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Bloating, gassiness, and abdominal discomfort aren’t limited to the occasional holiday feast. One in 10 Americans say they suffer from bloating regularly, even when they haven’t eaten a large meal. In some cases, bloating can become severe enough that it causes distention, or a perceptible swelling of the abdomen. Bloating and gas are usually tied to what and how you eat, so a few simple changes may help. Here are some food that help banish bloat once and for all:
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Papaya: The enzyme contained in papaya (papain) helps break down proteins in your GI system, which makes digestion easier. Sass says that the tropical fruit also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.
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Bananas: They may feel heavy, but bananas do not make you gain weight. Quite the opposite: They’re loaded with filling fiber and potassium, which helps relieve water retention.
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Cantaloupe: This orange melon is full of anti-bloating potassium, low in calories, and has a high water content, so you can get away with eating a lot of it.
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Asparagus: Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee, period—helping you flush all that excess water, thus relieving any discomfort and bloat. It also contains prebiotics, which help support the growth of ‘good’ bacteria, according to Sass. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas.
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Water with Lemon: If you’re having a bloating problem, that’s the time you want to push fluids, not restrict them. Since lemons are a natural diuretic and a gentle laxative when added to warm water, consuming the liquid can help reduce the amount of salt retained in the body. Just make sure you drink from the glass and not through a straw, so you don’t take in any extra air.
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Eggs: Try an egg-white omelette before you hit the beach, says Bauer. Its packed with protein, which will fill you up, and acts like a diuretic to de-bloat you.
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Kiwi: A study by researchers in Pacific Asia found that Irritible Bowel Syndrome (IBS) sufferers who ate two kiwi a day for four weeks had less constipation and a general lessening of IBS symptoms than those who didn’t.
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Turmeric: Turmeric is best known for spicing up Indian fare, but it may also calm down an upset stomach. Researchers attribute the anti-inflammatory properties of the bright-orange spice to the compound curcumin. A study found supplementing with 500 mg of curcumin 4 times daily to be twice as effective as a placebo at providing relief from indigestion.
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Grapes: These pretty little things are a great way to satisfy your sweet toothand they can reduce gas and bloating, says Bauer. Take a bunch with you to the beach and nibble away.
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Yogurt with probiotics: Get some of those good bacteria into your gut! Called probiotics, they help regulate digestion and champion the overall health of your digestive tract. Sure, you can take probiotic supplements, but you may as well get a breakfast out of it. So eat your bloat away with a yogurt that has active cultures. You can sweeten it with a little honey, jam, or granola.
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Fennel seeds: Fennel is a digestive tract savior. The seeds have a compound that relaxes GI spasms, which allows gas to pass and relieve bloating, says Sass. You can find fennel and fennel seeds in breads, sausages, and other meat dishes. You can also chew on the seeds directly or sip on a fennel tea at the end of a meal.
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Peppermint Tea: Mint has been used for centuries to aid digestion and tame troubled tummies, and now there’s research to back it up. A recent study among IBS sufferers found supplementing with peppermint oil for just four weeks reduced their symptoms by half—a result researchers attribute to mint’s ability to activate an “anti-pain” channel in the colon, which soothes inflammation in the gastrointestinal tract. As a bonus, research suggests the aromatic may also serve as a mild appetite suppressant. Calm down, and slim down, with a nice big mug of peppermint tea.
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Celery: Over the years this green crunchy stalk 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,” says Grotto. Other top picks for veggies that will help reduce fluid retention include cucumber, summer squashes, parsley, and any other kind of leafy greens. When it comes to eating vegetables in general, lean toward cooked over raw. “The fiber structure is broken down once they’re cooked, making them easier to digest,” says Grotto. “Even if the raw vegetables have a high water content, it can result in more bloating for some people.”
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Olive oil: Though it’s not scientifically confirmed, there’s some evidence that small amounts of olive oil may help reduce belly fat. That’s because it contains a chemical called oleic acid, which helps break down fat in the body.
