High-Fiber Foods for Bloating Relief

Nutrition
Written By Amil Bhandari

Soothe your gut and feel lighter with these fiber-rich options.

Why Fiber Helps With Bloating

Bloating often feels like a swollen, tight belly that won’t go away — and a common root cause is sluggish digestion. Fiber is a powerful, natural way to get things moving and support your gut.

Here’s how fiber helps:

  • Adds bulk to stool, supporting regular bowel movements

  • Feeds good gut bacteria, producing anti-inflammatory compounds

  • Reduces gas buildup from slow digestion

  • Balances water in the colon, which helps move food smoothly

But not all fiber is equal — and some can even make bloating worse if introduced too fast. So it’s important to focus on the right types, in the right amounts.

Soluble vs. Insoluble Fiber (Quick Breakdown)

  • Soluble fiber dissolves in water and forms a gel, helping soften stool and slow digestion — great for soothing bloating.

  • Insoluble fiber does not dissolve in water and adds bulk — important for regularity, but can trigger bloating if added suddenly.

Aim for a balanced mix — and always increase fiber slowly, paired with enough water.

Best High-Fiber Foods for Bloating Relief

These are gentle, gut-friendly fiber sources that support digestion without overwhelming your system.

Kiwi

  • Soluble + insoluble fiber combo

  • Natural enzyme (actinidin) aids digestion

  • Eat 1–2 fresh kiwis daily for noticeable results

Oats

  • Rich in beta-glucan, a gel-forming soluble fiber

  • Easy on the stomach, helps regulate bowel movements

  • Try warm oatmeal or overnight oats

Zucchini

  • Soft, easy-to-digest insoluble fiber

  • Great in soups or sautéed with olive oil

  • Hydrating and low-FODMAP

Sweet Potatoes

  • Contain both types of fiber + gut-friendly starch

  • Bake, roast, or mash for a bloating-friendly carb

  • Include the skin for added fiber

Berries (Blueberries, Raspberries, Strawberries)

  • Fiber + antioxidants

  • Naturally sweet and easy to digest

  • Add to oats or eat alone

Carrots (Steamed)

  • Gentle insoluble fiber that firms stool

  • Cooking helps reduce fermentable sugars

  • Ideal for those with sensitive digestion

Avocados

  • High in soluble fiber and healthy fats

  • Supports gut lining + slows digestion in a calming way

  • Add to toast, bowls, or eat plain

Bonus: Hydration is Non-Negotiable

Fiber needs water to work. Without enough fluid, high-fiber foods can worsen bloating instead of helping.
Drink at least half your body weight (lbs) in ounces of water daily (example: 150 lbs = 75 oz).

Tips for Adding Fiber Without the Bloat

  • Increase slowly — add 1 new high-fiber food every few days

  • Cook veggies instead of eating raw if your gut is sensitive

  • Avoid high-fiber bars or supplements with sugar alcohols (can trigger gas)

  • Track how you feel and adjust portions accordingly — and review other natural ways to reduce bloating to find what works for your gut.

Final Thoughts

You don’t need to overhaul your diet — just start adding the right fiber sources, one at a time. With consistency and hydration, your digestion will feel smoother, lighter, and less gassy.

Gentle foods. Steady habits. Big relief.

By Altruva Wellness Editorial Team

Sources

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Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider before making changes to your wellness routine.

Amil Bhandari
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