10 Foods to Help You Ease Bloating

One sign of hormone imbalance can be bloating, so here is some extra help from your diet.


Feeling bloated is unpleasant, and it may just be a temporary ‘time of the month’ thing or at menopause something you experience more frequently.

It can be associated with oestrogen dominance so rebalancing with bioidentical progesterone can help, but how about making sure your diet supports that too?

1. Avocados

They are packed with potassium, which your body needs to manage its sodium (salt) levels. This in turn controls the amount of water you hang onto.

The better that system works, the less bloat you’ll have.

2. Bananas

These also deliver a potassium punch. One study showed that women who ate a banana before each meal bloated less than those who didn’t.

Experts think that’s because they deliver certain gut bacteria that help calm gas production in the belly.

3. Celery

This offers a hydration boost to get your digestion moving. As a bonus, celery also provides certain flavonoids (tiny plant molecules) that reduce inflammation in your body — including in your gut.

4. Turmeric

This is the spice that gives curry its yellow colour and contains a good bit of the compound curcumin. Studies show curcumin can tame IBS symptoms, easing discomfort, regulating the digestive system, and reducing bloating.

5. Peppermint

Studies show peppermint capsules can help relax the muscles in your digestive system. This helps push gas through to relieve stomach bloat.

Peppermint tea can have the same calming effect which is why it is better for you than coffee after a meal.

6. Ginger

This helps gets your gut juices flowing which aids your digestion and helps your stomach empty faster, which prevents bloating.

7. Asparagus

This is a good source of inulin, an insoluble fibre that feeds the good bacteria in your gut and helps keep you regular.

8. Fennel

This vegetable and its seeds have a compound that relaxes spasms in your GI tract. With fewer spasms, gas can get through your gut more easily so bloat doesn’t build.

9. Tomatoes

A diet that includes tomatoes will load you up on lycopene, an antioxidant that works as an anti-inflammatory all over your body.

Tomatoes are also full of potassium, which lowers levels of bloat-causing sodium (salt) in your body.

10. Kefir

Some studies say drinking kefir, a fermented yogurt-like beverage, takes away stomach gas by as much as 70%. Kefir helps break down the sugar in milk that can lead to bloating and pain.

Helpful information: 

Weight gain and bloating are very common at menopause and often related to poor hormone balance and oestrogen dominance.

Check your symptoms and see if they could be helped with bioidentical progesterone which acts as a natural diuretic to help with bloating and weight loss.

Not sure if you are oestrogen dominant? This article can help you spot the signs.