10 Foods That Reduce Belly Bloat
Let’s talk about something uncomfortable – bloating. Although none of us wants to admit it, gas and belly bloat is something we all deal with on a daily basis! It’s a completely normal process that occurs when we digest our food. These foods will really help reduce belly bloat quick!
Belly bloat happens when your abdomen feels swollen, retains fluid, or traps gas and often it comes with pain or discomfort. It’s one of the most common stomach issues. The causes often include constipation and overeating, and irritable bowel syndrome (IBS), and swallowing air when drinking or eating too quickly all contribute to belly bloat.
The good news is that what you eat has a HUGE effect on how much gas you experience, and there are many foods that can naturally reduce belly bloat and gas!
Here are the best foods that will get rid of that belly bloat.
Lemon water is one of the best inflammation-fighting foods which also means it’s great to reduce belly bloat. All citrus fruits–including oranges, grapefruits, tangerines, and lemons–are packed with Vitamin C. Your body needs Vitamin C in order to produce collagen, a protein that is used to make repairs to every part of your body: skin, blood vessels, connective tissue, and even your bones. Getting more Vitamin C makes it easier for your body to make repairs to damaged tissue.
The antioxidants in lemons are also powerful anti-inflammatory agents. They can help to reduce swelling, thereby enabling your body to repair any damaged tissue. For those with inflammatory diseases (such as arthritis), lemon water can be a simple yet highly effective method for combatting the swelling.
Because water retention can lead to bloating (especially belly bloat), it might seem counteractive to drink more water. You’re already retaining water, wouldn’t more just add to it? Wrong: As retaining water is the body’s way of holding on to fluid so that you do not become dehydrated. So it’s especially important when you are bloated to push fluids through your body, not eliminate them.
Add lemon juice to warm water for maximum effect. Since lemons are a natural diuretic and a gentle laxative when added to warm water, consuming lemon water can help reduce the amount of salt retained in the body and help with belly bloat.
Definitely a good reason to add lemon water to your diet!
Adding asparagus to your diet can reduce belly bloat because it’s a natural diuretic thanks to an amino acid called asparagine. Asparagus is an anti-bloating superfood. Sure, it makes your pee smell, but it also makes you pee, period—helping you flush all that excess water, therefor relieving any discomfort and bloat. Asparagus also contains probiotics, which help support the growth of good bacteria. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas. Finally, asparagus contains soluble and insoluble fibers, which helps promote overall digestive health.
Add some lemon juice and garlic and fire up the grill or just bake them for a healthy side dish.
Celery has been used as a digestive aid to regulate bowel movements and to control intestinal gas because its chemicals are known to decrease fluid retention. Celery has a high water content with a detoxing system, which can help to purge your body of toxins.
It also also increases your body’s ability to break down protein and fat which in turn reduces belly bloat. Celery is great for digestion!
Bromelain, an enzyme found in pineapples aids in digestion by breaking down proteins while also reducing signs of swelling. The stem and core of the fruit have a higher concentration of the enzyme than the outer bites, so try juicing the core and sipping it solo or adding it to your favorite smoothie mix.
Pineapples are rich in vitamins, enzymes and antioxidants, which can strengthen the immune system and encourage digestion.
Pineapple is high in vitamin C, vitamin B1 and manganese. Vitamin C helps protect cells and keeps them healthy, while maintaining healthy skin, blood vessels, bones and cartilage. Vitamin B1, otherwise known as thiamin, helps break down and realize energy from food.
Manganese, meanwhile, helps make and activate some of the enzymes in the body.
All kinds of melons are beneficial to your health, but watermelon is known as one of the juiciest fruits on the stand and one of the best foods that help with belly bloat. That’s probably because it’s 92 percent water. It also has a natural diuretic property and is a great source of potassium. The balance between sodium and potassium is important when it comes to controlling bloat. For DIY spa water, try mixing lemon, cucumber, watermelon, and rosemary for an ultimate belly bloat fix.
Watermelon is a good diuretic and full of water that can help you to flush out excess fluids.
Turmeric and Rosemary
Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure. Rosemary also treats intestinal gas and helps digestion. It can fight pain and inflammation and turmeric is also key in aiding upset stomach and belly bloat reduction. Unlike most herbs, rosemary truly holds onto its full aroma and taste even when dried. It will add depth and heartiness to dishes, especially when paired with thyme. Add it to roasted chicken or lamb with some fresh lemon. It’s so good! Among many other health benefits, rosemary will help with memory and event fights against harmful free radicals.
Colder nights call for warming curries featuring turmeric, and this healing spice stimulates digestion. Keeping things moving translates into less gas and less bloating. You probably automatically think curry when you hear turmeric. This intense yellow root does give curry it’s rich color, but it is good for so much more! The orange and ginger scent brings a slightly spicy and bitter taste to your dishes. Turmeric is loaded with antioxidants and helps reduce inflammation. I recommend adding it to roasted veggies, chicken or fish marinates, soups and even eggs.
Yogurt is already pre-digested and the milk sugar is broken down, whereas in milk it’s not, which can create gas and belly bloat. The nature of the active cultures lactobacillus and acidophilus found in yogurt can improve symptoms of bloating. Stir in some melon or bananas for the ultimate snack to cure your belly bloat.
You likely already know that the probiotics—or the good bacteria—in yogurt are good for your gut. Because the “good bacteria” keeps your digestive process efficient, it helps to eliminate bloat. Just make sure that the yogurt you eat is plain and doesn’t contain sweeteners of any kind.
Fresh ginger can come in handy when you’re sidelined with tummy trouble. It helps with any of the GI issues—bloating, nausea, digestive issues, gas, any of those. According to researchers, ginger’s gingerols and shogals make it a carminative, which means it helps the stomach release gas. Even just 1/2 teaspoon of freshly chopped ginger should help with bloating. Boil it with tea leaves, strain it, and sip your way to a less puffy stomach.
Ginger can help alleviate gas discomfort because it provides a stimulatory effect on your gastrointestinal system. Ginger includes a digestive enzyme called zingibain which helps the body break down protein and may make digestion overall easier.
Potassium found in bananas regulates your body’s hydration and electrolyte levels, essentially countering the negative effects of overly processed foods. Sodium retains all of the water in our bodies whereas potassium has the reverse effect.
Bananas are high in potassium, which helps balance sodium and prevent the water retention that can come from eating salty foods. And a banana’s fiber can help ease constipation, and the more you poop, the less you puff up. Plus, bananas are high in resistant starch, a kind of carb that helps maintain healthy gut bacteria.
Oatmeal can be filling, staving off hunger until lunchtime, but can also be beneficial to the digestion process and for keeping your belly bloat in check.
Oats contain lots of fiber, which is essential to a healthy digestive system.
Fiber is an essential part of a healthy diet. It helps to keep your digestive system in good working order, and has many other important health benefits.
In addition to it’s benefits to digestion, the high-fiber content of oatmeal can reduce the need to overeat by filling you up quickly.
Fiber is a type of complex carbohydrate, found in plant-based foods like fruit, vegetables and grains.
To make oatmeal taste sweeter, adding fruit to it instead of sugar will boost the taste while providing even more fiber.
Oats are full of fiber, and also beta-glucans, which are amazing for your digestion. The easiest way to get your oats in the morning is a creamy serving of oatmeal, or oats with greek yogurt. But if you’re not an oatmeal fan, or can’t digest dairy, try oat milk in your coffee, tea, cereal or protein shake.
Eating these cleansing foods can help you de-bloat and look leaner. These ten foods will help calm your gut and reduce belly bloat fast!