8 Foods that Help Prevent Bloating

Maintain good diet habits and, if you have questions about how to do it, consult a nutritionist. The professional will tell you the most appropriate and safe way to do so and will take your needs and goals into account.
8 Foods that Help Prevent Bloating

Last update: 08 October, 2020

Foods to reduce bloating can help relieve this discomfort, in addition to the feeling of heaviness and fullness that can accompany it. Are you interested in knowing them? If so, read on to find out more.

Bloating is usually related to eating too much. However, it can also be due to the accumulation of liquids and gases. Another source of bloating may be digestive problems. These include gastritis and constipation. Fortunately, there are some foods that help prevent bloating and fight swelling in general.

Include foods to reduce bloating in your diet

Foods to reduce bloating are rich in both water and fiber. Therefore, they facilitate intestinal transit and improve discomfort. On the other hand, they can contain several healthy nutrients, such as vitamins and minerals.

Although they can be a great support, keep in mind that, to reduce bloating, you shouldn’t only try to improve your lifestyle habits but also pay more attention to what you eat every day so you don’t fall into the same problem over and over again.

Don’t forget that something as simple as avoiding big meals rich in simple sugars or fats can greatly improve your digestive health. These foods can also cause flatulence. Therefore, we advise reducing their consumption.

Of course, don’t forget that, if you have a few extra pounds and the fat is located in your abdomen, it’s best for you to follow a specific diet. This way, you can eliminate excess fat and enjoy a flat and healthy abdomen. You should see a specialist for this.

1. Flax seed

A tablespoon of flax seed.

Foods that have omega-3 fatty acids and prostaglandins are the some of the best around to help reduce bloating. Flax, also called linseed, is a food rich in healthy fats. These help your body regulate inflammation.

The best way to prepare them is to let them soak in water for several hours. When they’re ready, put them in a yogurt, smoothie, or salad.

2. Blueberries

Blueberries are another food that can relieve the retention of liquids and help prevent bloating. This is because they’re rich in flavonoids. Not only that, but they also have antioxidant and anti-inflammatory properties. These help to control free radicals.

3. Cherries

Cherry tea.

Even though it may not seem like it, cherries can become one of your greatest allies in your fight against bloating. They contain antioxidants and small amounts of magnesium, iron, vitamin C, provitamin A, thiamine, and folate.

This article may interest you: Blueberry and Cherry Antioxidant Smoothie

4. Curry

Curry, as a salt and spice substitute, can season the foods that help reduce bloating.

5. Green tea

Green tea has proven diuretic properties. This tea is also rich in antioxidants. If you’re bloated, it’s better to choose a cup of green tea than to drink black tea or other drinks like coffee.

6. Bananas

You should eat bananas if you have swelling or bloating caused by liquid retention. The potassium in bananas can be of great help.

If you eat something salty at night, it’s good to eat a banana for breakfast. As you know, salt makes your body retain liquids. Thus, avoid using extra salt on your foods.

7. Avocado

An avocado.

Avocado is one of the recommended foods if you’re looking to lose weight because it contains healthy fats. Olive oil, almonds, and unsalted pistachios can also help in this regard.

8. Lactose-free milk

Milk is one of the other foods that can make you feel bloated. This is because of the lactose it contains. For this reason, there’s nothing better than adding broken-down lactose (for example, yogurt) to your diet. Afterward, you can add milk in small amounts.

We recommend you to read: Vegetable Milks: Properties and Benefits

Maintain healthy eating habits

To reduce bloating, in addition to including the aforementioned foods in your diet (always in moderation), remember that you must maintain good eating habits, which include:

  • Chew your food slowly at each meal.
  • Eat calmly and sitting down (especially in the three main meals of the day).
  • Rest for at least 15 minutes after each main meal (never lying down but sitting or slightly reclining).
  • Avoid drinking a lot of fluids while you eat, as this contributes to bloating and heavy digestion.
  • Avoid eating fried foods, industrial products, and ultra-processed foods, as they don’t contribute to your health and cause bloating and heaviness.

Keep in mind that you need to dedicate the necessary time to eating to be able to avoid experience discomfort, such as bloating or stomach heaviness. Thus, don’t rush!

  • D. Dominguez Nuñez. (2010). Nutrición y ejercicio. Endocrinología y Nutrición.
  • David Díaz Gil. (2015). Para quemar más grasa… ¿cardio o pesas? | HSN Blog.
  • Vitónica. (2012). Cómo ayudan las proteínas a adelgazar.