Foods to Help Get Rid of Bloat

Written by  Saturday, 08 June 2019 16:21

Foods to Help Get Rid of Bloat


There’s nothing worse than having a bloated stomach. Finding ways to get rid of bloat can be a big struggle. The digestive system is where it all begins, so it is important that we keep our guts happy and healthy. The foods we choose to consume play a major role in our overall gut health. A healthy gut will ultimately lead to less bloating and less discomfort. Here are some flat-belly foods that will help combat bloating!

Ginger, Turmeric & Peppermint

Ginger and Turmeric are from the same root family and have anti-inflammatory properties to help settle the stomach and keep bloating at bay. Try Golden Milk Bites made with ginger and turmeric for the perfect debloating snack! Peppermint relaxes muscles in the intestines, which provides relief for cramping, bloating & gas. Peppermint tea is also a great alternative to reduce bloating.


High sodium foods cause your body to retain fluid, which can substantially increase bloating. Cucumber helps to decrease water retention in the body and acts as a diuretic to help flush out sodium due to its high-water content.


Yogurt is a great food source to help reduce bloating because it contains live cultures, known as probiotics. Probiotics are the “good bacteria” that live naturally in your digestive tract and is essential for maintaining overall gut health. These live bacteria are found in cultured and fermented foods and help to improve digestion, inflammation and boost immune system function. Looking for a savory way to use yogurt? Try nonfat, plain Greek yogurt in place of sour cream on taco night or to make dips and dressings.


Banana is a great source of fiber and potassium. Potassium is important when it comes to bloat because it relieves water retention. Fiber and potassium also help to facilitate digestion.  


Berries such as blueberries and raspberries are said to be a ‘superfood’ because of their numerous health benefits. Not only are berries a great source of fiber, but they also contain antioxidants and anti-inflammatory properties. Adding berries to yogurt, smoothies or even on top of a salad is a great way to keep bloating to a minimum.

Leafy Greens

Leafy greens are an excellent source of fiber. Studies have shown that leafy greens support the growth of healthy bacteria in your gut as well as relieve water retention. An easy way to get your greens in is to add spinach or kale to your morning smoothie!

Healthy Fats

Foods high in mono and polyunsaturated fats are said to help promote a healthy digestive function. These healthy fats can be found in olive oil, nuts, seeds and fish. Mono and polyunsaturated fats also possess anti-inflammatory properties that can help calm the gut.

Ultimately, you should not let the bloating win! Ditch the high fat, high sodium foods, increase your fiber intake and incorporate these foods into your diet on a regular basis to ultimately have you on track to a better, less bloated you!

 yogurt and berries

What are some of your tips to help get rid of bloating? Let's keep this conversation going on social!