The best foods to combat bloating

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Bloating is the worst, and unfortunately happens to the best of us. Whether it’s gas bloat or water bloat, both are highly uncomfortable, causing you to unbutton your jeans for some instant relief! The good news is that no matter the bloating cause, you can reduce it by loading up on some amazing food.

Have a look through this gallery for some inspiration for the next time you feel bloated. Click on!

Sweet potatoes

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Rich in potassium, which fights sodium-induced water retention, sweet potatoes are an excellent anti-bloating food. Another benefit is that they contain the antioxidant beta-carotene, which supports vision and organ health.

Oatmeal

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

This fiber-rich grain will keep you full without puffing you out. Have some for breakfast with a sprinkle of cinnamon and fresh berries for additional antioxidants.

Apples

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

An apple a day keeps the doctor, and bloating, away. A recent study found that thanks to its filling fiber, having an apple before a meal can help you eat less later.

Dark chocolate

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

This will probably come as a surprise, but as long as it’s made up of at least 70% cacao, dark chocolate can help flatten your tummy due to its high fiber content. But don’t eat too much—only a square or two a day.

Leafy greens

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Filled with important nutrients, leafy greens like kale, spinach, and lettuce will help against bloating. They’re all super low in calories, loaded with fiber, and help ease water retention.

Pineapple

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Containing enzyme bromelain, pineapples have been used for centuries to treat indigestion and reduce inflammation, making the fruit an incredibly tasty way to get rid of bloating.

Mint

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Used in many cultures as a tea, this herb can help improve digestion after a meal. So brew yourself a cup of mint tea when dealing with bloating or indigestion.

Lentils

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Packed with protein, fiber, and complex carbohydrates, lentils are the ultimate tummy-trimming legume. However, they can make some people feel gassy, so try sautéing them to make them easier to digest.

Kimchi

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

A staple food in Korean cuisine, this fermented side dish is filled with probiotics to help boost good and digestive-healing gut bacteria. Made with vegetables, such as cabbage and a selection of Korean seasonings, this dish is also incredibly tasty.

Berries

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Filled with fiber and antioxidants, these low-cal treats have excellent nutritional properties. Eat them solo or use them as toppings on oatmeal or yogurt.

Kiwi

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Not only are kiwis delicious, they’re excellent for your digestive system thanks to their high potassium levels. A study even revealed that they can help improve the bowel function of those with IBS.

Brown rice

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Brown rice is a complex carb, which takes a long time to digest. This helps you stay full longer and feel less bloated.

Artichokes

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Artichokes are excellent for your digestive system. Filled with fibers, a medium-sized one contains almost 30% of your recommended daily fiber allowance.

Probiotic yogurt

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Filled with good bacteria that help promote gut health and a smoother digestive system, probiotic yogurt is a go-to for less gas and bloating.

Cucumbers

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Cucumbers are low in calories and are natural diuretics, meaning they help flush out excess water weight.

Celery

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

Celery is packed with water, which helps your body flush out extra liquids. This will make your stomach look instantly flatter.

Asparagus

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

High in potassium, these stalks are excellent for removing excess fluids from your body. Try tossing them in the grill with a sprinkle of salt and olive oil.

Grainy bread

Sweet potatoes, Dark chocolate, Leafy greens, Pineapple, Brown rice, Artichokes, Probiotic yogurt, Cucumbers, Asparagus, Grainy bread

It’s already known that processed white bread contains sugars that cause blood sugar levels to spike and then crash, leaving you hungry again soon. But swapping to fiber-rich whole-grain bread will stabilize blood sugar levels to keep you full.

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