When you’re bloated up like a balloon, the last thing you want to think about is certain foods to eat when your stomach is bloated. But hun, let me tell you, not eating during mealtime can actually make bloating worse. Skipping meals causes your digestion to become off balance, and while it won’t hurt you on occasion, making a regular practice out of it will. If you’re regularly bloated, anything from your hormones to your diet could be to blame. Some issues, such as IBS, are actually the result of either hormonal issues, high stress, or poor diet. Luckily, if you suffer bloating, there are some foods to eat when your stomach is bloated that can give you nutritional benefit, and won’t leave you to eating saltine crackers and white rice just to be able to eat. Eat these foods when your tummy is bloated, and in no time your digestion will be working well, your stomach will be smaller, and bloating will be a thing of the past. It’s also important to forego carbonated beverages, sugar, gum, excess sodium, excess dairy, and most processed foods and fast food.
One of the best foods to eat when your stomach is bloated is fish, concerning protein. I don’t promote animal protein on a regular basis, but when it comes to stomach issues, it’s actually the best type of protein on your stomach. In fact, it’s easy to digest and can actually reduce inflammation in the gut lining that can lead to bloating to begin with. Fish is also high in L-glutamine, an amino acid that has been found to improve gut related issues. Fish is also a good way to get in protein, B vitamins, magnesium, and potassium. Though you can get these foods from veggies too, if you want a good source of animal protein, choose wild-caught, sustainable fish.
Celery is a top health food to beat bloating, as you probably know. It’s rich in potassium, and is a natural diuretic that will reduce bloating and aid digestion. Use it in your soup, eat it raw, add it to salad, or even throw it in a smoothie. Better yet, juice with celery and your bloat will be gone in a flash without the need for digestion at all.
This is one of my favorite secret weapons to beat bloating. Pumpkin is one of the best sources of potassium per serving you can consume. Pumpkin is also low in starch and sugar, so it won’t cause gas and bloating. It’s an amazing source of water and fiber too, so it aids regularity more naturally, and will reduce bloating while helping digestion and elimination.
Spinach is a great leafy green that will help you get nutrients when you’re bloated, but it won’t hurt digestion. Some rougher greens like kale and collards are awesome for you, but might lead to bloating since they’re a bit harsher on digestion. Spinach is also high in folate, a B vitamin. All B vitamins are natural diuretics that combat bloating and water weight.
Parsley is one of my favorite super herbs to use in just about everything from soups and salads to entrees, smoothies, and juices. It’s high in potassium and Vitamin C, which naturally help reduce bloating, aid in elimination of water and waste, and are overall just great for you. Parsley can reduce bloat and aid in water reduction. Consume it however you can.
6. Apple Cider Vinegar
Apple cider vinegar is a top ingredient to consume to eliminate water waste, excess toxins, and aid in gut health. It contains prebiotics that feed the good bacteria in your gut, and can help prevent food from sitting too long in your stomach. This can help dispel bloating quickly, and help it move through your digestive tract more efficiently.
7. Wild Rice
Most people turn to plain rice to eat when they’re bloated, but white rice is high in starch, and contains no fiber. A better idea is to use wild rice, which is actually not a grain, but a grass. It’s more digestible, more nutritious, and very helpful for reducing bloating. It contains large amounts of magnesium and potassium, which both combat poor digestion and bloating. It has a delicious nutty taste as well, making it a flavorful food you can enjoy in soups, stews, or on its own. You can even make it as a hot porridge in the morning if you like.
My favorite single ingredient for reducing bloating quick is the humble lemon. Just the juice of one lemon can flush toxins, water weight, and waste from your body within half an hour. I juice with lemons, use it in water, and also squeeze it on top of salads or entrees. It’s high in Vitamin C, so it can help increase your skin health and your overall immunity.
9. Plain Greek Yogurt
If you’re tolerant of dairy, use plain Greek yogurt or kefir to beat bloating quickly. I avoided all dairy for awhile, and though I took loads of probiotics, which do help beat bloating, my bloat still wouldn’t be banished. I added organic plain Greek yogurt to my diet, free of added sugars and hormones, and my bloat has been a thing of the past. The probiotics in dairy are especially unique, and if they work for your body, don’t feel badly about using an animal source of protein. It’s also one of the best foods to contain high amounts of potassium, Vitamin D, calcium, magnesium, biotin, B12, protein, and chromium. This makes it a great food to fight hunger, enhance your metabolism, calm stress that leads to bloating, and reduce your waistline. Potassium and calcium are also powerful minerals that reduce bloat quickly. Use yogurt anytime your stomach is feeling a bit off balance, and I bet it will help in no time.
When you’re bloated, it’s best to avoid raw vegetables, and go for cooked whenever possible. You should also avoid hard to digest fibers, and stick to simple soluble fibers found in chia seeds, oatmeal, hemp seeds, sweet potatoes and avocados. Spices like ginger, fennel, anise, and caraway seeds are all helpful as well. These foods will help food keep moving through your body, provide you with nutrition, and will help banish bloat quickly. It’s also a good idea to keep your food simple and try not to combine too many foods at one time, which can lead to poor digestion and bloating. If you suffer bloating, how do you beat it naturally?