in relieving digestive disorders.

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vegetable charcoal
Coming from the calcination of coconut or wood, vegetable charcoal is often used for its digestive properties. It has the ability to absorb up to 100 times its own volume in gas. It is therefore useful in cases of flatulence and constipation, but it also relieves gastroesophageal reflux and heartburn.

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This plant is frequently used to fight against digestive disorders. It has anti-inflammatory properties and prevents the appearance of gas. This rhizome is also effective in soothing nausea.

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