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You’ve probably experienced it before—after finishing a filling, fiber-rich meal, that uncomfortable gassy feeling makes an appearance. While bloating and gas are common bodily responses, they can be quite unpleasant and restrictive, and many of us wish we could avoid them altogether (or at least reduce their severity). That’s why we consulted with nutrition professionals to understand why gas happens, who it affects most, and which foods can help alleviate it so you can enjoy fewer uncomfortable moments.
What Causes Gas in the First Place?
Gas in our body isn’t just a result of what we eat—it’s also connected to our energy levels, explains osteopathic physician Dr. Joseph Mercola. “When your cells can't produce sufficient energy, it disrupts the balance in your gut,” he says. “This allows oxygen to enter places it shouldn't, harming good bacteria and promoting the growth of harmful bacteria.” Once harmful bacteria settle in, they prevent effective fiber digestion, leading to gas and bloating.
To avoid excessive gas, the key is boosting your cellular energy production. For those most prone to gas and bloating, this means consuming foods with the right nutritional value to fuel your metabolism.
Evgeniya Pavlova/Getty ImagesWho is Most Affected by Gas?
Gas is something everyone encounters, but its impact varies. Those with digestive and gastrointestinal issues tend to suffer the most from gas pains, often leading to frequent bathroom visits. Registered dietitian Lisa Moskovitz explains that an imbalance of good and bad bacteria can also contribute to excessive gas. “Their immune systems may react too strongly at the first sign of any perceived culprit,” she notes.
The first step in managing gas is to reduce the consumption of foods that trigger it, particularly for those most vulnerable. “Certain gas-producing foods may need to be limited or avoided,” says Mercola. “But a balanced diet is essential.” Below, we highlight a selection of holistic foods (and one standout drink) to help minimize gas.
5 Foods That Help Ease Gas
1. Papaya
Papaya is not just a tasty fruit, but it also works wonders as a digestive aid. Mercola states, "Papaya contains papain, a powerful digestive enzyme that breaks down proteins in the digestive system." This helps minimize undigested food that could fuel gas-producing bacteria. This remarkable fruit can do it all, and a little snacking on it throughout the day can provide relief from uncomfortable bloating and gas.
2. Ginger
Ginger is much more than a spice for your meals—it’s a digestive aid in its own right. As Mercola explains, "Ginger's active compounds, particularly gingerols and shogaols, possess powerful anti-inflammatory and carminative properties." After a heavy meal, the best way to utilize ginger for digestion is by steeping it in hot water, almost like preparing a soothing tea.
3. Cucumbers
Cucumbers are not only refreshing, hydrating, and versatile, but they also play a key role in digestion and reducing gas, as noted by Moskovitz. According to Moskovitz, "Hydrating and getting more water in your body is the best way to keep your digestion regulated and prevent trapped foods from fermenting in your gut—it's nature's lubricant." Cucumbers also make a perfect side dish for almost any meal.
4. Yogurt
Both Moskovitz and Mercola agree that yogurt made from raw, unpasteurized milk is an excellent food choice for alleviating gas, as long as it contains live cultures (beneficial bacteria). Moskovitz says, "This bacteria helps with digestive issues over time, potentially reducing gas and bloating." Yogurt is versatile and can be enjoyed in many ways—whether mixed with oats, paired with meat, or eaten on its own.
5. Herbal Teas
Finally, the ultimate digestive aid: herbal tea. According to Moskovitz, "Not only are they hydrating, but teas also provide significant anti-inflammatory and antiviral benefits that support a healthy digestive system." Peppermint, hibiscus, lemongrass, chamomile, and green tea are great examples of herbal teas that can aid with gas, digestion, and bloating. So go ahead and start boiling that water!
