White beans are a great addition to soups, along with kale, carrots, and other vitamin-rich veggies. It’s no wonder mint tea is an after-dinner staple in many cultures: The herb may help improve digestion. Here are a few things you can do to combat it. Just two kiwis are also an excellent source of bloat-beating potassium and fiber—all for just 90 calories. Per 1/3 fruit: 106 calories, 10 g fat (1 g sat fat), 5 mg sodium, 6 g carbohydrates, 0.4 g of sugar, 4 g fiber, 1 g protein. Kimchi—which is made from fermented cabbage—is another great choice to help with bloat, says Armul. They’re also a good way to get your GI tract moving minus the gassy factor of cruciferous veggies. Blueberries, like strawberries and raspberries, are full of fiber and water and relatively low in sugar. Can’t digest yogurt because of the lactose? Noted! Roast cubes of butternut squash in olive oil or blend steamed squash into your favorite soup. “They’re also natural diuretics, so they help you urinate excess water and salt from your body.”. “But we’re all very different, and some foods that might trigger gas for one person don’t for another,” says dietitian Jessica Cording, RD. With about two grams of fiber per ounce, dark chocolate satisfies your sweet tooth and keeps your GI tract humming along. Opt for the whole fruit instead of OJ to ensure you don’t miss out on the fiber (or overdo it on the sugar). I'll change that up a bit. You’ll also get fiber along with a healthy dose of the anti-inflammatory vitamin A. Cantaloupe also has more potassium than other melons, which helps your body flush out any excess sodium and water it’s holding onto, says Cording. By Lauren Smith. Per 1 cup serving (raw): 27 calories, 0.3 g fat (0 g sat fat), 0 mg sodium, 5 g carbohydrates, 3 g of sugar, 3 g fiber, 3 g protein. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Per 1 cup sliced fennel bulb: 27 calories, 0.2 g fat (0 g sat fat), 45 mg sodium, 6 g carbohydrates, 3 g of sugar, 3 g fiber, 1 g protein. The findings suggest that substituting high-quality carbs -- such as whole grains -- for proteins might reduce bloating and make high-fiber diets … ), Bake sweet potato and top with a dollop of Greek yogurt, add roasted cubes to salads or grain bowls, or purée it into root veggie soup. These fruits are a safe bet for your gut as they have moderate amounts of fructose and less soluble fibre than some fruits, making them easier to digest. Sometimes I hit them up for recipe ideas. It is the food that can help you in many problems like gas, pain in the stomach, bloating. If you handle legumes well, the fiber in lentils help you push anything lagging in your GI tract right on through. Top 8 Foods that Reduce Bloating. I have continued to increase activity level and cut calories so I know that's not the issue, plus weight doesn't swing on and off this rapidly (literally overnight). Lemon juice is very similar in acidity to the stomach's digestive juices (yum!) Per 1/2 cup: 40 calories, 0 g fat (0 g sat fat), 0 mg sodium, 10 g carbohydrates, 2 g of sugar, 2 g fiber, 1 g protein. In fact, "One cup of beets has more potassium, fiber, and protein than a medium banana," says Armul. Eat fewer fatty foods. Zeitlin recommends sautéeing lentils to make them easier to digest. It's triggered by hormonal changes during your menstrual cycle, dehydration, or eating lots of salty foods and not enough potassium and water. Per medium banana: 105 calories, 0.4 g fat (0 g sat fat), 1 mg sodium, 27 g carbohydrates, 14 g of sugar, 3 g fiber, 1 g protein. Per 1 cup cooked with water: 147 calories, 1 g fat (0.2 g sat fat), 173 mg sodium, 32 g carbohydrates, 1 g of sugar, 5 g fiber, 6 g protein. A gassy foods diet means not eating foods that can cause gas, bloating, and discomfort. More than a couple cups of rice. Sometimes the key to a … By using our Services or clicking I agree, you agree to our use of cookies. So, load up on healthy fiber from these foods: Whole grains such as oatmeal, couscous and brown rice. "Potassium helps push out sodium.”. Snack on a handful of watermelon when hunger strikes. Cut celery root into cubes and sauté with thyme and onion, purée it into soup, or roast it in the oven as “steaks.”, Per 1 cup diced: 19 calories, 0.2 g fat (0.1 g sat fat), 96 mg sodium, 4 g carbohydrates, 2 g of sugar, 2 g fiber, 0.8 g protein. Several clinical studies have shown that certain probiotic supplements can help reduce gas production and bloating in people with digestive problems [22, 23]. Armul adds that you may want to steer clear of fizzy water or seltzer, though, which can add extra gas to your digestive tract. “The compounds anethole, fenchone, and estragole in fennel seeds have antispasmodic and anti-inflammatory properties that relax intestinal muscle and allow trapped gas to dissipate,” says Coleman. It happens to the best of us. Pretty much anything on that list will probably agree with you. says Zeitlin. Pineapple is a great way to reduce bloating. What’s more, cucumbers contain sulfur and silicon, which act as a mild natural diuretic that makes you pee. One of the oldest herbal medicines around, ginger’s anti-inflammatory properties work wonders on bloat and gas. You may not develop gas when eating all of these foods. Why trust us? A bloated stomach usually occurs due to trapped gas, so removing this gas is key to reducing the bloat. Many fruits, like pears and peaches, have high sugar counts that can leave you gassy. Healthy fats like oily fish, eggs, olive oil and avocado. Add half a cup fresh or frozen raspberries to oatmeal or a smoothie. While there’s not a single food that’s going to erase the bloat, the road map above should be a highly accurate compass for the overwhelming majority of folks. How Much Do You Know About Going Plant-Based? “It makes you urinate, so it can help with any water bloat you’re feeling,” says New York City-based dietitian Brigitte Zeitlin, RD. Yogurt isn't your only probiotic-packed option. navy beans) are actually "high in potassium, which helps balance out sodium levels in our body," says Keri Gans, RD, author of The Small Change Diet. Made up of more than 90 percent water, watermelon is a tasty way to get more bloat-fighting liquids into your diet. (Plus they contain the antioxidant beta carotene. Especially when you're eating high-fiber foods. Each person has their own reaction to single foods. Frozen berries have just as many nutrients as fresh ones, so toss either into whole-grain pancakes or on top of a parfait with plain low-fat Greek yogurt. it works on both types of bloating). Cookies help us deliver our Services. Down it straight or dilute it with regular water. Yep, the old lemon water trick actually works. This nutritious tuber is a smart choice for beating belly bloat and gas. Zeitlin recommends adding spinach to still-hot stir fries so it wilts just a bit. Press question mark to learn the rest of the keyboard shortcuts. Check out r/keto for food ideas. “It activates your GI system and pushes out anything that’s backed up and causing bloat and extension,” says Zeitlin. (Just keep the skin on, since it contains lots of fiber. You’ll get the most fiber by eating spinach raw, but cooking it makes upping your intake easier. Per 7-ounce serving Greek yogurt: 146 calories, 4 g fat (2.5 g sat fat), 68 mg sodium, 8 g carbohydrates, 7 g of sugar, 0 g fiber, 20 g protein. These powerful little fruits contain another enzyme, actinidin, that helps speed digestion, says Cording. Bloating is common and can be very uncomfortable. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The amino acid asparagine in asparagus is another known diuretic that helps reduce water retention. I don't have IBS but in my own experience I can reduce slight bloating by avoiding FODMAPs. Since pomegranate is relatively high in sugar, though, you're best off avoiding fiber-stripped juice and adding a few tablespoons of seeds to salads or grabbing a handful to get your sweet fix. Unfortunately, fiber can give you lots of gas. You’ll also get a whopping 14,000 IU of vitamin A to help soothe inflammation, adds Cording. Luckily, foods rich in potassium, like bananas, nuts, and asparagus, can help regulate fluid retention. Top your oatmeal with chopped walnuts and berries for additional fiber, antioxidants, and protein. Celery root is a powerhouse for fighting water retention and bloat, because it contains a compound that acts like a diuretic. “Most research is on peppermint oil taken as supplement or capsule, but mint leaves are traditionally used for digestion benefits at the end of a meal,” says Moore. Per ½ cup artichoke hearts, cooked in water: 45 calories, 0.3 g fat (0.1 g sat fat), 50 mg sodium, 10 g carbohydrates, 0.8 g of sugar, 5 g fiber, 2 g protein. Water-retaining bloat makes you feel like the Michelin Man—puffy all over. ), Per 1 medium skin-on potato: 130 calories, 0.2 g fat (0 g sat fat), 524 mg sodium, 30 g carbohydrates, 9 g of sugar, 4 g fiber, 3 g protein. After a break, slowly add fiber back to your diet. Congrats on the upcoming wedding, from another tall bride-to-be! Salt and carbs both do me in for bloating. Limit high-gas foods. “They’re way more versatile than get credit for,” says Zeitlin: Add artichoke hearts to salads, pasta, or toast—or simply grill them whole and dip them in yogurt-dill sauce. The best approach if you have a food intolerance is to eat less of the problem food or cut it out completely. "Foods that are processed with added sugars, particularly with artificial sweeteners, can be seriously upsetting to the intestinal tract and can cause gas and bloating for many," says Smith. A few studies suggest that peppermint tea, ginger, pineapple, parsley, and yogurts containing probiotics ("good" bacteria) may help reduce bloating. “The water content in cantaloupe, as well as watermelon and honeydew, is equivalent to having water from a glass," says Kirkpatrick—helping hydrate … Fat slows digestion, giving food more time to ferment. Try kefir, suggests Cording. Yogurt is packed with probiotics—good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation. But don’t fret, there are ways to get rid of it. Try Anti-Bloating Foods and Drinks. Other days are great and all my clothes are loose, but these past couple days I have felt kinda discouraged. “Part of what causes your body to retain water is you’ve eaten too much sodium,” says Cording. I am fond of beans and broccoli but I've heard that those aren't great for cutting water weight. While you can add the seeds to a cup of tea, Cording says you can also add a cup of sliced fennel bulb into your salad to add a little extra fiber to help you fill up and feel satisfied for longer. “Cucumber contains lots of water to help keep you hydrated,” says Cording, which is great for helping to clear out excess water from your cells and gas from your GI tract. Bloating is an uncomfortable stomach ailment brought on by either gas or water retention. 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