This post has been updated since it was originally published on 10/02/2022 with more expert insight.
Nothing puts a damper on your day like a gas and digestive issues. Whether you’re struggling to fit into your jeans or just feel straight up uncomfortable, a bloated stomach is always frustrating. Luckily, switching up your diet by cutting out certain bloat-causing foods and adding in some gut-healthy alternatives is one great way to keep the problem at bay. In fact, there are a few fruits you can eat every morning to beat bloating.
To discover the best options out there, we spoke to health experts Trista Best, MPH, RD; Lisa Richards, nutritionist and creator of The Candida Diet; Mary-Ellen Sabat, nutritionist and personal trainer at BodyDesigns By Mary; Susan Bowerman, M.S., R.D.; Catherine Gervacio, RD; and Dr. Sharmela Devi Gand, RD. They pointed us towards bananas, berries, cantaloupe, papaya, pineapple, and kiwi—yum!
1. Bananas
Whether you like them on toast with peanut butter or prefer to eat them plain, bananas make for a fantastic bloat-fighting breakfast or snack. In fact, Richards says they're one of the best fruits for the job thanks to the fact that they're "rich in specific nutrients that help eliminate water retention, inflammation, and ultimately bloat." You probably know of one in particular—bananas are one of the first things that pop into people's heads when they think of the nutrient. "Bananas are rich in potassium which helps to regulate sodium and prevent water retention," Richards tells us.
Best agrees that they're one of the best fruits for anyone looking to beat chronic bloating because they're "naturally anti-inflammatory" and are packed with plant compounds and phytonutrients that "work to reduce inflammation in the body which removes stress from the uterus and surrounding muscles." Plus, most of us can agree that they taste great too, as an added bonus.
2. Berries
If bananas aren't your thing, there's another "B" fruit that may be the right fit for your taste buds and your gut: berries. Bowerman cites berries of all kinds as a great food to kick bloating to the curb, noting that they're a "great choice because they are some of the highest fiber fruits." They can pack in all of that fiber while keeping your calorie count low. Just take your pick! She tells us that a cup of raspberries will give you 8 grams of fiber at 64 calories, blackberries will bring in 5 grams for just 43 calories, and strawberries offer 3.5 grams for 50 calories. Not bad at all! This fruit is especially helpful when it comes to gut health, but all that fiber is essential to any diet. As Bowerman notes, "Considering that most people eat less than half of the recommended 25-38 grams of fiber a day, berries can help to meet needs."
Luckily, there's a plethora of ways to fit this gut-healthy ingredient into your diet. "[Berries] can be added to cold or hot cooked cereals, yogurt, protein shakes or used to top whole grain pancakes or waffles. Another delicious way to enjoy them is to top a slice of whole grain toast with nut butter, then add sliced or crushed berries," Bowerman suggests. Sounds delicious! And if you're really feeling crazy, why not throw banana into the mix too? You'll be on your way to a bloat-free day!
3. Papaya
A not-so-well-known fruit that is great for reducing bloating for women over 40 is papaya. This creamy, sweet, and buttery fruit is also great for satiation, but most importantly, it has digestive benefits that are excellent for those with bloating issues.
Sabat says, "Papaya contains a natural enzyme called papain, which aids in digestion. This enzyme helps break down proteins and supports the breakdown of complex foods, reducing the chances of indigestion and bloating."
Papaya is an excellent source of dietary fiber, which can help regulate bowel movements and keep your digestive system in good shape.
"Adequate fiber intake can prevent constipation, a common cause of bloating. Bloating can sometimes be caused by inflammation in the digestive tract. Papaya contains anti-inflammatory compounds, such as vitamins C and E, beta-carotene, and flavonoids, which can help reduce inflammation and soothe the digestive system," Sabat states.
4. Cantaloupe
Don't sleep on melons! Gervacio says that cantaloupe, in particular, is a fantastic option. Not only is it a delicious, refreshing fruit that makes a perfect addition to your breakfast, but it can also help relieve digestive discomfort thanks to the fact that it's ultra-hydrating.
"It has a high water content which contributes to hydration," Gervacio explains. "Maintaining proper hydration is important to balance the electrolytes in the body. This balance can result in normal cellular function and fluid distribution, helping to prevent water imbalances that can cause bloating." Perfect!
5. Pineapple
If you're in the mood for something tropical that can keep your gut in great shape, look no further than tangy pineapple. This delicious fruit is one of the best things you can eat to manage digestive issues, Gervacio tells us.
"Pineapple has the enzyme bromelain which also helps in digesting proteins efficiently," she explains. "Also, it has a high water content to contribute to overall hydration and electrolyte balance. Most people find it effective to eat pineapple after a meal to reduce bloating."
We love it in fruit salad, a smoothie, or simply on its own as a snack. Yum!
6. Kiwi
Kiwi may not be the most common fruit around, but based on Dr. Sharmela Devi G. suggestions, you should stock up if you want to fight bloating and other digestive issues. Like some of the other fruits on this list, this fuzzy green treat contains a bloat-blasting compound.
"Kiwi is particularly effective against bloating due to its high fiber content and a natural enzyme called actinidin, which aids digestion," she says. "It's also a great source of vitamin C and antioxidants." Both of these factors contribute to the gut-healthy benefits.
It's not hard to enjoy kiwi. As she notes, "Kiwi can be eaten independently, sliced into a fruit salad, or blended into a morning smoothie." We'll take all of the above!
