5 Foods That Fight Off Belly Bloat

It’s time to de-puff that pouch! Bloating — fluid
building up between cells in your body — can be
caused by poor digestion, too much sodium, or your
period. But according to experts, if you pay
attention to what you’re eating, you can usually
avoid it. Good news, right? Stay in bikini-ready
shape all year long with these bloat-busting bites.
1. Water with Lemon
A lot of people skip sipping on water when they are
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. 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 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.
2. Watermelon
All kinds of melons are beneficial to your health,
but watermelon is known as one of the juiciest
fruits on the stand. That’s probably because it
consists of 92 percent water. According to Grotto, 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,” 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.)
3. Rosemary and Turmeric
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, RD, culinary
nutritionist, FITNESS advisory board member, and
chef. She suggests steeping it in your tea or
combining it with celery or parsley to make your
own cooking broth. 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 to flavor your favorite foods
4. Beans and Lentils
The majority of Grotto’s patients with bloated
bellies are taking in too much sodium and not
enough potassium and fiber. “Ramping down your
sodium and increasing your potassium will have an
almost immediate effect of reducing bloat,” he says.
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. Newgent adds that beans
are naturally high in both estrogen and protein and
can relieve period-induced bloat.
5. 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, where as in milk it’s
not, which can create gas and bloating,” says
Newgent. The nature of the active cultures
lactobacillus and acidophilus found in yogurt can
improve symptoms of bloating. Stir in some melon
for an ultimate bloat-busting snack!
FITNESS