A list of 10 foods that can help reduce and ease bloating
1. Watermelon
It’s all in the name. Watermelon is mostly water, so it can help you re-hydrate and reduce bloating. It may seem counter intuitive, but getting more fluids can help flush out the excess salt that may be causing your body to hold on to water.
2. Lettuce
Like watermelon, lettuce has high water content, so it’s an easy way to add some fluid to your diet. Try mixing up a giant salad with some of the other foods on this list for an extra shot of de-bloating power.
3. Strawberries
Strawberries are full of water, but they also contain some healthy fruit fiber, which can help improve your digestion and decrease bloating associated with gas.
4. Bananas
Bananas are rich in potassium, which can actually work to counteract the effects of a diet high in salt. This may translate to less bloating. Getting enough potassium may also improve your blood pressure — even if you’re still eating a high salt diet.
A quick PSA for folks with irritable bowel syndrome or other digestive issues: Ripe bananas have a reputation for causing gas in those with sensitive tummies. To be safe, stick to manners with a bit of green tint, which is considered less irritating.
5. Cucumber
Cucumbers get their crunch from their super-high water content, which makes them a great snack for those days you’re really feeling the bloat. But it’s best to avoid pickles when you’re bloated — their salt content may make you retain more fluid.
7. Ginger
Ginger is anti-inflammatory and can help ease an unsettled digestive system, potentially helping reduce bloating by reducing gas and constipation. When you’re feeling bloated, try sipping on ginger tea or adding dried or fresh grated ginger to your food.
8. Avocado
Avocado is known as a healthy fat, but it’s also loaded with fiber. Fiber is prebiotic that can help feed the healthy bacteria in your gut, decreasing gas and constipation and potentially helping with bloating. Here’s your excuse to add guac to everything!
9. Green tea
Green tea can help with bloating simply because it’s a liquid, but it’s also full of compounds that can reduce inflammation and help your body get rid of excess fluid. Green tea contains a little caffeine, which is a natural diuretic.
10. Lemons
Fresh lemon is full of water, but its strong sour taste may also make you more likely to reach for some extra water to quench your thirst — which can help with bloating. Plus, lemon may stimulate your liver to release bile, which can help you better digest food and keep things from getting back up.
Try squeezing some fresh lemon juice on your food when you’re feeling bloated or adding a wedge to warm water or hot tea.
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