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6 Foods To Help You Debloat & Heal Your Gut

by Alina Naumenko

Medically reviewed by Dr. Nancy Rahnama M.D. to ensure the scientific accuracy and integrity of the article. Reviewed by Dr. Nancy Rahnama M.D.

Do you tend to bloat easily after you eat? Getting bloated after every meal or even a small snack can be very troubling. If you have tried everything from getting rid of high sugar foods, processed foods, soda, and alcohol try adding some ingredients instead!

If you have a sensitive stomach, here are 6 foods you can add to your diet to help your stomach debloat and heal your gut.

(Note: If you have a known food allergy or sensitivity, please avoid these options.)


1. Fermented Foods & Drinks

Fermented foods and drinks like kimchi, sauerkraut, tempeh, miso, kefir, and kombucha. These foods are filled with healthy bacteria and probiotics which are important because the gut accounts for 70% of your immune function. So, by consuming foods with natural probiotics, you're maintaining good gut health by delivering natural components that optimize your gut and bolster your immune system.

2. Turmeric

 One way to offset the negative impact of processed foods is to take a natural anti-inflammatory such as turmeric, curcumin (the principal active ingredient of turmeric), or omega-3 fatty acids. Some studies have suggested that turmeric improves heart health and reduces the likelihood of developing Alzheimer’s and some cancers. Turmeric, particularly, is easy to add to your food as it has a mild taste, so you can add it to almost any recipe to increase it in your diet. Alternatively, take a turmeric supplement.

3. Ginger

Gingerol, the primary bioactive compound found in ginger, is responsible for many of the medicinal properties ginger boasts. Loaded with antioxidants and anti-inflammatory properties, ginger is good for high cholesterol, menstrual pain, chronic indigestion, and inflammatory gum disease. Eating ginger can cut down on fermentation, constipation and other causes of bloating and intestinal gas. Ginger is a popular addition to many winter dishes and drinks and goes particularly well with honey and lemon in tea, which is also great if you’re feeling under the weather!

4. Green Tea

Green tea is the tea of choice for millions of people across the globe. This beverage is popular as it provides a slow release of energy, preventing that unpleasant crash you often get from coffee. Green Tea Extract improves microbiome diversity and decreases inflammation in the gut to promote healthy gut microbiome. It helps prevent weight gain and obesity. If you don’t like drinking green tea, you can also take it as a supplement and still receive the benefits.

5. Kiwi

Native to Southwestern China, this fruit is full of folate, fiber, potassium, Vitamin E, and Vitamin C. One 3.5-ounce kiwi provides more than 80% of your average daily vitamin C requirement. Kiwis are rich in plant compounds that offer antioxidant and anti-inflammatory effects to the body. They are a low-fodmap fruit that contains prebiotic-like ingredients — food that nourishes the good gut bacteria in our digestive tract. Its brown, hairy skin is often peeled away with some people chopping the top off and eating it with a spoon like a boiled egg. Others eat the whole thing, skin and all, which is also healthy (though perhaps an acquired taste)!


6. Papaya

Papayas contain a digestive enzyme called papain that aids digestion. Papaya is also high in fiber and water content which helps to prevent constipation and promotes a healthy digestive tract. Papayas are an excellent source of vitamin C, and one single medium fruit provides 224 percent of recommended daily intake. Try some papaya in a fruit salad or even add it to your smoothie!


Food can be used for many medicinal purposes, adding a few of these ingredients and foods into your diet may aid in bloating and digestion. If you continue to suffer from bloating or gastrointestinal issues, make sure to contact a doctor regarding your symptoms.


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