You know the feeling. You ate too much for dinner, and now you’re so bloated you feel like you’re going to pop. Or maybe it was having to eat lunch at work between meetings at breakneck pace. Whatever the reason, you’re feeling gassy, puffy and miserable—and longing for stretchy pants.

Sound familiar? Abdominal bloating—sometimes described as feeling too full—affects most of us at one time or another. And there are several possible reasons for it, from PMS, overeating and constipation to dining on gas-producing foods, eating too quickly or even drinking through a straw—all can be causes of uncomfortable belly bloat.

But there’s good news. Just as some foods may leave you feeling like something inflated your belly, others can help deflate it—naturally. Here are some proven belly bloat-fighters.

Kiwi

Pictured Recipe: All Greens Smoothie Bowl

This little green fruit contains enzymes that help break down protein, so it moves more easily through your system. In a 2024 meta-analysis, researchers found evidence that kiwi can help relieve constipation. And constipation is a known belly bloater. We’re all on board with kiwi and constipation—we even ranked kiwi as the number one fruit to eat to help you poop!

Bananas

Pictured Recipe: Chocolate Banana Oatmeal

Bananas are high in potassium, which helps balance sodium and prevent the water retention that can come from eating salty foods. Plus, banana’s fiber can help ease constipation—and the more poop you move out of your body, the less bloated you’ll be. Plus, bananas—especially greener ones—are high in resistant starch, a kind of carbohydrate that feeds healthy gut bacteria. Having plenty of healthy bacteria living in your gut can help reduce gas and bloating, too.

Papaya

Pictured Recipe: The Best Smoothie to Help Reduce Bloating

A few fresh slices of papaya at the end of a meal may help ward off a bloated belly. That’s because papayas have papain, an enzyme that breaks down protein in your digestive tract. The tropical fruit also fights inflammation—exactly what a bloated belly needs. For a refreshing, de-bloating dessert, swap the mango for papaya in our Strawberry Mango Nice Cream.

Ginger

Pictured Recipe: Tinola (Filipino Ginger-Garlic Chicken Soup)

You may already know that ginger is a great natural remedy for motion sickness, nausea and other tummy ailments. It turns out, this natural stomach soother can help with bloating, too. We even ranked it as our top spice for debloating.

Studies suggest ginger helps stimulate digestive juices, promote gastric motility, and relieve gastrointestinal discomfort, including gas and bloating. Try ginger tea, or add a little grated fresh ginger to a smoothie.

Something to take note of: While ginger ale made with real ginger can help ease tummy ailments, this is one time you may want to pass on it. If you’re already bloated with gurgling gas, adding bubbles may make it worse. With that said, some people with Small Intestinal Bacterial Overgrowth (SIBO) or Irritable Bowel Syndrome (IBS) find that a little bit of carbonation can help ease the gas by bringing up burps. Use what works for you.

Peppermint

Pictured Recipe: Iced Mint Green Tea

This popular herb can increase the liver’s bile production, helping your body digest fatty foods so they can move through the stomach more quickly. A soothing cup of peppermint tea can also relax your digestive muscles, allowing trapped gas to pass.

Yogurt

Pictured Recipe: Lemon-Raspberry Frozen Yogurt Bites

The probiotics—beneficial bacteria—in yogurt help your gut digest and absorb food, so there’s less gas and bloating. There is evidence that suggests that even those with lactose intolerance may be able to enjoy yogurt, thanks to yogurt’s probiotics going to work for you. Choose plain yogurt with active cultures and sweeten it with a little fruit, add plain yogurt to your smoothie for a protein-rich, gut-healthy boost, or use plain yogurt in place of sour cream on your taco or baked potato.

Water

You may think water will make you more bloated—and it’s likely to if you chug it. But by consistently sipping water throughout the day, you’ll be getting the hydration your body needs to properly digest food, flush out excess sodium-and, if you’re constipated, help you go. Infuse water with fresh mint leaves or lemon for additional debloating properties, like we do in our Lemon, Cucumber & Mint Infused Water (if cucumbers tend to bloat you, leave them out).

Fennel Seeds

Pictured Recipe: Fennel & Pork Stew

People in many cultures nibble on fennel seeds after a meal, and for good reason. The seeds can help reduce gas, fight inflammation and act as a natural diuretic. Some research suggests fennel is as effective at relieving gas and bloating as dimethicone—a gas-relieving medication—following c-section.

The Bottom Line

Thankfully, most bloating is harmless, and time is all you need to find relief. For faster relief, try some of these science-backed strategies. However, if bloating is persistent, and you have vomiting, heartburn, sudden weight loss or blood in your stool, it’s time to see your primary care practitioner.