Surely you've heard of drinking lemon water for bloating, but there are many foods that can help with the issue as well. Bloating can be caused by poor digestion, too much sodium, or your period. To stop it, stock up on these foods that help with bloating.
Water with Lemon
Drinking lemon water for bloating is a common remedy, but here’s why it’s so beneficial. A lot of people skip sipping on water when they’re bloated, when in reality they should be doing the opposite. “People tend to think that when they’re holding on to water they should cut back drinking it, but that’s not the case,” says David Grotto, R.D., the author of 101 Foods That Could Save Your Life. Retaining water is actually your body’s way of holding on to fluid so you don’t dehydrate.
If you’re having a bloating problem, that’s the time you want to push fluids, not restrict them, says Grotto. 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 bloating. Just make sure you drink from the glass and not through a straw, so you don’t take in any extra air. (Not a fan of H2O as is? Try these 20 tricks to perk up tap water.)
Celery
Over the years, 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,” notes 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. Even if the raw vegetables have a high water content, it can result in more bloating for some people,” explains Grotto. (
Watermelon
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 bloating. (That’s probably because it’s 92 percent water.) It also has a natural diuretic property and is a great source of potassium, according to Grotto. “The balance between sodium and potassium is important when it comes to controlling bloat,” he says.
For DIY spa water, try mixing lemon, cucumber, watermelon, and rosemary for an ultimate belly-deflating fix. (A word of caution: You may need to use the restroom more than usual when sipping on this.)
Turmeric and Rosemary
Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure, but it also treats intestinal gas and helps digestion, says Jackie Newgent, R.D., a culinary nutritionist and chef. Try steeping it in your tea or combining it with celery or parsley to make your own cooking broth, she suggests.
Valued in Asia for its ability to fight pain and inflammation, turmeric is also key in aiding upset stomach and bloat reduction, says Newgent. Use the bright yellow spice in a curry dish — or for a one-two punch, use turmeric to flavor another food that helps with bloating on this list.
Beans and Lentils
The majority of Grotto's patients with bloated bellies are taking in too much sodium and not enough potassium and fiber, he says. "Ramping down your sodium and increasing your potassium will have an almost immediate effect of reducing bloat," he notes. Lentils, with their high amount of fiber, are a good choice for aiding with digestion. Potassium-rich foods include white beans, soybeans, and lima beans — and they are also the highest-fiber vegetables you can get. Plus, beans are naturally high in both estrogen and protein and can relieve period-induced bloat, adds Newgent.
Yogurt
Since a lot of people are sensitive to lactose, it’s better to opt for yogurt instead of milk in your next smoothie, especially the kind with live active cultures in it.
“Yogurt is already pre-digested and the milk sugar is broken down, whereas in milk it’s not, which can create gas and bloating,” says Newgent. The nature of the active culture lactobacillus acidophilus found in yogurt can improve symptoms of bloating. Stir in some melon or bananas for the ultimate bloat-reducing snack.
Ginger
If you don’t already have fresh ginger in your kitchen, you should seriously consider stocking up — not just because it’s a great addition to your tea or dinner recipes, but also because it’s a great go-to when you’re feeling bloated. “It helps with any of the GI issues — bloating, nausea, digestive issues, gas, any of those,” says Ashvini Mashru, R.D.
Ginger’s gingerols and shogals make it a carminative, which means it helps the stomach release gas, according to researchers. Even just 1/2 teaspoon of freshly chopped ginger should help with bloating, says Mashru. Boil it with tea leaves, strain it, and sip your way to a less bloated stomach.
Asparagus
Asparagus is a natural diuretic thanks to an amino acid called asparagine, says Cara Harbstreet, R.D., of Street Smart Nutrition. Diuretics make you use the bathroom more often, so you’ll be trading that bloated discomfort for odd-smelling asparagus pee, but you’ll probably say it’s worth it.
There's no rule on exactly how much asparagus you need to eat to reap these benefits, so start by adding a serving of asparagus to your lunch and dinner. "Try grilling asparagus at your next cookout, or roasting it with other veggies on a sheet pan," suggests Harbstreet. Then, chop the spears into one-inch pieces and pile them onto your salad or into your grain bowl.
Bananas
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,” says Mashru. Here’s proof: A study published in the journal Anaerobe asked 34 healthy women to eat a banana, drink a banana-flavored drink, or drink water twice a day before a meal. The banana group saw a 50 percent reduction in bloating, way more than the other two groups.
Pineapple
Pineapple contains a digestive enzyme called bromelain, which helps your body break down protein that could otherwise cause stomach issues, says Harbstreet. 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 to tap into the debloating benefits, she suggests.
Tips to Ban Bloat for Good
To help reduce bloating all day, keep these guidelines in mind, recommended by Grotto and Newgent:
