Bloating Busters: Foods and Drinks to Beat the Bloat

We’ve all been there: enjoying a night out with lots of delicious food (and maybe a cocktail or two), only to end up feeling undesirably bloated the next day. There’s nothing wrong with enjoying a good meal, but there are some foods that can cause gastrointestinal upset, including bloating. 

Simply put, bloating refers to the feeling of fullness in the upper abdomen. This can be caused by gas or food buildup in the stomach. Bloating can also be caused by a buildup of bacteria in the small intestine. Bacteria ferment food and produce gas that causes bloating. 

Bloating can be uncomfortable or even painful. Fortunately, there are some foods that may help alleviate some of this discomfort. Here, a registered dietitian will introduce six things you should eat when you want to get rid of swelling. 

Foods and drinks that can help with bloating: 

Green tea: 

If you’re a fan of green tea, you might be happy to know that green tea can help with bloating. Research shows that green tea may have a slight diuretic effect in the body, thanks to a combination of antioxidants and polyphenols that help flush out excess water and sodium. 

Additionally, Mary Ellen Phipps, MD, RDN, LD, author of The Easy Diabetes Cookbook, says, “Green tea is rich in antioxidants, which can reduce inflammation in the body. ”. Phipps added that green tea also contains caffeine, which can “stimulate gastrointestinal motility and reduce bloating.” For a quick and easy way to get rid of bloating, try this apple cider vinegar tonic made with green tea. 

Lemon: 

Lemon is a natural diuretic and can also serve as a mild laxative. “Lemon itself may not be a cure for bloating, but adding lemon to water can increase your fluid intake,” says Su-Nui Escobar, RDN in Washington, D.C.N. It can reduce bloating. “It can reduce constipation and gas.” 

Fennel Seed: 

Dikuya Bhattarai, MA, RD says, “Fennel has been used by many cultures around the world for many years to alleviate digestive disorders.” Fennel seeds, which can cause inflammation, gas, and bloating, are also a great source of dietary fiber. “One tablespoon of dried fennel seeds contains about 2 grams of dietary fiber,” says Bhattarai. He puts it on pancake or muffin batter.

Pineapple: 

This tropical fruit is not only a delicious snack but also helps reduce bloating. “Pineapple contains the digestive enzyme bromelain, which helps break down the food you eat and reduces bloating,” says registered dietitian Amy Golin. Pineapple cores are rich in bromelain, so be sure to extract some of the juice from the core before discarding it for maximum anti-bloat benefits. Or, if you have some leftover fruit on hand, try it in a pineapple green smoothie, pineapple nicoise cream, or pineapple and avocado salad. 

Celery: 

Celery can be used in a variety of recipes, from soups to salads to celery juice. This crunchy vegetable has a high water content of around 95% and is also a good source of insoluble fiber and potassium, which helps control water retention associated with bloating. The insoluble fiber found in celery supports the healthy functioning of your digestive system by promoting frequent and healthy bowel movements. Research shows that celery is rich in apigenin, a flavonoid found in plants. Apigenin also promotes the growth of “good” bacteria in the intestines, aiding digestion and reducing bloating. 

Golin also says

“Celery contains a chemical called butylphthalide, which is thought to be a natural diuretic.” Diuretics help remove excess water and salt from the body. “It helps.” So if you’ve ever had a meal high in sodium (like chips or dip), it might be worth munching on that side of celery. If you don’t like raw celery, try adding it to celery curry stir-fried cashew nuts.

Spinach Spinach is one of the most commonly consumed green vegetables. It is rich in several vitamins and minerals, especially magnesium and potassium, which can help prevent gas and bloating. Just 1 cup of cooked spinach provides 39 of your daily recommended intake of magnesium. Magnesium is essential because it aids in digestion and helps activate enzymes that regulate intestinal movements. These enzymes help relax the muscles in your digestive tract and soften your stool. This helps eliminate gas and other factors that cause swelling. 

One cup of spinach also contains the daily amount of potassium, 24%. “Potassium helps reduce bloating caused by water retention caused by excess sodium,” says Dr. Escobar. One pot garlic shrimp and spinach or a simple sautéed spinach is perfect for those nights when you’re feeling bloated.

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