If you’re tired of your stomach feeling like a distended balloon, you’re not alone. In fact, it is pretty common. A study shows that almost 18% of people experience bloating at least once a week. The study also found that women are more likely to experience it than men. “Bloating refers to a sense of fullness in the upper abdomen. This can be influenced by gas and/or food accumulation in the stomach,” explains Eric Yoon, M.D.a board-certified gastroenterologist at Manhattan Gastroenterology.
According to Yoon, several conditions can cause bloating, including constipation, small intestinal bacterial overgrowth (SIBO), lactose intolerance, Celiac disease and even anxiety. If you have Celiac disease or lactose intolerance, avoiding gluten or dairy, respectively, can alleviate bloating. For the general population, promoting healthy digestion can help keep bloating at bay, and diet plays a significant role.
Yoon recommends several foods for bloating, but one may surprise you: asparagus. This veggie is full of nutrients that can help you stay regular and prevent unpleasant water retention. Let’s dive in.
Why Is Asparagus the Best Underrated Food for Bloating?
It Contains Prebiotics
Asparagus contains prebiotics, which are food for the healthy bacteria in your gut. These help promote a healthy gut microbiome and prevent unpleasant symptoms like bloating or constipation.
Namely, xylose and inulin—two bioactive compounds in asparagus—have been shown to have prebiotic effects. Studies show that thanks to these and other compounds, asparagus spears can promote the growth of certain beneficial gut bacteria, including lactobacilli and bifidobacteria.
Asparagus by-products may also benefit gut health, so researchers have been evaluating the utility of converting them into functional food ingredients. For example, a 2022 study in the journal Foods found that asparagus roots are a source of fructans with powerful prebiotic activity.
It Can Help Keep You Regular
The prebiotics in asparagus can help stave off constipation and the bloating that can accompany it. “[Asparagus] contains inulin, a prebiotic, leading to better bowel regularity,” says Yoon. Some research has found that prebiotics can improve stool consistency and the number of bowel movements, as well as reduce bloating among adults struggling with constipation.
Plus, asparagus is full of fiber—another key nutrient for preventing constipation. Each cup of asparagus has 10% of the daily value (DV) of fiber! Given that constipation is linked with bloating, Yoon touts the benefits of eating adequate fiber.
It Acts As a Natural Diuretic
Water retention can also contribute to bloating, notes Yoon. He recommends eating potassium-rich foods (like asparagus) to prevent this. Each cup of asparagus has 271 milligrams of potassium—6% of the DV. Why does potassium help? “[High potassium foods] help in reducing retained sodium, which, in turn, reduces water retention,” explains Yoon.
Studies show that asparagus has bioactive compounds (including potassium), which cause it to act as a natural diuretic. This can lead to increased urination and excretion of excess salt, which may cause bloating.
Other Good Foods to Reduce Bloating
If you don’t like asparagus, don’t worry. Many other foods can help with bloating. Some other foods that Yoon recommends are:
- Ginger: “[Ginger] can increase intestinal transit speed, leading to less trapped gas, then less bloat,” says Yoon. Studies show that ginger can help reduce not just bloating but also a few other IBS symptoms, including diarrhea, stomach pain and gas.
- Peppermint: “Peppermint products like oil or even tea decrease symptoms of abdominal cramps and bloating,” says Yoon. Supplements containing peppermint oil may also help, but it’s best to speak with your healthcare provider before taking new supplements.
- Lactose-free dairy: Yoon notes that if you have a lactose intolerance, avoiding lactose will likely help reduce your bloating since you have trouble digesting it. He suggests having non-dairy or Lactaid milk and other lactose-friendly dairy products like kefir.
- Turmeric: Turmeric products may also help manage bloating, thanks to their anti-inflammatory effects. “Turmeric reduces IBS symptoms, regulates GI tract and reduces bloat,” says Yoon. Some studies have found that medications containing curcumin and turmeric extract may improve IBS symptoms, especially abdominal pain.
- High-potassium foods: As mentioned earlier, potassium helps your body excrete excess sodium, reducing water retention and helping you feel less bloated. Yoon recommends bananas, avocados and tomatoes, which are also potassium-rich.
- High-fiber foods: Since bloating can be linked to constipation, eating enough fiber is essential for staying regular. Yoon recommends high-fiber foods like sweet potatoes, figs, apricots, apples, guava and flax seeds.
Other Ways to Manage Bloating
Yes, diet is important for managing bloating, but it’s not the only thing. How you eat along with other health-promoting behaviors you practice, can also impact bloating. Here are some other tips from Yoon for preventing and managing bloating:
- Stay active: Yoon recommends exercise for “stress reduction, and it mobilizes gas so less remains trapped in the GI tract.” It can also help prevent constipation, which could lead to a bloated feeling in your stomach.
- Eat slowly: Eating slowly can prevent you from swallowing excess air, which can lead to bloating. It also helps promote good digestion, preventing excess gas.
- Manage gas: Excess gas stuck in your GI tract can lead to bloating. To avoid this, Yoon recommends avoiding sugar-free candies and gums with artificial sweeteners, managing stress, limiting carbonated beverages, avoiding excessive speaking while eating, and avoiding straws when drinking fluids. These can either generate gas or cause you to swallow more air, causing bloating.
The Bottom Line
If your belly feels like a balloon of air that won’t deflate, don’t despair. Eating more asparagus is one simple way to get more fiber, prebiotics, and potassium, which promote bowel regularity and prevent excess water retention. Other foods that can help include ginger, peppermint, lactose-free dairy (if you have a lactose intolerance) and turmeric. Besides these dietary changes, make sure to engage in daily movement to help you stay regular and prevent uncomfortable gas buildup.
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