There’s nothing worse than feeling bloated. We’ve all been there and know the struggle, and according to Web MD, 1 in 10 Americans say they experience regular bloating. Instead of turning to gimmicky supplements and products, starting with the food you’re putting into your body is a great way to fight this annoying phenomenon and avoid future bloating. Lucky for all of us, there are tons of delicious, readily-available, healthy foods that stop belly bloat.
Why am I bloated?
First, let’s dig into what bloating actually is. Being bloated is completely different from actually gaining weight. Just because your stomach is bloated that doesn’t mean you’ve gained belly fat, it might just mean you’ve eaten something that caused an inflammatory response that is (most often) causing an increase in gas in your abdomen.
Some people experience bloating as a reaction to certain types of food, like dairy. Listening to your body and taking note of what you’re eating when you feel bloated is key to figuring out which foods might irritate your system. Some people experience bloating as a result of eating too much or eating too quickly.
Whatever the reason for your bloating, there are plenty of healthy foods (that also taste great!) that help reduce and prevent bloating. If you’re looking for a solution to bloating and want to eat something today that will help you look and feel better by tomorrow, you’re in the right place. This is our list of the BEST foods (and drinks!) to fight bloat!
The amount of water you drink in a day is one of the most important aspects your overall health. If you aren’t drinking enough water, it’s likely contributing to your bloated belly. Contrary to popular belief about water causing bloating, when you’re not drinking ENOUGH water, your body beings to desperately retain water, making you bloated. Additionally, drinking water prevents constipation, another cause of bloating.
Green Melon & Watermelon
If you’re retaining water, snack on some melon! It helps flush out excess water from your system and because it’s loaded with potassium, it acts as a natural electrolyte!
Green tea can aid in digestion and quell the symptoms of bloating. Not only that, but drinking green tea can help you avoid sugary, caffeinated soft drinks, which themselves are often a source of bloating.
Carrots are very high in fiber and potassium and can help kick your digestive system into gear.
Onions can help gastrointestinal issues and also kick your digestive system into gear.
Apple cider vinegar is known to speed up digestion and help your body regulate gas and digestive distress. Though the taste is something you’ll likely need to get used to, we recommend mixing a tablespoon with 8 ounces of water! Drinking ACV straight may cause problems with your tooth enamel and intestines.
Cranberries are a fantastic diuretic and can help flush your system. Pure cranberry juice is a great way to incorporate cranberries into your diet, but avoid the cranberry cocktail juices that are loaded with sugar!
Kiwi is high in fiber and hydrating, and can help kick your bowels into gear. Kiwis can help ease IBS and reduce constipation.
Pineapples, similar to kiwis, are high in fiber and are hydrating. They have been known to reduce belly bloat and colonic inflammation. Throw some pineapple into your next smoothie bowl!
Lemons are a phenomenal diuretic. People believe in their ability to aid weight loss, which is likely due to their ability to reduce bloating, too. They are known to reduce inflammation and give you a little antioxidant boost. The easiest way to incorporate lemons into your diet? Sip on lemon water!
Eggs are a great way to prevent bloating or stop it in its tracks. They’re a healthy, protein-rich way to start your morning without contributing to more bloating issues the way bread-based breakfasts can.
Ginger has become a standard go-to for helping to fight an upset stomach, and for good reason. It’s a very powerful anti-inflammatory that helps reduce bloating and gassiness. Not sure how to incorporate ginger into your day? Try a smoothie like this one!
Cucumbers are super hydrating while helping to fight leaky gut issues and inflammation!
Asparagus is loaded with prebiotics and probiotics, helping to balance out your gut bacteria and avoid weight gain related bloating.
Turmeric is a major anti-inflammatory that can help calm IBS and any related symptoms, many of which contribute to bloating.
Celery is loaded with fiber and potassium, both of which help to combat bloating and ease water retention while kicking your GI system into gear!
As you probably know, bananas are LOADED with potassium, giving them a mild diuretic effect. This helps clean out your system and reduces bloating. Bananas are also super easy to incorporate into your diet! How about some banana nice cream, banana nut oatmeal or a creamy cashew banana smoothie? YUM!
Kimchi is a fermented food, which causes it to act as an anti-inflammatory probiotic. You’ve probably heard people buzzing about fermented foods lately, and there’s GOOD reason!
Like many others on this list, artichokes are high in fiber and potassium, helping you to fill up while also helping to clean out your system. We highly recommend this spinach artichoke grilled cheese recipe!
Fennel seeds can help relax your GI system and reduce gassiness that contributes to bloat. If your stomach is bloated and gassy, then snacking on some fennel seeds or sipping on fennel tea can help.
Being high in healthy fat, avocados can help prevent bloating, while the high potassium content can have a diuretic effect to help banish any bloat you’re already experiencing. Trust us, once you start eating avocados, you won’t be able to stop! For recipes and tips on how to incorporate avos into your daily life, click here!
Because of olive oil’s high content of omega-3 fatty acids, it acts as an anti-inflammatory and helps get rid of bloat quickly. It’s a super healthy MUFA! (Not sure what a MUFA is? Don’t worry, we’ve got you! Check out our article all about MUFAs here!)
Garlic is a prebiotic that helps keep your gut healthy and your intestines working properly. It might make your breath smell, but it will help you beat bloat!
Almonds are packed with fiber, protein, and prebiotics, causing them to be a fantastic aid when you’re trying to reduce bloating. Snack on a few nuts and you’ll feel the difference! If you’re not sure where to start, check out our favorite addicting almond recipes!
If you’re a fan of Get Healthy U, you know we LOVE pumpkin (even when it isn’t Halloween!). Pumpkin is packed with prebiotics and helps reduce painful gas, inflammation and bloating. Lucky for you, we have TONS of pumpkin recipes here!
When you get dark chocolate that has 70% cacao or higher, it can have a probiotic effect on your body and fight inflammation, and therefore reduce bloating! The key is keeping an eye on the cacao percentage, as anything lower than 70% is not likely to have this effect. If you’ve got a sweet tooth, this makes a great late-night snack!
Mint tea is a common way to settle and upset stomach because it acts as an anti-inflammatory and helps ease gastrointestinal discomfort, which oftentimes comes with bloating as a symptom. Try this DELICIOUS cucumber mint smoothie!
Apples are also very high in fiber, helping to cleanse your system when you’re feeling bloated. You’ll love this baked apple yogurt recipe!
Oats have a great probiotic effect and are super helpful at aiding your gut health, inevitably fighting bloat and fighting water retention.