Foods that can help with bloating include avocados, bananas, cucumbers, fennel, ginger, and turmeric. These foods, some of which are full of fiber and water, are good to eat for a flat belly.
Some of the fastest ways to get rid of bloating include drinking plenty of water, eating fresh produce and healthy fats, and reducing your soda and sugar intake. It's also important to pair a nutrient-rich diet with an active lifestyle and exercises that strengthen the core for a flat belly.
Bloating causes your belly to feel full and look distended. Some of the most common causes include constipation, lactose intolerance, and weight gain. Read on to learn more about what foods reduce bloating fast to flatten your stomach.
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You can help flatten your belly by reducing bloating. Constipation and weight gain are common causes of bloating, which causes the abdomen to feel full and look distended. The following foods and drinks can alleviate bloating.
1. Almonds
Reach for a handful of almonds for a nutrient-dense snack. Almonds contain monounsaturated fat, which can help your body burn fat and fight hunger.
A study published in 2019 examined the relationship between almonds and appetite control. The researchers found that people who ate almonds were less hungry and had a lower desire to eat than those who ate crackers or drank water.
2. Asparagus
Asparagus is full of antioxidants. This spring vegetable is a source of soluble and insoluble fiber. Your body digests fiber slowly, keeping you full for long periods between meals.
Asparagus is a natural diuretic and facilitates the removal of water and waste to decrease discomfort and bloat. It also contains prebiotics, which act as fuel for healthy bacteria in your gut.
3. Avocados
One medium raw California avocado contains 9.25 grams (g) of filling fiber and 13.3 g of heart-healthy monounsaturated fat. This healthy fat is vital to gut health. Research has shown that avocados allow for ease of digestion. They also help the body increase its absorption of other nutrients and antioxidants.
4. Bananas
A banana may be your best bet if you're craving an afternoon snack. This fruit is a rich source of potassium and is packed with resistant starch. Your body doesn't digest this healthy carbohydrate, so it keeps you full for long periods.
Bananas may also help prevent water retention in your body. Potassium regulates sodium levels, decreasing the risk of bloating.
5. Chamomile and Peppermint Tea
Herbal teas have been shown to protect against diabetes and high blood pressure. Two such teas that can foster weight loss are chamomile and peppermint.
Drinking these types of tea can be helpful for weight loss in different ways. Chamomile may improve sleep. Too little sleep has been linked to an increase in belly fat. Peppermint tea can reduce bloating, making your belly look flatter.
6. Cucumbers
Cucumbers have a high water content of 96%. Foods that have a high water content help keep you hydrated. Staying hydrated prevents constipation, which causes bloating. This vegetable is also a source of antioxidants, which reduce swelling.
This crunchy vegetable is also extremely versatile: Eat it in a chopped salad, add it to a smoothie, or munch on cucumber slices with hummus.
7. Dark Chocolate
Try dark chocolate if you have a sweet tooth. Good quality dark chocolate, or anything above 65% cacao, can actually be good for you. Research has shown that eating at least 30 g or more of dark chocolate daily between four to eight weeks is linked to lower body weight and BMI.
8. Fennel
This perennial herb offers some benefits for your belly. Fennel has been used to improve digestion, relieve gastrointestinal (GI) spasms, and reduce bloat.
You can eat fennel raw or cooked if you want to try the herb. Try sprinkling it on pizza or making tomato-fennel soup.
9. Ginger
You might know that ginger can do wonders to calm an upset stomach if you've ever sipped on a glass of ginger ale while sick. The root is also good for dealing with bloat.
Ginger has been used for centuries as a natural remedy to treat bloating, thanks to compounds that move food through your gut. The root can also reduce gas or indigestion.
An easy way to include ginger in your diet is to make ginger tea. Combine half a teaspoon of ground or freshly grated ginger with one cup of hot water.
10. Papaya
This brightly colored tropical fruit is a rich source of vitamins A, C, E, and folate. Papayas also contain an enzyme called papain. This enzyme helps your GI system break down hard-to-digest foods, preventing inflammation and belly bloat.
You can eat papaya whole and fresh. It's also wonderful in a smoothie, in salads, or thrown on the grill with a drop of olive oil.
11. Quinoa
Opt for quinoa, grain that's naturally gluten-free, if you're sensitive to foods with gluten. People with a non-celiac gluten sensitivity may develop digestive issues, including bloating, after eating gluten. Quinoa is a source of fiber, which aids in digestion and prevents constipation.
12. Turmeric
Turmeric is a source of the compound curcumin, which gives the spice its golden-orange color. Some evidence suggests that curcumin might alleviate irritable bowel syndrome (IBS) symptoms. IBS is a digestive disorder that may cause bloating, constipation, and diarrhea.
13. Whole Grains
Whole grains are a source of filling fiber, which aids digestion and increases feelings of fullness. Some evidence suggests high consumption of whole grains lowers the risk of weight gain and obesity.
Whole grains help regulate blood sugar and insulin levels compared to refined grains. You can start your day with oatmeal, snack on plain popcorn, or choose quinoa and brown rice over white rice.
What Foods Cause Bloating?
Some foods can help with bloating, while others can worsen it. Try avoiding the following foods and drinks if you have GI distress, including bloating:
- Beans and lentils
- Cruciferous vegetables, such as broccoli, Brussels sprouts, and cauliflower
- Dairy products
- High-FODMAP foods, such as apples, garlic, and some processed meats
- Garlic
- Soda
There are other ways you can alleviate or prevent bloating in addition to changing what you eat or drink. You might try the following:
- Consider supplements: Talk to a healthcare provider or pharmacist about probiotics or digestive enzymes. These supplements aid in digestion and can reduce bloating.
- Eat slowly: Take your time while chewing your food. This decreases how much air you take in while eating, which causes bloating. You'll also want to avoid talking while eating.
- Get plenty of exercise and sleep: A lack of exercise can lead to constipation, which causes bloating. Aim for 150 minutes of aerobic exercise, such as running or walking, per week. Sleep deprivation may also result in GI distress. The average adult needs about seven to nine hours of sleep per night.
- Keep a food journal: It might help to write down what foods and drinks you consume. A food journal can help you identify what might be causing GI distress.
Talk to a healthcare provider if you continue to have bloating after making dietary and lifestyle changes. Bloating may be a sign of an underlying health concern, such as IBS.
6 Foods That Can Help Relieve Constipation
A Quick Review
There are many foods that can help you reduce bloat and flatten your belly. Cucumbers, ginger, almonds, dark chocolate, avocados, and peppermint tea are only a few of the examples of foods that can help you feel less bloated. These foods also add more nutrients to your diet.
Remember to pair a nutrient-rich diet with regular physical activity. Staying hydrated can also help prevent constipation, which may cause bloating. Drink plenty of water, and see a healthcare provider if you're concerned about your bloating.
