Making probiotics a regular part of your diet can help keep the bacteria in your gut happy, which in turn regulates your digestive system and reduces bloat, reports the Cleveland Clinic. Foods like yogurt, miso, and tempeh have the strains you're looking for, and you can always talk to your doctor to see if supplements are an option. Making sure you're properly hydrated is obviously good for your health.
But drinking water throughout the day can also prevent constipation , which contributes to bloat, says Keri Gans, R. Down a ounce glass a half-hour before you eat — a recent study found that those who did lost weight faster than their less-hydrated counterparts. The veggie contains inulin , a dietary fiber and prebiotic that helps gut bacteria flourish, in turn preventing bloat and giving your overall digestive health a boost. In China, ginger has been used to help treat digestive issues — from painful bloating to an upset stomach — for more than 2, years, reports Medical News Today.
To take advantage of its tummy-calming effect, use it in your smoothies , salads , and stir-frys. Hands off that shaker, as experts cite salt as being one of the most common causes of bloat. When you eat too much of it — which most Americans do — it causes fluid buildup that increases your blood volume, makes your heart work harder , and gives you a distended stomach. To cut back on your intake, check the percentage of salt on the nutrition label; any more than 20 percent per serving means you've gone overboard.
Fresh berries and fruits that have a skin apples, pears, etc are great for beating bloat , as that's where the largest amount of fiber resides.
Ban The Bloat! Eat These 10 Foods For a Flatter Belly
Some fruits and veggies — like mangoes, bananas, spinach, and tomatoes — are loaded with potassium, a nutrient that's great for flattening your stomach. Experts say it helps offset sodium to balance the body. Slather on some peanut butter and munch on these for breakfast or as an afternoon snack. Nanners are filled with fiber and potassium, both of which relieve water retention, Gans says.
High-water-content fruits help flush out belly-bloating sodium , Gans says. Plus, the abundance of water will help you feel full without that weighed-down feeling. Don't know which fruits to grab?
These steps will show you how to get rid of bloating.
Research shows watermelon contains citrulline , an amino acid that can improve blood flow and reduce fatigue, giving you more energy to power through a busy day. Artificial sweeteners may seem like a better alternative to sugary foods, but the truth is they might not be the best option for your stomach. Yes, you may be cutting back on actual sugar , but you could end up dealing with excess gas or diarrhea as a result. It may not be as bad as sugary, caffeinated sodas, but seltzer is a common culprit of bloat.
The bubbles can cause your belly to expand, so steer clear of anything with carbonation. Sure, Midol helps relieve this PMS symptom , but Gans says you can skip the meds and try quinoa instead. The grain is rich in potassium and magnesium, both of which have been shown to reduce bloat. Bonus: You can enjoy it as a healthy replacement for some of your favorite comfort foods. Salmon is loaded with omega-3 fatty acids, which Gans says are important fats that reduce inflammation in your stomach.
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If you're looking for new ways to cook the fish, we've got over recipes for inspiration. Whether you prefer yoga in the morning or busting out leg exercises in the evening, getting in 15 to 20 minutes of activity each day can help fight constipation and keep things moving through your digestive tract, Dr. Raymond says. We all love a good bowl of chicken noodle, but make it with low-sodium broth next time.
Gans says salty canned soups promote bloat, and it's always best to go the homemade route when possible. When you hit that afternoon energy slump, Ashley Koff, R. Key word: Unsalted. Remember, too much sodium can cause bloat. Ever wonder why that morning latte always has you running for the ladies' room? It's because caffeine stimulates colonic muscle contractions that are similar to the ones experienced after eating a big meal. So if you're struggling with constipation , have a cup of joe to help get things moving.
To avoid waking up with a puffed-out stomach, experts recommend having dinner earlier in the day. This way your body has plenty of time to digest and deflate before you hit the sheets. This exotic fruit contains essential digestive enzymes that break down protein and aid in digestion so you don't feel heavy all day, Koff says. Not sure how to eat it? We're kind of obsessed with this chicken-and-slaw recipe. Foods with high amounts of sodium in them are always a no-no, experts say , but some culprits — like bread or cereal — aren't obvious.
Remember to check food labels before indulging. Seeing "sugar-free" on a label convinces many that it's a healthy item, but don't be fooled: Diet snacks often contain sneaky sweeteners like xyitol, sorbitol, and maltitol, which Gans says can cause GI distress and lead to excess bloat and diarrhea. If your clothes feel tighter right around the time your period begins, you're probably not getting enough calcium.
Abbey Sharp, R. Getting enough magnesium about mg can help relieve PMS symptoms , too. Next time you feel bloated, try massaging your stomach in the direction of your GI tract. Press your fingers right near your right hip; slide up toward the ribs, then across and down near your colon in a circular motion.
It sounds weird, but Dr. Raymond says the movement can help evacuate gas and relieve your stomach. Spread it on toast, add it to your salad, or make it into guac. No matter how you choose to eat avocado , you'll be getting a healthy dose of monounsaturated fats that help keep you full sans belly bulge. Brown rice is generally considered to be healthier than white, but white rice may be gentler on sensitive stomachs. When colonic bacteria has a lot to dine on, it produces gas, which—you guessed it—causes bloating. To reap the health benefits of brown rice without maxing out your stomach, try mixing equal parts of brown and white rice together.
Since leafy green vegetables, like kale and spinach, are a good source of insoluble fiber, they help your colon produce stool, thereby reducing gas and bloating, says Bechtold. Bechtold explains that overeating causes the stomach to both look and feel larger than normal hello, food baby! So they may keep you from getting constipated and retaining water—two major sources of bloating. Add a wedge of lemon to eight ounces of warm water every morning before breakfast to reap the benefits. Since dairy products contain lactose, avoiding dairy is the best route to less bloat for people who are lactose intolerant in any way.
Obviously fried chicken is delicious, but it should be more of an exception, not a rule: Fried food is tougher on your stomach and may be to blame for all your gas and bloating. Coffee drinkers, rejoice: according to Schuchmann, black coffee can keep your bowel movements regular. The connection is mostly anecdotal at this point, but lots of people feel the urge to run to the bathroom pretty soon after their morning cup of joe, so if it works for you, stick with it. Processed foods are quick and easy when you're pressed for time, but they're not doing you any favors in the bloat department.
If you love having something crunchy to munch on, try keeping healthy, non-bloating snacks handy, like carrot sticks or unsalted almonds. Ginger can help increase motility in your GI system, Angelone says. Just like ginger, artichokes can help get things moving in your GI tract, Angelone says. Basically, this veggie can help you poop.
Raw vegetables are delicious and all, but they can contribute to bloating. If you're having serious bloat issues, "eat vegetables cooked, especially cruciferous vegetables," Angelone says. Lactose, the sugar in dairy, can pull water into your gut and cause gas and bloating. While it may seem like a good idea to take a solid pass on dairy if you notice you tend to puff up after having it, you actually might benefit from having certain kinds of dairy, Angelone says. She recommends looking into dairy products like milk or yogurt with the lactase enzyme added. These can help cut down on bloat while still allowing you to get your calcium fix.
There are a bunch of nutrition bars on the market that boast about their low sugar content.
Experts Recommend These 10 Foods for a Flatter Belly
While it's definitely not great to load up on added sugar, these bars tend to have a lot of sugar alcohols instead—and those can cause bloating, Angelone says. It seems weird that drinking would cause you to bloat, but hear us out here. Alcohol is fermented, and that fermentation can cause gas and bloating in your belly, Angelone says. When you throw carbonated drinks in the mix, like beer or a fizzy cocktail, it can be even worse.
10+ HOW TO STOP BLOATING ideas | health, bloating remedies, anti dieting
Certain bars and crackers boast about being high in fiber but Fennel seeds are calming for your stomach. The seeds "relax the GI tract, allowing gas to pass," Angelone says, adding that they also relieve existing bloat. You can sprinkle the seeds over pretty much any dish for a kick of bloat-busting flavor, or try fennel tea, which can also help. Both mint and chamomile teas are known for relaxing your GI tract, Angelone says. Make it a point to sip one in the morning to combat bloat before it even starts, or try having one when you're already feeling bloated to help de-puff.