41 Foods to Beat Belly Bloat

Feeling bloated can throw your whole day off! Sometimes PMS is to blame, other times it's the things we eat. Regardless, it's hard to be at your best when there's a fatty, sluggish feeling creeping over you. Luckily, we've found 41 foods that help you avoid and combat the bloated feeling.

1. Lemon water: Maybe it sounds obvious, but drinking water is a great way to flush out sodium, which causes bloating. The addition of lemon helps to aid digestion, making this a great bloat-beating option. For more ways to change up your water, click here.

lemon water

2. Kiwi: High in fiber, this fruit is the perfect way to get your bowels moving. Try adding kiwi into your morning smoothie, like our Kiwi Banana Protein Smoothie.

kiwi banana protein smoothie

3. Peppermint tea: Mint is a centuries-old remedy for aiding digestion and tummy trouble. Sit back, relax and enjoy a nice mug of hot peppermint tea.

green tea

4. Almonds: Packed with protein, almonds are a great snack. They keep you full so you won't over-eat later. Because of the high calorie count, you'll want to limit the amount you eat.


5. Turmeric: Turmeric is good for more than just spicing up your Indian food! It has anti-inflammatory properties that are a great help with indigestion. To learn more about turmeric, click here.


6. Asparagus: Filled with potassium, asparagus will help you to remove extra liquids from your body, making you less bloated. Eat them raw, grill them or serve them in a Beef, Mushroom and Asparagus Bake!

Beef, Mushroom, and Asparagus Bake

>> Learn more about asparagus's healthy properties here.

Get more bloat-beating foods on the next page!

7. Cilantro: Start garnishing your food with cilantro! Cilantro is great for relaxing digestive muscles and has been proven to help those who suffer from IBS. Get your cilantro in our Copycat Chipotle Cilantro Brown Rice.

copycat chipotle cilantro lime brown rice

8. Artichokes: Artichokes have a serious amount of fiber, which is perfect for moving along your digestion! There's no better way to enjoy an artichoke than in our Skinny Spinach and Artichoke Dip!

skinny spinach artichoke dip

9. Lentils: Lentils are a triple threat: They contain protein, fiber and complex carbs! All of those things come together to help slim you down and beat the bloat.


10. Kefir: This is a Middle Eastern milk product, which tastes like a tangy, drinkable yogurt. Studies show that this drink can help lactose-related digestion symptoms (like bloating and gas)!


11. Ginger: Ginger is a powerful little ingredient that's been used to aid digestion for centuries. It helps to relax muscles and expel gas in the body. Not sure how to use ginger? Try it in a supplement or watch this video and learn to grate it!

12. Celery: We all like celery as a snack because it's low-cal, but the fact that it's filled with water means it helps to flush out extra liquids in your body, meaning there's less bloating!


For more bloat beaters, go on to the next page.

13. Olive oil: While it's not scientifically proven, small amounts of olive oil may lead to fat loss. It contains a helpful chemical called oleic acid, which helps to break down body fat.

olive oil

14. Kimchi: If you're a fan of either Korean food or fermented food, you may have come across this before. It's filled with probiotics, which aid in the growth of digestive-tract healing gut bacteria.


15. Whole-grain bread: While processed white breads can lead to spikes in blood sugar, whole grains are a great source of fiber, which will stabilize your blood sugar and keep you full!

fresh whole grain bread slices on cutting board

16. Cucumber: Cucumbers are a great snack because they're low in calories. It's also a diuretic, meaning it flushes out your extra water. Enjoy cucumber alone as a snack or in this Skinny Cucumber Pineapple Couscous.

pineapple cucumber couscous

17. Avocado: You may have heard of the healthy fats in avocado, which are called monounsaturated fats. Spread an avocado on whole grain toast, add it to a salad or make this healthy 5-minute guac!

18. Honeydew melon: If you're feeling bloated, try snacking on a wedge of honeydew! It is great for removing water retention and has a high potassium level, which supplies electrolytes to the body!


Still bloated? Get more ideas on the next page!

19. Bananas: Filled with fiber and potassium, bananas are the perfect way to relieve water retention. You can eat a banana plain, enjoy it in a tasty smoothie or make a peanut butter- and chocolate-covered snack!

20. Leafy greens: Greens like spinach, kale and lettuce are all super low in calories but high in fiber, allowing you to ease water retention. Try this Green Power House Salad to get in your greens!


21. Eggplant: High in water and low in sodium, this veggie is great for fighting belly bloat. Try eating them like these Gluten-Free Baked Eggplant Fries.

Baked Eggplant Fries
(Photo: Gourmande in the Kitchen)

22. Oatmeal: When choosing oats, go with steel-cut. You'll get a fiber-filled breakfast that keeps you full without making you bloat. We love our Skinny Slow Cooker Oats to start off our mornings!

skinny slow cooker oats

23. Probiotic yogurt: Keep yourself prone to gas and bloating with probiotics! Probiotics are healthy bacteria that work with your gut to keep everything running smoothly. Try freezing your probiotic yogurt over some yummy blueberries for a healthy snack!

Frozen Blueberry Yogurt Bites

24. Salmon: Fatty fish like salmon have omega-3 fatty acids. They are a type of fat that is structural, so it won't add to belly fat but instead help to keep you healthy. Here's a delicious Honey Mustard Glazed Salmon recipe to try out!

Honey Mustard Glazed Salmon

Find more bloat beating foods on the next page.

25. Apples: An apple a day keeps the doctor and the bloat away! Why? Snacking on an apple gives you a tasty serving of fiber to keep your gut going.


26. Tomatoes: Filled with potassium, this fruit will rid your system of belly-bloating sodium. They are also known for helping to curb your appetite! Try stuffing your tomatoes with this tasty (and skinny) recipe.

quinoa stuffed tomatoes

>> Learn more about the health benefits of tomatoes here.

27. Berries: Low cal and full of antioxidants, berries are a great snack if you're feeling bloated! Eat them alone or add them to your yogurt!


28. Watermelon: Watermelon is true to its name. Why? It's filled with water. That means you can snack on as much watermelon as you want without any of the bloat. Enjoy watermelon in this tasty salad.

Watermelon Feta and Mint Salad

29. Shrimp: Shrimp is packed with protein but not calories. That means you can eat until you're full and stay full until your next meal! We recommend our Honey Garlic Shrimp Skillet as bloat-free option!

30. Rosemary: Rosemary is used for all sorts of remedies, from headaches to heartburn. It's also great for intestinal gas and aiding digestion. We recommend making our one-pot meal Skinny Rosemary Chicken!

Rosemary Chicken and Brown Rice

Want more bloat beaters? Keep reading on the next page!

31. Beans: Beans (like soy, white and lima) are rich in potassium and fiber, which are both great for slimming down that belly bloat! Add them to salads or other meals.

lima bean

32. Oranges: Another water-filled food, oranges are made up of about 80 percent water. That will help to flush out excess fluids while you have a healthy snack.

pile of fresh oranges

33. Bran cereal: Starting your day off with a fibrous meal is great way to ensure you won't go to work bloated. Pick out a cereal that isn't too sugary, however!

bran cereal

34. Grapefruit: Like an orange, grapefruit is made up of a significant amount of water, helping you beat bloat. They also have fat-burning enzymes to keep you trim!


35. Broth-based soups: A soup that that is broth based has a lot of water and can still be filling, making it a great lunch for beating bloat. Just be sure it's broth based, not a chowder, puree or cream-based soup.

broth based

36. Chili peppers: Spice up a meal to beat the bloat! Chili peppers are great for reducing risk of high blood pressure, stroke and heart disease. Plus, the capsaicin in chili peppers increases your metabolism and reduces food cravings.

chili pepper

Want the final bloat beating foods? Move on to the next page!

37. Pineapple: This fresh fruit is another water-based snack that's great for avoiding bloat! It also has an enzyme called bromelain that breaks down proteins, helps stomach problems and aids digestion.

38. Papaya: There's a protein in papaya called papain that helps you digest food better and it has anti-inflammatories, meaning less bloating.


39. Fennel seeds: These are a digestive tract savior. They relax your system, allowing for more gas to pass through and avoid the bloat. Use fennel in breads, meats, tea, or chew on them directly!

fennel seeds


40. Chamomile tea: This is a relaxing tea that can sooth an upset stomach. It also will help your GI system to pass gas easier, reliving you of bloating.

hot chamomile tea

41. Rice: Rice gets fully digested in the small intestine. That makes it a great substitute for starches like corn and potatoes. We love our Jalapeño Brown Rice and you will too!

Jalapeno Brown Rice