Bloating is a condition in which the abdomen feels tight and full like a balloon. It is frequently caused by gas, indigestion, constipation, food intolerances, and excess sodium in your diet. Focusing on finding and solving the culprit can help minimize bloating.

If you eat a lot of takeout meals, fast food, processed food, or restaurant meals, there’s a good chance you’re consuming too much sodium and experience water retention which causes you to feel bloated. Potassium-rich food can help flush out excess sodium from your body.

In the same way that there are foods that cause bloating, there are also foods to reduce bloating. In this article, I will list out the 7 best foods that help with bloating so you can find some relief.

1. Almonds

Almonds are high in good fats and loaded with protein and fibre, so they keep you full and satisfied to prevent you from overeating. This makes them a great snack to help you lose weight. They’re also a great source of magnesium which helps to keep you energized and build and maintain your muscle tissue.

2. Berries

Berries are delicious and high in antioxidants and fibre. The antioxidant in berries can promote gut health, and its high fibre content can help food move through the intestines more quickly and slow down your digestion, keeping you fuller for. Berries are also high in water content which can help decrease bloating.

3. Fermented Foods

Fermented foods such as pickles, kimchi, sauerkraut and miso promote good bacteria in your gut to aid digestion. It gives your body a dose of helpful probiotics and helps you absorb nutrients better. Good gut health reduces bloating and discomfort and also minimize those sugar cravings.

4. Olive Oil

Extra virgin olive oil is rich in heart-healthy fats, along with vitamins E and K. These healthy fats lower the levels of bad cholesterol in your body and raise the HDLs (good cholesterol) in your bloodstream. Extra virgin olive oil is a great source of antioxidants that help fight inflammation and chronic disease. It also contains oleic acid, which helps to break down fat in the body from other foods that you consume.

5. Avocados

Avocados are an excellent source of bloat-reducing potassium and monounsaturated fats that help you burn fat. These healthy fats in avocado keep you full and may prevent uncomfortable bloating. The potassium content in avocados regulates fluid balance and sodium levels to prevent water retention. They’re also high in fibre, which moves slowly through your digestive tract to support regularity and help prevent constipation and bloating.

6. Bananas

Potassium is the main reason this low-maintenance food helps with bloating. Another potassium-rich food like bananas packed with soluble fibre helps the body flush out excess sodium and reduce inflammation. Soluble fibre also helps relieve constipation which can be another cause of bloat.

7. Cucumbers

Cucumber contains a lot of water to help keep you hydrated, which can also help flush out excess water from your cells and gas from your GI tract. Their sulphur and silicon content help act as a mild natural diuretic that makes you pee. Cucumber also offers flavonoid quercetin, which can help reduce inflammation throughout your digestive system.