A lot of things cause bloating, from food intolerances, certain gastrointestinal disorders, excess intestinal gas, carbonated beverages, and excess sodium causing fluid retention, etc. But when dealing with stubborn belly bloat, there's a long list of foods to avoid. And while removing certain foods and irritants from your diet is an excellent way to calm inflammation, it's not the only way to control your unruly tummy. If you're dealing with a stomach bloat that never seems to go away, and you feel like you've tried just about everything, then food may be the answer.
Just as foods can cause bloating, they can also reduce it. Eating the right foods for you and incorporating more of them into your diet is an excellent way to reduce bloat and keep your digestive system happy. While this doesn't mean you have to switch up your entire diet, it does mean that you'll want to be more mindful of the foods you eat regularly. Our Bob's Red Mill food experts created a complete list of foods that reduce bloating to help you beat the bloat and cure tummy troubles quickly. By incorporating these foods into a few of your favorite recipes, you may finally be able to find some relief. Let's get started!
Celery
A lean, green, bloat-fighting machine, celery is a veggie that offers up several health benefits. Its high water content and abundance of nutrients mean that it adds so much more than just a crispy crunch to your favorite recipes. Over 95% of a celery stalk is water, which means this superfood contains diuretic properties and can help calm preexisting inflammation. This means the more you munch on celery, the less likely you will become bloated later on.
Working celery into your diet is easy! Enjoy it alone, eat it alongside peanut butter, add it to your favorite veggie soup, or turn it into a delicious smoothie recipe like this Lemony Almond Green Smoothie.
Pineapple
Craving a tropical vacation? While we may not be able to travel internationally just yet, what we can do is dive into a big bowl of tropical fruits. Whether a bite of pineapple transports you to one of your favorite beaches, or you love how the taste of this fruit provides you with more than just a mood boost. Pineapple is loaded with fiber, vitamins and minerals essential to good health. One of which is an enzyme called bromelain. Bromelain works to break down protein and aid in digestion, making your stomach feel fuller and flatter. Pineapple is also a low sodium food known to reduce inflammation and prevent a distended stomach.
Make pineapple a part of your morning routine and bake these Tropical Getaway Muffins. The perfect way to naturally sweeten a meal, enjoying pineapple early in the day can help a sensitive stomach handle heavier meals later on.
Yogurt
You've likely heard that yogurt is good for gut health and overall digestive health, but did you know that it can help reduce digestive symptoms like bloating? Now when we talk about yogurt, we're not talking about the flavored, heavily sugared variety. When seeking out yogurt to help improve your digestion, go with one that's as natural as possible. Natural yogurts contain healthy bacteria known as probiotics, which can help keep your digestive system running. Additionally, it's also high in potassium, a micronutrient that's known to help combat bloating.
Yogurt has many uses. If you're not a fan of plain yogurt or plain Greek yogurt, we recommend using a natural sweetener like honey to give it a boost of flavor. Yogurt can also be mixed with sweet whole-food snacks like our Homestyle Granolas to create a delicious breakfast parfait. Delicious and filling, enjoy this Maple Sea Salt Granola Parfait as breakfast, a light lunch or as a healthy snack to keep you satisfied between meals.
Asparagus
While asparagus might not look like much, it's a healthy food with many benefits. Overflowing with potassium, asparagus is an excellent veggie to snack on if you hope to reduce bloating. And the benefits don't stop there. Asparagus is also loaded with an abundance of prebiotics and amino acids, both essential to a healthy and happy tummy.
Banana
At Bob's, we are crazy about bananas. Banana muffins, cakes, bread and pie are just a few of our favorite recipes that include this super fruit. Prized as an excellent source of potassium, bananas hold a bloat banishing appeal like no other. Eating bananas before and during a meal can help decrease the amount of bloat you experience after, as well as provide you with a wealth of probiotics. Pack bananas with you to enjoy on the go or bake them into a delicious dessert. Their sweetness and soothing properties will undoubtedly leave you satisfied.
The great thing about bananas is that they don't need to be mixed with much to create a delicious treat. For a nutrition-packed dessert, make this Banana Pie Chia Pudding. Made with just a few wholesome ingredients, it's the perfect treat to have on hand when you require a sweet fix. In fact, it's so delicious that kids will dive into it, no questions asked!
Tomato
Tomato is a versatile fruit that has many uses, one of which being to calm stubborn bloat. A tomato's high level of antioxidants makes it a fruit worth working into your weekly menu. Nutrients like lycopene work have to produce anti-inflammatory and de-bloating effects, making eating hard-to-digest foods a little easier on your stomach.
Not sure how to incorporate more tomatoes into your diet? Try your hand at making homemade spaghetti sauce. When made with natural ingredients, this sauce is a nutrient-dense topping that can be used on various dishes. If you've found your stomach is sensitive to gluten or grains, swap out traditional pasta and pour this sauce over zucchini noodles instead.
Watermelon
Summertime is just around the corner, and with it comes an abundance of delicious summertime fruits—one of the most hydrating being watermelon. Due to watermelon’s high water content, snacking on this fruit can help minimize water retention, a.k.a., say goodbye to belly bloat! Additionally, watermelon is another fruit high in potassium, which means your summer body is within arms reach!
We love adding watermelon to just about everything. Smoothies, water, salads and grain bowls all make for excellent ways to incorporate watermelon into your weekly menu. For a dish that's just as appealing as it is tasty, make this Watermelon Quinoa Salad With Fermented Honey.
Tea
Though technically a beverage and not a food, the bloat banishing benefits of tea were too good for us not to include it on this list. Green tea, an excellent source of antioxidants, can help reduce inflammation in your digestive tract by keeping your gut healthy and balanced. Enjoy a cup of tea on your afternoon walk, mix it in your favorite smoothie recipe, or turn it into refreshing summertime ice pops. No matter how you enjoy this superfood, you're sure to reap the benefits.
Take your tea up a notch and make this Carob Chia Seed Bubble Tea. Made with the tea of your choice, it's a healthy and satisfying drink that can help prevent uncomfortable bloat and provide you with a boost of nutrients at the same time.
Avocado
Avocado is used in countless recipes worldwide. However, it's not often that we talk about its bloat-healing properties. Here’s an avocado nutrition facts you may already know—the Avocado is the shining start of healthy fats—it's loaded with them! All of these healthy fats work together in your body to improve digestion and help prevent uncomfortable bloating. Avocados also pack a punch of potassium that can help flush out sodium and excess water your body may have been holding on to.
One of the most versatile fruits around, avocados can be eaten any time of the day—breakfast, lunch, or dinner! What's even more surprising is that this green superfood is also delicious when turned into dessert! Don't believe us? See for yourself and make these Paleo Chocolate Avocado Mousse Tartlets.
Dealing with uncomfortable bloat is never fun. If you're more bloated than usual, start by taking a good look at the foods you are eating. If you're not getting enough of the bloat reducing foods listed above, begin to transform your diet to an anti-inflammatory one by slowly adding them to your meals. That being said, before making drastic diet changes, it's essential to talk to a health professional. Remember, what might work for some doesn't always work for everyone. Speaking to a professional can help you determine your digestive system's unique needs and put you on the path to a bloat-free diet for better digestive health. From everyone at Bob's Red Mill, we wish you a happy, healthy and bloat-free day.
Know of a bloat-free food or the best foods for gut health that we didn't mention? We'd love to hear about the ingredients you use in digestion-friendly meals. Let us know more in the comments below!
