10 Foods to Beat a Bloated Belly
It might sound counter-intuitive, but drinking water can actually help your body eliminate the extra water it’s holding on to, as water is a natural diuretic. As you drink more water, your sodium balance normalizes and your body releases fluids, potentially leading to less bloating.
Lemons are a natural diuretic and a gentle laxative when added to warm water, drinking this liquid can help reduce the amount of salt retained in the body.
Increasing your fibre intake can help reduce bloating, as fibre moves food through the gastrointestinal tract quickly for better digestion, and helps avoid constipation. Build up your fibre intake slowly and choose your fibre wisely, as your body needs time to adjust to the increase. This will further help avoid bloating.
Asparagus is low in calories and high in fibre. Its also a diuretic, aiding your liver in naturally detoxing your body and is also a great way to reduce bloating. Asparagus helps encourage the growth of good gut bacteria, which can help reduce the build up of stomach gas.
In addition to being low in calories, asparagus is high in fibre, potassium and vitamins A & C. It also contains a high folate content, which is a critical nutrient for women.
Cucumber contains quercetin, a flavonoid antioxidant which helps reduce swelling. For this reason, cucumbers are often used to reduce puffiness under their eyes, and when you eat them they can have the same effect on your bloated tummy. Cucumbers are also a natural diuretic, helping to increase urination and the flushing out of toxins from the body. They are rich in sulfur and silicon to stimulate the kidneys into better removal of uric acid, and are also low in both sodium and calories.
Parsley has a high enzyme content, which improves overall digestion, and helps with effective elimination of waste. Parsley can assist with the expulsion of gas, which can quickly reduce a bloated belly. It also stimulates digestion and the kidneys, and helps eliminate toxins and kidney stones. It relieves water retention, bloating, indigestion and flatulence.
Watermelon is water-dense food, which contains over 90% percent water. Watermelon and other melons, including honeydew and rockmelon/cantaloupe, are natural diuretics. They also contain potassium, which also helps you excrete sodium and relieve bloating.
Many people who are sensitive to lactose, find that they are better able to digest yogurt rather than milk. The reason for this is because yogurt is already pre-digested and the milk sugar is broken down. Regular milk does not have this advantage, which is the reason many people experience gas and bloating from it. Additionally, yoghurts which contain live active cultures such as lactobacillus and acidophilus can further improve symptoms of bloating.
Take probiotic capsules or powder if you cannot tolerate yoghurt.
Flat Belly Smoothie
Try this delicious smoothie to help relieve that bloated belly:
1 handful kale
1 cup fresh Pineapple
½ inch piece of fresh ginger, peeled and sliced
½ celery stalk
Juice of half a lemon
1 cup coconut water
Blend all ingredients together until smooth, then enjoy!
Do you have some favourite recipes to reduce bloating? I’d love to hear them!