10 PLANT-BASED FOODS THAT FIGHT BLOATING

November 26, 2018 by Renee Tavoularis

No one wants to deal with bloat, but, invariably, it happens. Bloating may occur for a number of reasons, such as poor digestion, junk food, dehydration, and food sensitivity. You’ll need to carefully assess the underlying cause of your bloating to minimize it happening in the future.

In the meantime, if you’re dealing with uncomfortable bloating caused by food, you’ll be pleased to learn that there is a wide selection of plant-based foods (which all have natural sugars, rather than unhealthy added sugars) that can help relieve your symptoms. Here are 10 foods that fight bloating to ease your discomfort.

1. ASPARAGUS

Asparagus is a great choice for debloating and reducing water retention because it helps stimulate urination that flushes toxins from the body. This stalky vegetable also contains prebiotic compounds that are necessary for a healthy, well-balanced gut microbiome.

2. BANANAS

Bananas are rich in both magnesium and Vitamin B6— two nutrients that naturally ease belly bloat. Potassium is another nutrient found in bananas that has anti-bloating properties because it helps prevent water retention by stabilizing the body’s sodium levels.

3. CELERY

Celery is low in calories and high in nutrients, making it a great snack to munch on when you’re feeling bloated. It’s high in water, so it acts as a natural diuretic to help flush out toxins. Celery is also a great source of insoluble fiber, which prevents constipation and keeps the digestive system moving along as it should.

4. CHAMOMILE TEA

Chamomile tea helps soothe mental stress, but this type of tea also provides mildly sedating effects to your distressed gastrointestinal muscles, which can quickly reduce bloating and gas. When the GI tract is relaxed, the feeling of bloating and gassiness will fade.

5. CHIA SEEDS

Another food rich in potassium, magnesium, and Vitamin B6, chia seeds contain nutrients that soothe the digestive system. Chia seeds are also extremely high in both dietary fiber and prebiotics, which means they’ll also promote regularity and support overall gut health.

6. CILANTRO

Including cilantro with foods known to cause gas and bloating— like grains and legumes— can significantly reduce discomfort. These herbs have carminative effects that soothe the GI tract and help maintain healthy digestive health.

7. GINGER

Ginger has natural anti-inflammatory properties that help fight inflammation throughout the body, including the digestive tract. This helps food move through more smoothly, preventing it from producing toxins that are harmful to health.

8. LEMON

Lemons have natural diuretic and laxative properties that help support digestive health. This fruit is also a rich source of Vitamin C, which helps maintain healthy digestive tissue and supports immune functioning. Adding lemon to warm water enhances its effects and helps get the GI system moving along.

9. SWEET POTATOES

Sweet potatoes are another plant-based food rich in Vitamin B6, potassium, and magnesium. What’s more, sweet potatoes are loaded with fiber that promotes digestive functioning. They are also great sources of carotenoids, which fight inflammation and free radical damage that may compromise gastrointestinal health.

10. WATERMELON

Fluid retention from high sodium foods is one of the primary causes of bloat. Contrary to what many believe, the best way to relieve fluid retention (and bloat) is by increasing your water intake. The high-water content of watermelon makes it a great choice for flushing your system and relieving annoying bloat.
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