Dealing with bloating and gas can be uncomfortable, sometimes embarrassing and even a little painful.
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So, if you’re tired of struggling with your jeans or worried about eating out because of gas and bloating, try some of these 25 foods to help fight both off naturally!
1. Bring On The Bananas
Bananas may feel a little heavy, but they definitely don’t make you gain weight. These fruits are full of fiber, which helps you feel full and can speed up your digestion. They’re also packed with potassium, and that naturally eases water retention and can help with bloat. Add bananas into your breakfast, or use as a mid-day snack.
2. Carry Some Cantaloupe
This sweet, orange melon is packed with potassium, like bananas. It also has a high water content and is low in calories, so you can snack away on it without feeling too guilty. Work it into your breakfast routine, pack it as a snack or even make it your dessert.
3. Lay On The Leafy Greens
Leafy greens such as spinach, kale and lettuce are low in calories, full of fiber and can help relieve water retention. Be aware that some other green veggies, such as brussel sprouts, can actually make bloating and gas worse despite all their nutritional benefits.
4. Open The Olive Oil
Olive oil may help reduce belly fat based on early research, but the jury’s still out on that. It does, however, help you feel fuller for longer, says Prevention Magazine. This can help you eat less, which in turn may ease gas and reduce bloating.
5. Go For Grainy Bread
Most people know that processed white breads are to be avoided, since their sugars can wreak havoc on your blood sugar levels. Whole-grain breads, on the other hand, are packed with fiber and can help keep you feeling full and your blood sugar levels balanced.
6. Add In The Artichokes
Just one medium-sized artichoke packs around seven grams of fiber, which is close to 30 percent of your recommended allowance for one day. Getting enough fiber is necessary for keeping your digestive system running smoothly, so work artichokes into your weekly diet menu.
7. Allow The Avocado
The starring ingredient in most guacamole, avocados are full of filling and healthy monounsaturated fat. While some people shy away from avocados because of their fat content, they actually can help keep you fuller for longer, reducing your overall caloric intake.
8. Begin Using Brown Rice
Brown rice is a complex carb that takes longer to digest, so it can make you feel full. Start cooking with it instead of using white rice, and swap white rice for brown rice whenever you can while eating out or getting takeout.
9. Learn To Love Lentils
Lentils are full of fiber, protein and complex carbs, all of which can help you stay full for longer periods of time. According to Authority Nutrition, lentils do contain an indigestible sugar, and the elimination process for these sugars can cause bloating in sensitive individuals. AN recommends soaking the beans in water before eating to make them easier on your system.
10. Kickback With Kimchi
A Korean cabbage staple, kimchi is a fermented food, so it’s packed with probiotics. This beneficial bacterium is what helps your gut process and break down foods, and a smoother digestive process means less gas and bloating.
11. Open Some Oatmeal
Oatmeal is usually a great source of fiber and can keep you full without adding to bloat. Plain oatmeal is best, although you can add some cinnamon or other spices to help add flavor without adding sugar or calories.
12. Pack Probiotic Yogurt
As with kimchi, probiotic yogurt has the bacteria your gut needs to run at its very best. Look for yogurts that actually list the probiotic content so you know you’re getting more than just trace amounts.
13. Figure In Fatty Fish
Some fish, including mackerel and salmon, are full of filling omega-3 fatty acids. These healthy fats are structural, not storage, so you’re less likely to see an increase in your waistline from them!
14. Assess Apples
Apples have long since been praised for their health benefits, and they’re also another way to keep you feeling full. As reported by Prevention Magazine, one study found that apples helped make people full for longer and curb overeating.
15. Cement Your Love For Cucumbers
Cucumbers are a great snack or side dish because they don’t have many calories per serving. They’re also a natural diuretic, so they can help remove water weight and ease bloating.
16. Take Some Tomatoes
Tomatoes are low in calories but high in potassium, which helps your body lose the belly-bloater sodium. While they are a salad, sauce and sandwich staple, you can also slice them up with some black pepper for a quick snack.
17. Break Out Berries
Berries are light in calories and packed with antioxidants and fiber. They’re perfect for a light dessert, or you can add them to cereal, oatmeal or yogurt for a little added tang.
18. Chew On Celery
Celery is a famous diet staple because it is incredibly low in calories at around six calories per stalk. It’s also full of water and can help your body rid itself of extra water, reducing bloating.
19. Aim For Asparagus
Asparagus is packed with potassium, so it will help ease bloating by getting rid of excess water your body is carrying. You can eat these green veggies raw or sprinkle them with olive oil and spices and cook in your oven or on a grill.
20 Eat A Little Eggplant
Eggplant is a hit or miss veggie for many people, but it is very high in water and low in sodium. Try using it in your favorite parmigiana recipe, or bake it with spices and olive oil for a healthy side dish.
21. Welcome Watermelon
Watermelon is full of water, so it helps you stay hydrated and prevents water retention. It is a little high in sugar, however, so enjoy it in moderation.
22. Add A Dash Of Almonds
Almonds are full of protein, so they’re an ideal snack or salad addition. Since they do contain fat, make sure you stick to the one-ounce serving size, which is around enough to fill one shot glass.
23. Enjoy Eggs
Having eggs for breakfast may help you eat less over the day, since they are full of protein. Try getting an egg or two into your morning meal whenever you can.
24. Say Hello To shrimp
Shrimp are super low in calories but high protein, which will keep you full. Swap out some not-so-lean meats for this tasty shellfish instead!
25. Lemon Water
Water works in more than one way when it comes to bloating, and when you add in lemon, you’re getting a digestive boost, too. Hydration will help rid your body of extra sodium, flattening your tummy, and lemon does help ease digestion, as reported by ABC News.
Don’t suffer from bloating and gas when you don’t have to. Use the 25 foods listed above to get yourself back into the digestive groove today!