Smoothy Slim
Smoothy Slim
Photo: ROMAN ODINTSOV
Since lemons are a natural diuretic (aka they help your body expel salt and water) and a gentle laxative when added to warm water, consuming lemon water can help reduce the amount of salt retained in the body and help with bloating.
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Made into a potent powdered supplement blended right into water or your favorite beverage to be appreciated as a scrumptious morning smoothy.
Learn More »However, the right combination of nutrients and hydration can actually help your bloating go away faster than if you avoid eating or drinking altogether. Here, experts explain the best foods to reduce bloating, including lemon water, celery, and more. When you're feeling bloated, the last thing you may want to do is eat or drink something else. After all, bloating (which can be caused by poor digestion, too much sodium, or menstruation, among other things) is associated with feeling uncomfortably full regardless of how much you have or haven't eaten — almost as if there's a balloon in your belly. Not to mention, bloating can be accompanied by gas , stomach pain, burping, or diarrhea — side effects that don't exactly go hand-in-hand with eating or drinking more. 01 of 11 Water with Lemon MashimaraPhoto / Shutterstock Drinking lemon water for bloating is a common remedy, but here's why it's so beneficial. A lot of people skip sipping on water when they're bloated, when in reality they should be doing the opposite. "People tend to think that when they're holding on to water they should cut back drinking it, but that's not the case," says David Grotto, R.D., the author of 101 Foods That Could Save Your Life. Retaining water is actually your body's way of holding on to fluid so you don't dehydrate. If you're having a bloating problem, that's the time you want to push fluids, not restrict them, says Grotto. Since lemons are a natural diuretic (aka they help your body expel salt and water) and a gentle laxative when added to warm water, consuming lemon water can help reduce the amount of salt retained in the body and help with bloating. Just make sure you drink from the glass and not through a straw, so you don't take in any extra air (which can make bloating even worse). 20 Tips to Make Drinking Water Taste Better
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A potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »04 of 11 Turmeric and Rosemary StudioPhotoDFlorez / Kmpor / Shutterstock Rosemary has been used to treat everything from heartburn and headaches to toothaches and high blood pressure, but it also treats intestinal gas and helps digestion, says Jackie Newgent, R.D., a culinary nutritionist and chef. Try steeping it in your tea or combining it with celery or parsley to make your own cooking broth, she suggests. Valued in Asia for its ability to fight pain and inflammation, turmeric is also key in aiding upset stomach and bloat reduction, says Newgent. Use the bright yellow spice in a curry dish — or for a one-two punch, use turmeric to flavor another food that reduces bloating. 05 of 11 Beans and Lentils Karissaa / Shutterstock The majority of Grotto's patients with bloated bellies are taking in too much sodium and not enough potassium and fiber, he says. "Ramping down your sodium and increasing your potassium will have an almost immediate effect of reducing bloat," he notes. Lentils, with their high amount of fiber, are a good choice for aiding with digestion if you're looking for foods to reduce bloating. Potassium-rich foods include white beans, soybeans, and lima beans — and they are also the highest-fiber vegetables you can get. Plus, beans are naturally high in both estrogen and protein and can relieve period-induced bloat, adds Newgent. 06 of 11 Yogurt Josep Suria / Shutterstock If you're sensitive to lactose, opt for yogurt instead of milk in your next smoothie, especially the kind with live active cultures in it. "Yogurt is already pre-digested and the milk sugar is broken down, whereas in milk it's not, which can create gas and bloating," says Newgent. The nature of the active culture lactobacillus acidophilus found in yogurt can improve symptoms of bloating. Stir in some melon or bananas to help relieve your bloating discomfort even further. 07 of 11 Ginger Shebeko / Shutterstock If you don't already have fresh ginger in your kitchen, you should seriously consider stocking up — not just because it's a tasty addition to your tea or dinner recipes, but also because it's a great go-to when you're feeling bloated. "It helps with any of the GI issues — bloating, nausea, digestive issues, gas, any of those," says Ashvini Mashru, R.D. Ginger's gingerols and shogals (aka phytochemical compounds that give ginger its pungent taste and small) make it a carminative, which means it helps the stomach release gas, according to researchers. Even just a 1/2 teaspoon of freshly chopped ginger should help reduce bloating, says Mashru. Boil ginger with tea leaves, strain, and sip your way to relieve gas, pressure, and discomfort. 08 of 11 Asparagus Robert Anthony / Shutterstock Asparagus is a natural diuretic thanks to an amino acid called asparagine, says Cara Harbstreet, R.D., of Street Smart Nutrition. Diuretics make you use the bathroom more often as your body processes out the salt and water content, so you'll be trading that bloated discomfort for odd-smelling asparagus pee (worth it, though). There's no rule on exactly how much asparagus you need to eat to reap these benefits, so start by adding a serving of asparagus to your lunch and dinner. "Try grilling asparagus at your next cookout, or roasting it with other veggies on a sheet pan," suggests Harbstreet. Then, chop the spears into one-inch pieces and pile them onto your salad or into your grain bowl.
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