8 Non-Bloating Foods In Season for April

Let’s be real—bloating happens to the best of us. Whether it’s after a heavy meal, a day of indulgence, or just out of the blue, that uncomfortable, swollen feeling can put a damper on your day.

The good news? Along with the warmer weather and longer days that spring is sure to bring comes a fresh lineup of seasonal produce that not only tastes amazing but also supports a happy, bloat-free belly.

Yep—April’s vibrant, nutrient-rich harvest is the perfect way to reset your digestion and feel lighter from the inside out. It’s loaded with natural foods that help reduce water retention, support digestion, and keep your gut happy.

The key to shopping for foods that make you feel less bloated lies in avoiding the usual suspects: salty snacks, ultra-processed foods, and anything loaded with artificial ingredients like gums and sweeteners. These can all cause water retention, puffiness, and inflammation—leaving you feeling less than your best. Even some healthy foods, like beans, cruciferous veggies (looking at you, broccoli), and high-fiber grains, can trigger bloating if your gut is having a hard time breaking them down.

The key? Tune in to your body. “If something doesn’t sit right, don’t ignore it. Your body is great at giving you clues when something’s off,” says Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, Functional Dietitian, Mind-Body Wellness Expert & Founder at Body to Soul Health. Because at the end of the day, your body knows best.

Whether you’re blending a gut-friendly smoothie, tossing a fresh spring salad, or grilling up some veggie sides, choosing the right ingredients can make a big difference in how you feel. To help you enjoy a lighter, less bloated spring and summer, we’ve rounded up the best in-season foods to add to your plate this April.

8 Non-Bloating Foods In Season for April

Zucchini

This hydrating, low-fiber veggie is super easy on the digestive system, making it less likely to cause gas or discomfort. It’s packed with potassium—a key mineral that helps balance fluids in the body and can counteract bloating from salty meals. Thanks to its high water content, zucchini also supports hydration and promotes gentle digestion.

Cooking methods like steaming or sautéing make it even easier to digest. You can enjoy it raw—think thin slices in salads or spiralized as “zoodles.” Its mild flavor and versatility make it a great match for lean proteins and gut-friendly herbs like basil and parsley.

Asparagus

When it comes to keeping bloat at bay, asparagus is a total game-changer. It’s a natural diuretic, meaning it helps flush out excess water and sodium from your body, making it a great choice if you’re feeling bloated after a salty meal or just need a little extra support in the hydration department. Asparagus is also rich in prebiotics, which are basically food for the good bacteria in your gut.

When it comes to preparing asparagus, roasting is always a win. Toss it with a little olive oil, a squeeze of fresh lemon, and a pinch of salt for a simple, bloat-busting side dish. Chop it up and add it to a vibrant spring salad for an extra dose of fiber and flavor.

Celery

As a water-rich, nutrient-dense veggie, celery naturally supports hydration and may even have a mild diuretic effect. This means it can help flush out excess water and sodium, potentially reducing puffiness and bloat. Plus, studies suggest that compounds like 3-n-butylphthalide (NBP) and apigenin in celery may help lower blood pressure, adding to its health benefits.

Celery contains antioxidants and anti-inflammatory compounds that can help combat inflammation-induced bloating. Celery contains mannitol, a type of sugar alcohol and polyol, which can draw water into the intestines, leading to bloating or discomfort for some people.

If you’re on a low FODMAP diet, it’s best to limit celery to small amounts. Try adding small diced pieces to chicken or egg salad for a crunchy, hydrating boost or toss a few slices into soup for extra texture.

Cucumbers

This crisp, refreshing veggie is made up of about 95 percent water, making them incredibly hydrating. Staying hydrated helps keep your digestive system moving smoothly, reducing the chances of bloating in the first place. They’re also packed with compounds like quercetin—a powerful antioxidant known for its anti-inflammatory properties.

Like celery, cucumbers have a mild diuretic effect and are super easy to incorporate in meals. Enjoy them raw in salads, infuse them into your water, or blend them into chilled soups like gazpacho. Pair cucumber slices with a protein-rich dip like hummus for a satisfying snack.

Carrots

As a low-FODMAP vegetable, carrots are less likely to ferment in your digestive system, which means they won’t cause gas and discomfort. This makes them a great choice if you’re prone to bloating, especially if you’re following a low-FODMAP diet to manage digestive issues like IBS.

Carrots also contain soluble fiber, which is known for supporting gut health without causing irritation. Roasting or steaming carrots brings out their natural sweetness and makes them even gentler on your digestive system. Try blending them into creamy soups or enjoy them raw as a low-bloat snack with a protein-packed dip like Greek yogurt or hummus.

Strawberries

Another low-FODMAP, low-sucrose option, strawberries are generally well-tolerated even for those with sensitive digestion. They’re a natural prebiotic, helping to boost gut diversity by supporting the growth of probiotic microbes.

Fresh strawberries are super versatile—sprinkle them on cereal, oatmeal, or yogurt parfaits, or blend them into smoothies. Pair strawberries with a calcium-rich food like yogurt or milk if you’re managing oxalates or at risk for kidney stones.

Kiwi

This vibrant, fiber-rich fruit is packed with vitamin C and is generally well-tolerated even for those with digestive sensitivities. The prebiotic fibers in kiwi can support gut health by feeding beneficial microbes, aiding in bowel regularity.

Eating kiwi may help improve digestion and reduce constipation-related bloating. Enjoy it sliced as a breakfast side, on its own as a snack, or blended into a smoothie.

Spinach

When it comes to leafy greens that are easy on your digestive system, spinach is a top pick. Naturally low in FODMAPs, spinach is less likely to cause fermentation in the small intestine. Spinach is fiber-rich and prebiotic, promoting healthy regularity and a balanced microbiome.

Cooked spinach is easier to digest and can be added to various dishes for a nutrient boost. Incorporating fiber-rich foods like spinach can help reduce constipation and bloating.

Papaya

This tropical fruit contains an enzyme called papain, known for aiding protein digestion and preventing bloating from slow digestion. Papaya is packed with water and fiber, supporting regular bowel movements and reducing constipation-related bloating.

Enjoy fresh papaya or blend it into a smoothie for a digestive-friendly treat.