5 Foods to Eat When You’re Feeling Bloated
Feeling bloated? It happens to the best of us. And while all types of bloat feel awful, there are actually two different kinds: gas bloat and water bloat.
The gassy kind of bloat makes you unbutton your jeans after eating certain foods - often beans, dairy, cruciferous veggies like broccoli or cauliflower, or greasy foods. “But we’re all very different, and some foods that might trigger gas for one person won't for another,” says nutritionist Jessica Cording, R.D.
Yogurt is packed with probiotics - good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation. “Probiotics are an important piece in the big picture of gut health, especially when you’ve got bloating and gas,” says Cording.
One of the oldest herbal medicines around, ginger’s anti-inflammatory properties work wonders on bloat and gas. “It also has a nice relaxing effect on your intestines, reducing inflammation in your colon, which helps the food you eat pass through your system more easily, and in turn, reduce the bloat and gas you experience,” says Kristin Kirkpatrick, R.D., wellness manager at the Cleveland Clinic Wellness Institute.
Potassium is the main reason this low-maintenance food helps with bloat. “Part of what causes your body to retain water is you’ve eaten too much sodium,” says Cording. “Potassium-rich foods help flush out sodium and water.” She says that while eating one banana won’t magically cure bloat, eating potassium-rich foods like bananas throughout the day will help reduce bloat.
Yep, the old lemon water trick actually works. Lemon juice is very similar in acidity to the stomach’s digestive juices, says Coleman, so it can help relieve bloating and other symptoms of indigestion. By drinking lemon juice regularly, you’re doubling down on hydration plus getting acids to help your GI tract move things along faster.
If you’re on a low-carb diet like keto, avocados are an excellent source of bloat-reducing potassium and antioxidants for just six grams of carbs - a quarter what you’d get in a banana. “After an indulgent weekend, people think you need to starve it out on celery and lettuce, but avocados are a nutrient-rich food that will help you feel satisfied, so you’re not hangry when you’re trying to get back on track,” says Cording.