Many popular snacks tend to have pro-inflammatory ingredients that irritate the digestive system and worsen bloating. But that doesn’t mean you have to give up on snacking! In this article, you will find a wide variety of snacks to reduce bloating (that also taste delish!).

Do keep in mind that although these snacks use ingredients that are usually easy on the digestive system, some of them may not work for you specifically.

Ultimately, it’s important to listen to your body and learn what triggers your bloating. This will make it easier for you to identify snacks that are most suitable for you.

Now, let’s dig into this list.

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15 SNACKS FOR REDUCING BLOATING: FRUITS, VEGETABLES, JUICES & MORE

1. Turmeric Milk (aka Golden Milk)

overhead view of turmeric milk and ingredients

Golden milk is a multi-purpose Ayurvedic drink that is said to help with sleep, relaxation and yes, bloating.

The basic recipe is full of anti-inflammatory and anti-bloat ingredients:

  • Turmeric.
  • Ginger.
  • Cinnamon.
  • Black pepper.

Aside from the basic ingredients above, some people add other spices like cardamom and cloves. Once again, these are all spices with a long history of use for digestive health!

You can make your own turmeric milk at home (see recipe here) or you can use this convenient, pre-mixed blend.

2. CCF Tea

CCF tea is an Ayurvedic tea made of three spices: cumin, coriander and fennel seeds.

Together, these spices stimulate agni. 

Now, in Ayurvedic medicine, agni is the main digestive fire. Agni is essential for breaking down and absorbing food.

At the same time, the spices in CCF tea also promote the breakdown of ama.

Ama is defined as a toxic substance that impairs agni and contributes to disease. 

In fact, too much ama in the GI tract is said to contribute to bloating, gas and constipation (source).

You can make your own CCF tea by mixing equal parts of all three spices. 

Or you can use this premixed CCF tea blend.

3. Water-Rich Fruits

If your bloating is accompanied by constipation, then water-rich fruits may help with bowel movements.

Here are some fruits to choose from:

  • Watermelons.
  • Strawberries.
  • Oranges
  • Grapefruit
  • Cantaloupe
  • Honeydew melons
  • Peaches
  • Nectarines
  • Papayas
  • Kiwis

4. Water-Rich Vegetables

Just like water-rich fruits, vegetables with a high water content can ease bloating and constipation.

In addition, many water-rich vegetables tend to have smaller amounts of the fiber that triggers bloating.

Three water-rich veggies that work well for snacking are cucumbers, celery and bell peppers.

5. Rice Cakes with Nut Butter

Rice cakes are a very healthy snack. But they can be sooo boring.

So, why not make them more palatable by topping them with peanut or almond butter?

This combination is healthy, delicious and filling.

In addition, if you’re following a low FODMAP diet, rice cakes and nut butter are a safe option. Just make sure that your nut butters are sugar-free.

6. Coconut Yogurt and Fruit Bowl

bowl of yogurt with fresh berries on top

Since coconut yogurt is lactose free, it’s a good option for anyone who gets bloated from dairy.

In addition, topping the yogurt with fruits can help to ease water retention.

Some fruits to add coconut yogurt include:

  • Pineapple: contains the digestive enzyme bromelain.
  • Bananas: high in potassium, which regulates water retention. 
  • Berries: high in water, low in sugar and also a good source of fiber.
  • Oranges: high water content and good amount of fiber.

7. Chia Pudding

Although dry chia seeds are known for causing bloating, soaking them usually eliminates this problem.

Here’s how to make your own delicious chia pudding.

  • Combine 2 tablespoons chia seeds with ½ cup of water (or plain almond milk) in a jar.
  • Seal the jar and place in the fridge for 5 minutes.
  • Stir the mixture to break up any clumps. Then put the jar back in the fridge and let the mixture sit overnight.
  • Sweeten with pure maple syrup if desired. You can also top the pudding with fresh fruit like bananas or berries.

8. Peanut Butter and Banana Shake

This is a simple yet reliable and delicious snack that provides good amounts of protein.

The bananas also contain potassium, which helps with water retention.

Just keep in mind that the riper bananas get, the higher their sugar content gets. For some people, this extra sugar can trigger bloating or gas.

So, use a less ripe banana if necessary.

Ingredients

  • 1 banana
  • 1 cup almond milk
  • ¼ cup peanut butter
  • Optional: pure maple syrup to taste

Instructions

  • Blend all ingredients on high.
  • Pour into a glass and enjoy!

9. Pineapple Berry Smoothie

Smoothies can help bloating because blending breaks down the fiber in fruits and veggies.

As a result, the ingredients are easier to digest and less likely to cause bloating (compared to eating them whole).

I included a pineapple berry smoothie in this list specifically because:

  • Blueberries are low in sugar and less likely to cause bloating.
  • Pineapples contain enzymes that support healthy digestion.

Together, they make for a delicious, bloat-friendly smoothie.

Ingredients

  • 1 cup frozen blueberries (thawed out)
  • ½ cup frozen pineapple chunks (thawed out)
  • 1 medium banana (if you tend to get bloated from bananas, use one that’s not too ripe).
  • ⅔ cup plain almond milk

Instructions

  • Blend all the ingredients on high until smooth. Pour into a glass and enjoy.

10. Cacao Powder

bowl of cacao powder surrounded by dark chocolate squares

Cacao powder is anti-inflammatory, rich in antioxidants and loaded with magnesium.

It’s no wonder it’s considered one of the best bloat-reducing foods.

To get the benefits, use it to make hot chocolate or buy dark chocolate (at least 70% cacao content).

11. Gluten-Free Toast with Nut Butter

If you can find one that tastes good (!), gluten-free bread gives you the comfort of bread without the pro-inflammatory effects of gluten.

Top it with peanut or almond butter, and you’ve got a quick, tasty snack.

12. Hummus and Veggie Sticks

Whether you’re a fan of carrot sticks, celery sticks or julienned bell peppers, they all go well with hummus.

As for hummus, it’s a good source of protein and fiber.

Do keep in mind that since hummus is made from a bean, it does have the potential to cause gas or bloating. 

One alternative you can try is hummus made from sprouted chickpeas. The sprouting process generally reduces the bloating and gas that some people experience with beans.

13. Fresh Juice

Fresh juices can provide much needed relief from bloating because they’re rich in antioxidants.

In addition, juices don’t contain insoluble fiber (which can cause digestive issues for some people).

Lastly, if your juice is made with prebiotic-rich ingredients, then you’ll also be growing more healthy gut bacteria.

As for prebiotic-rich foods that you can juice, you can use ginger, watermelons, grapefruits, beets and apples.

14. Pico de Gallo

Pico is loaded with tomatoes, which are one of the best debloating vegetables (or fruits, depending on who you talk to!).

In addition, pico usually contains cilantro, which is anti-inflammatory.

Use pico as a dip for veggie chips or potato chips (just make sure the potato chips are made with just potatoes, oil and salt. No unnecessary coatings or flavorings).

15. Cucumber Bites with Smoked Salmon

Not only is salmon a good source of protein, but it’s one of the best sources of anti-inflammatory omega-3 fatty acids.

Combined with water-rich cucumbers, you’ve got yourself a healthy, delicious bloat-reducing snack.

Here’s a quick and easy way to put this meal together:

  • Slice the cucumber into circles (about 1/4 inch thick).
  • Place a small piece of smoked salmon on the cucumber.
  • Top with plain coconut yogurt.
  • Enjoy!

Related Articles:

5 Best Green Powders for Bloating (for 2022)

How to Reduce Bloating from Vegetables: 7 Tips for Faster Relief