Bloating occurs when your abdomen retains fluid, traps gas, or feels swollen, and it often comes with pain or discomfort.Certain foods can trigger bloating, as well as constipation and overeating. Those suffering from conditions such as irritable bowel syndrome (IBS) may also experience bloat.Anti-bloating foods such as avocados, dandelion greens, and those rich in probiotics, like kefir, can help reset your digestive tract bacteria—which influence bloating—according to sports dietitian Marni Sumbal.

Let’s talk about something uncomfortable: bloating. One minute you’re feeling great, then the next, you’re all gassy and feel like a pufferfish—not something that is particularly conducive to nailing any KOMs.

You’re not alone. Bloating is a condition that occurs when your abdomen retains fluid, traps gas, or feels swollen, and it often comes with pain or discomfort. It’s one of the most common and loathed stomach problems. The instigators include constipation and overeating, and irritable bowel syndrome (IBS), and the habit of swallowing air when drinking or eating too quickly all contribute to belly bulge.

“Eating foods that contain certain ingredients such as lactose, sugar alcohols, or added fiber like chicory root that are difficult for some people to digest properly can also bring on bloating,” says sports dietitian Marni Sumbal, author of Essential Sports Nutrition. “When these substances pass into your colon, bacteria feed on them producing the gas bubbles that make your stomach swell up.” When your body holds on to too much water, and fluid builds up between cells—say after eating a salty fast food pizza—Sumbal says this too can manifest itself as a bloated belly.

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Luckily, even when you feel like you’re literally going to bust a gut, you can deflate your stomach and once again tighten your belt by eating the right foods. Here are the best anti-bloating foods to add to your shopping cart.

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