Bloating has a way of creeping into everyday life. It shows up after meals, lingers through the afternoon, and leaves you feeling uncomfortable in your own body. While stress, eating habits, and hormones all play a role, digestion is deeply influenced by what you eat consistently.
The goal isn’t to overhaul your diet, it’s to provide foods that support your gut with foods that actively improve digestion, help your body release bloating over time and they’re easy to implement into real life.
Chia seeds
What they do
Chia seeds absorb liquid and expand, forming a gel that supports bowel regularity and gut movement.
How they help with digestion and bloating
By improving regularity, they prevent waste sitting in the gut, one of the biggest contributors to bloating and trapped gas.
How to eat them
- Stir into porridge
- Mix into Greek-style yogurt
- Add to water, let sit for ten minutes, then drink
Sprinkle over fruit or cereal
One tablespoon daily is enough. Consistency matters more than quantity.
Oats
What they do
Oats provide soluble fibre that feeds beneficial gut bacteria.
How they help digestion and bloating
A healthier gut microbiome improves how food is broken down, reducing fermentation and gas production.
How to eat them
- Simple porridge
- Overnight oats with chia seeds
- Blended into smoothies
Keep toppings minimal if bloating is an issue oats work best when they’re not overloaded.
Salmon
What it does
Salmon is rich in omega-3 fatty acids, which support brain health and help regulate inflammation throughout the body, including the gut.
How it helps with digestion and bloating
Chronic, low-level inflammation in the digestive tract can slow digestion and contribute to bloating. Omega-3s help calm that response, allowing digestion to move more smoothly and comfortably.
How to eat it
- Baked or grilled with rice and cooked vegetables
- Pan-fried with sweet potatoes and greens
- Flaked into a warm grain bowl with olive oil and herbs
Keep seasoning simple so the digestive system isn’t overloaded.
Sweet potato
What it does
Sweet potatoes provide fibre and slow-release carbohydrates that support gut bacteria and steady digestion.
How it helps with digestion and bloating
They help regulate bowel movements and support a healthy gut environment, reducing the likelihood of waste building up and causing bloating.
How to eat it
- Baked and served with salmon or chicken
- Roasted with olive oil and paired with vegetables
- Mashed as a base for simple, balanced meals
Simple preparation works best.
Dragon fruit
What it does
Dragon fruit contains fibre and prebiotics that feed beneficial gut bacteria.
How it helps with digestion and bloating
A healthier gut microbiome improves digestion efficiency and reduces excess gas production over time.
How to eat it
- Fresh and sliced as a snack
- Added to smoothies
- Paired with yogurt or oats
Light, hydrating, and easy to digest.
Anu Aborisade
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