stomachEveryone will experience the discomfort and sometimes frustration of bloating at some point. It makes your midsection feel (and sometimes look) swollen, while giving you that uncomfortable full feeling. Bloating is caused by gas or fluid in the abdomen, and it’s often related to what you eat. While bloating can sometimes be hormonal, it is usually caused by either fluid retention or gas retention. There are many tips on how to reduce bloating; eating foods that combat both of these conditions, you can beat bloating naturally.

Here are 6 foods to overcome bloating:

1. Foods with high Water Content

While it may seem counterintuitive to fight fluid retention with more water, water-rich foods can help flush the body of retained waste and fluids. Fruits and vegetables are especially good in this regard. Load up on those that are extra juicy, like watermelon, oranges, cucumbers, and celery.

2. Yogurt and Fermented Foods

When the bacteria in your digestive system is balanced, you are far less likely to have gas. Yogurt, fermented foods, and others with active “good” bacteria can help counteract gas-producing foods and other bacteria that may sabotage your digestion.

Read: IBS Diet Plan – 9 Tips for Irritable Bowel Syndrome

3. Bananas and Potassium-rich Foods

You could be retaining water because of high sodium intake. Eating foods rich in potassium, like bananas, can counteract the water-retaining effects of sodium. As Dr. Oz suggests, adding a banana to your breakfast could help balance out a salty meal from the night before. Here are some foods rich in potassium.

4. Ginger

Likely one of the best solutions for all digestive ailments, ginger is not only good for bloating, but indigestion and upset stomachs. Brew some ginger tea or add it to your cooking to prevent gas and fluid retention. And be sure to read up on the health benefits of ginger if you haven’t already.

5. Pineapple

Like other fruits, pineapple is a great source of hydration. It also contains an enzyme called bromelain, which promotes good digestion and can help keep bloat to a minimum.

6. Exercise

While this isn’t a food, its effects on bloating can’t be ignored. When you move, so does your digestive system. Getting regular exercise helps reduce fluid retention by encouraging perspiration and regular elimination.

Bloating is something everyone deals with at one time or another. By eating whole natural foods, staying hydrated, and limiting processed, high sodium meals, you can keep the discomfort under control.


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