Archive · 26 Aug 2026
Natural Ways to Reduce Bloating Through Diet and Walking
Bloating can make your stomach feel tight or overly full.
Some foods create more gas when your body digests them.
Beans, lentils, broccoli, cabbage, onions, garlic, and apples may contribute to gas for some people.
Fizzy drinks can also add gas to your stomach.
Drinking still water instead may help.
Foods with potassium can help your body get rid of extra sodium and water.
A gentle walk after eating can help food move through your digestive system.
These simple habits may reduce bloating naturally.
Limit beans, lentils, cruciferous vegetables, onions, garlic, apples, and fizzy drinks if they worsen gas.
Swap carbonated beverages for plain or fruit-flavoured still water.
Soak beans and lentils before cooking, or replace them with quinoa, to make digestion easier.
Eat potassium-rich foods such as spinach, potatoes, bananas, and avocados to help reduce sodium-related fluid retention.
Take a gentle 10- to 30-minute walk after meals to support digestion and reduce bloating and gas.
- Who
- People experiencing bloating or digestive discomfort.
- What
- Dietary and lifestyle changes that may naturally reduce abdominal bloating, gas, and fluid retention.
- When
- A 10- to 30-minute walk is recommended after meals; other changes can be incorporated into daily eating habits.
- Why
- To reduce excess gas and sodium-related water retention and support movement through the digestive system.
- Reported prevalence
- Bloating has been reported in 11 to 30 per cent of the general population.
- Carbonated drinks
- Carbon dioxide in fizzy drinks can become trapped and increase stomach pressure.
- Potential gas-producing foods
- Beans, lentils, broccoli, and cabbage can produce gas during digestion.
- Potassium sources
- Spinach, potatoes, sweet potatoes, bananas, and avocados are listed as potassium-rich foods.
- Walking duration
- Walking for 10 to 30 minutes after meals may help manage digestion.
- Alternative food
- Quinoa can be used instead of beans and lentils, while soaking them may make digestion easier.