Foods That Help Reduce the Feeling of Body Bloating

Just overindulge in food or alcohol, and your body responds with an alert: bloating. Abnormal fluid retention between tissues, medically known as edema, often appears in the arms, feet, chest, neck, and even the lips or tongue.

What causes it?
Our blood vessels aren’t impervious—they have pores that allow cells, bacteria, proteins, and water to pass through. But sometimes, excessive fluid leaks from these vessels and accumulates in body tissues. The abdomen may puff up, creating a “bloated” feeling. You might also experience fatigue or shortness of breath during everyday activities.

In persistent or severe cases, it’s important to consult a specialist. But in mild or moderate situations, dietary changes can help.

Here are four foods that help reduce bloating:

Green tea: both tasty and umami-rich, it contains catechins—a phytonutrient with thermogenic and antioxidant action. It supports gut flora, aids digestion, and ramps up liver activity (lipid metabolism), promoting detoxification.

Asparagus: also umami, it’s rich in inulin, a non-digestible prebiotic fiber that stimulates probiotic growth in the gut, helping prevent gas buildup—a common cause of bloating.

Banana: high in potassium, it helps eliminate excess sodium in the body, a key contributor to bloating.

Water and coconut water: staying hydrated is essential for those dealing with bloating. Hydrating fluids and high-water-content foods like melon and cucumber encourage proper liver function and aid in flushing out excess fluid.

And remember: avoid excessive sodium.See here if you’re overdoing it when preparing your daily rice and beans.