I’m a stomach doctor — these 7 foods can reduce bloating

If you can no longer stomach uncomfortable belly bloat, try one of these seven fruits to ease abdominal pressure.

Florida gastroenterologist Joseph Salhab recommends blueberries , dates, dragon fruit, kiwifruit, guava, papaya and pineapple for taming a full, tight tummy.

In a TikTok this week with over 47,700 views, Salhab referenced a 2022 study that found that vitamin C increases levels of Bifidobacterium.

The gut bacterium helps digest fiber, absorb nutrients and boost immunity.

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“One way to improve your gut health is to eat more high-fiber foods with vitamin C,” Salhab explained. “This has been shown to increase the good gut bacteria for optimal GI [gastrointestinal] health.”

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Salhab suggests sufferers of irritable bowel syndrome , also known as IBS, to slowly test their tolerance of these seven foods because the fructose in fruits can trigger IBS symptoms.

Women and people with gastrointestinal disorders such as IBS, chronic constipation and ulcerative colitis tend to have more frequent and severe bloating.

Overall, nearly 18% of the population experiences bloating at least once a week, a global survey found .

Part of the problem may be that most Americans don’t get enough fiber, which is essential for digestive health .

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We typically only consume around 15 grams a day when the American Heart Association recommends adults eat 25 to 30 grams to help regulate bowel movements, control blood sugar and reduce the risk of heart disease and stroke.

Salhab’s guidance comes as LA-based family practitioner Sasha Haddad advises relieving constipation with two kiwifruits a day.

To wit, some participants of a 2023 study found greater constipation relief from eating two peeled green kiwis a day than from taking a fiber supplement.

If you can stomach it, kiwi skin is high in fiber. Haddad revealed this week that she doesn’t mind the peel if it has been “heavily washed.”

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