Bloating is the enlargement of fluid between cells in your body. This can be caused by poor digestion, too much sodium, or your menstruation. But according to experts, if you pay attention to what you eat, you can usually avoid it with these 27 foods.
LEMON WATER
It sounds almost too obvious, but seriously, water works. Hydration flushes excess sodium from your body to flatten your stomach and lemon soothes your digestive system, which helps you banish bloat for good.
CELERY
Since it’s packed with water, celery helps your body flush out extra liquids, which makes your stomach appear flatter.
TOMATOES
These super low-cal fruits are rich in potassium, which helps rid your body of belly-bloating sodium. Plus, they’ve been found to reverse leptin resistance. Since leptin helps regulate your appetite, it’s important for your waistline that your body produces adequate amounts.
SHRIMP
Like eggs, shrimp are packed with keep-you-full protein. The shellfish is also super-low-cal, so you can eat up until you’re satisfied.
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.
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.
LENTILS
Consider lentils the ultimate tummy-trimming trifecta — they’re packed with protein, fiber, and complex carbohydrates, all of which help slim you.
ARTICHOKES
A medium-size one has 7 grammes of fiber — almost 30 percent of your recommended daily allowance — to help your digestive system chug along properly.
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.
KIMCHI
This Korean staple is a prime example of a fermented food — others include sauerkraut, pickles, and tempeh — meaning it’s filled with probiotics to help boost good, digestive-tract-healing gut bacteria.
GRAINY BREAD
You already know to stay away from processed white bread—all its sugars cause your blood sugar levels to spike and then plummet, leaving you hungry again fast. But whole-grain bread is packed with fiber, which stabilizes blood sugar levels to keep you full.
AVOCADOS
These guac stars are filled with healthy, filling monounsaturated fat. Spread on whole-wheat bread for avocado toast, or slice up half an avocado and mix it into any salad.
BROWN RICE
A complex carb, brown rice takes a long time to digest, helping to keep you full. Cook with it and swap it in for white rice on sushi or in Chinese takeout.
OATMEAL
The secret ingredient? Fiber, which helps keep you full without puffing you out. Sprinkle with cinnamon and breakfast is served.
LEAFY GREENS
Some veggies, such as Brussels sprouts, are filled with important nutrients, but nonetheless, make you bloat. Leafy greens, like kale, spinach, and lettuce, do no such thing. They’re all super-low-cal, loaded with fiber, and help ease water retention.
FATTY FISH
Those like salmon and mackerel are packed with healthy, filling omega-3 fatty acids, which are structural fats, not storage fats, so they’re less likely to be stored in a layer of belly fat.
PROBIOTIC YOGURT
It’s filled with good bacteria that help promote gut health and make your digestive tract run more smoothly. As a result, you’ll be less prone to gas and bloating.
APPLES
An apple a day keeps the doctor and the pounds away. A recent study found that noshing on an apple before a meal may help you eat less later, thanks to its filling fiber.
CUCUMBERS
These crunchy veggies have few calories and are natural diuretics, meaning they help flush out excess water weight.
BERRIES
Hello, summer! Berries are full of fiber and antioxidants, plus they’re low-cal. Eat them solo or use them as a topping for yoghurt or cereal.
ASPARAGUS
These stalks contain potassium, which helps remove excess fluids from your body. Eat them raw or sprinkle with salt, pepper, and olive oil and toss them on the grill.
EGGPLANT
This veggie is very low in sodium and high in water, so it helps fight bloat.
ALMONDS
Almonds are loaded with protein, making them a great afternoon snack. Just be sure to stick with the natural kind, and limit yourself to a one-ounce serving (about a shot-glass worth).
WATERMELON
This red fruit is packed with water, so you can eat tonnes of it. And what’s more refreshing at the end of a summer barbeque?
EGGS
All the latest science shows that having two eggs for breakfast can help you eat less throughout the day. That’s because they’re filled with protein, which wards off the urge to nosh.
FENNEL
Because fennel relaxes GI spasms after eating, you can prevent the gas and bloating you’d typically have after a heavy meal. Either chew on the seed or make fennel tea.
DARK CHOCOLATE
You probably didn’t expect to see dark chocolate on this list, but as long as it’s made up of at least 70% cacao, it’s full of fiber and polyphenols that can help flatten your tummy. But don’t eat too much; stick to a square or two a day.
