10 Foods That Reduce Belly Bloat
Let’s talk about something that makes you feel uncomfortable: bloating. Gas and belly bloat are something we all deal with on a daily basis, even if we don’t want to admit it! When we digest our food, this is a perfectly normal process. These foods will help you get rid of belly bloat in no time!
Bloat occurs when your abdomen swells, retains fluid, or traps gas, and it is often accompanied by pain or discomfort. One of the most common stomach problems is indigestion. Constipation, overeating, irritable bowel syndrome (IBS), and swallowing air while drinking or eating too quickly are all factors that contribute to belly bloat. (1)
The good news is that what you eat has a big impact on how much gas you have, and there are a lot of foods that can help you reduce belly bloat and gas naturally!
Here are the foods that will help you get rid of belly bloat.
Lemon water is one of the best foods for reducing belly bloat because it is one of the best inflammation-fighting foods. Vitamin C is abundant in all citrus fruits, such as oranges, grapefruits, tangerines, and lemons. Vitamin C is required for the production of collagen, a protein that aids in the healing of skin, blood vessels, connective tissue, and even bones. It is easier for your body to repair damaged tissue when you consume more Vitamin C. (2)
Drinking more water may seem counterproductive because water retention can cause bloating (especially belly bloat). Isn’t it already enough that you’re retaining water? Wouldn’t more just add to the problem? Wrong: Because retaining water is the body’s way of retaining fluid and preventing dehydration. When you’re bloated, it’s especially important to push fluids through your body rather than eliminate them. (2)
To get the most out of lemon juice, mix it with warm water. Lemon water can help reduce the amount of salt retained in the body and relieve belly bloat because lemons are a natural diuretic and gentle laxative when added to warm water.
This is a compelling reason to include lemon water in your diet!
Pro-tip A cute water bottle makes drinking water more fun!
Because asparagus contains an amino acid called asparagine, it acts as a natural diuretic, reducing belly bloat. Asparagus is a powerful anti-bloating food. Sure, it makes you pee smell, but it also makes you pee—helping you flush out all that extra water and alleviating any discomfort or bloating. Probiotics are found in asparagus, and they aid in the growth of good bacteria. This helps to keep your digestive system in a healthy balance, preventing and/or reducing gas. Finally, asparagus is high in both soluble and insoluble fibers, which aid in digestive health. (3)
Grill them with some lemon juice and garlic, or bake them for a healthy side dish.
Because its chemicals are known to decrease fluid retention, celery has been used as a digestive aid to regulate bowel movements and control intestinal gas. Celery has a high water content and a detoxing system that can aid in the removal of toxins from the body.
It also improves your body’s ability to break down protein and fat, resulting in less belly bloat.
Celery is a great digestive aid! (4)
Bromelain, an enzyme found in pineapples, aids digestion by breaking down proteins and reducing swelling symptoms. Because the enzyme is concentrated more in the stem and core of the fruit than in the outer bites, try juicing the core and sipping it alone or adding it to your favorite smoothie mix. (5)
Pineapples are high in vitamins, enzymes, and antioxidants, which can help to boost immunity and aid digestion.
Vitamin C, vitamin B1, and manganese are all abundant in pineapple. Vitamin C protects and maintains the health of cells, as well as the skin, blood vessels, bones, and cartilage. Vitamin B1, also known as thiamin, aids in the breakdown and conversion of food into energy.
Manganese, on the other hand, aids in the production and activation of a number of enzymes in the body. (5)
Melons of all kinds are good for you, but watermelon is one of the juiciest fruits on the market and one of the best foods for reducing belly bloat. That’s probably due to the fact that it’s 92 percent water. It’s also a good source of potassium and has a natural diuretic effect. When it comes to bloat control, the ratio of sodium to potassium is crucial. For an ultimate belly bloat cure, combine lemon, cucumber, watermelon, and rosemary in a DIY spa water.
Watermelon is a diuretic that is high in water and can aid in the removal of excess fluids. (6)
Turmeric and Rosemary
Rosemary has been used for a variety of ailments, including heartburn, headaches, toothaches, and high blood pressure. Rosemary also aids digestion and treats intestinal gas. Turmeric can help with pain and inflammation, as well as stomach upset and belly bloat reduction. Unlike most herbs, rosemary retains its full aroma and flavor even after drying. It will give dishes depth and heartiness, especially when combined with thyme. With a squeeze of fresh lemon, serve it with roasted chicken or lamb. It’s fantastic! Among its many health benefits, rosemary aids memory and protects against harmful free radicals.
Turmeric, a healing spice that stimulates digestion. Less gas and bloating result from keeping things moving. When you hear the word turmeric, you probably think of curry. This bright yellow root is responsible for curry’s vibrant color, but it can also be used for a variety of other purposes. Your dishes will have a slightly spicy and bitter flavor thanks to the orange and ginger scent. Turmeric is high in antioxidants and aids in the reduction of inflammation. I like to use it in roasted vegetables, marinades for chicken or fish, soups, and even eggs.
Try this one. It’s a best seller for a good reason!
Yogurt has already been pre-digested, and the milk sugar has been broken down, whereas milk has not, which can cause gas and bloating. The active cultures lactobacillus and acidophilus found in yogurt can help with bloating symptoms. Toss in some melon or bananas for the ultimate bloat-busting snack.
You probably already know that yogurt contains probiotics, or good bacteria, which are beneficial to your digestive system. Bloat is reduced by the “good bacteria,” which keeps your digestive system running smoothly. Just make sure the yogurt you’re eating is plain and free of any added sugars. (7)
You could try one of these:
When you’re sick and can’t get out of bed, fresh ginger can help. It can help with bloating, nausea, digestive issues, gas, and other GI issues. Ginger’s gingerols and shogals make it a carminative, which means it helps the stomach release gas, according to researchers. Bloating can be relieved with as little as 1/2 teaspoon of freshly chopped ginger. Sip your way to a less puffy stomach by boiling it with tea leaves, straining it, and sipping.
Because ginger has a stimulatory effect on the gastrointestinal system, it can help relieve gas discomfort. Zingibain, a digestive enzyme found in ginger, aids in protein digestion and may make digestion easier overall. (8)
If you don’t have fresh ginger on hand (most people don’t), this dietary supplement might also help:
Bananas are an excellent option to help reduce belly bloat. Bananas contain potassium, which regulates hydration and electrolyte levels in the body, effectively counteracting the negative effects of overly processed foods. Sodium causes our bodies to retain all of the water they contain, whereas potassium has the opposite effect.
Potassium is abundant in bananas, which helps to balance sodium and prevent water retention caused by salty foods. Furthermore, the fiber in a banana can aid in constipation relief, and the more you poop, the less you puff up. In addition, bananas are high in resistant starch, a type of carb that aids in the maintenance of good gut bacteria. (9)
Oatmeal can be filling, staving off hunger until lunchtime, but it can also help with digestion and belly bloat.
Oats are high in fiber, which is important for maintaining a healthy digestive system.
Fiber is an important component of a balanced diet. It aids in the proper functioning of your digestive system and provides numerous other health benefits.
In addition to its digestive benefits, oatmeal’s high fiber content can help you avoid overeating by filling you up quickly.
Fiber is a complex carbohydrate that can be found in plant-based foods such as fruits, vegetables, and grains.
To make oatmeal taste sweeter, instead of sugar, add fruit to it. This will enhance the flavor while also providing additional fiber.
Oats are high in fiber and beta-glucans, which are beneficial to digestion. A creamy serving of oatmeal or oats with greek yogurt are the easiest ways to get your oats in the morning. If you don’t like oatmeal or have trouble digesting dairy, try oat milk in your coffee, tea, cereal, or protein shake instead. (10)
BariWise makes a delicious high protein, low calorie instant version you might want to check out!
These cleansing foods can help you feel less bloated and slimmer. These ten foods will help you calm your stomach and reduce belly bloat quickly!
- (1) https://www.healthline.com/health/abdominal-bloating#causes
- (2) https://www.ecowatch.com/benefits-of-lemon-water-2608637935.html
- (3) https://www.health.com/food/best-and-worst-foods-for-bloating
- (4) https://good2knowelpaso.org/details/news/avoid-bloating-with-the-right-foods
- (5) https://www.medicalnewstoday.com/articles/323783
- (6) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
- (7) https://www.webmd.com/food-recipes/features/benefits-yogurt
- (8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6341159/
- (9) https://www.medicalnewstoday.com/articles/271157
- (10) https://www.livestrong.com/article/548078-oatmeal-diet-to-relieve-bloating/