It's Official: These Are the Best Foods to Fight Bloating

Pretty much everyone has experienced bloating at one point or another. Not only is it uncomfortable, but stomach bloat can also change how your clothes fit and even how you feel about your body. Whether it’s experiencing the “food baby” phenomenon after an indulgent meal or something more persistent—like always feeling full and puffy—bloating is a total nuisance. So what causes it in the first place?

“Bloating is due to undigested food that remains in the digestive tract for longer periods of time than usual,” explains Kameo Snyder, registered dietitian and nutritionist. Certain substances found in a variety of foods like root vegetables, beans, and certain fruits cause bloating and gas, she explains. Bloating can also be caused by water retention and excess sodium intake, as well as gluten and dairy if you’re intolerant of them. Luckily, there are lots of foods out there that can help to prevent bloating from happening and stop it once it’s already started.

Here, find the top foods experts say you should try to beat bloating so you can look and feel you best from the inside out. 

Fennel 

“Fennel has a long history of being used as a digestive aid and would traditionally be placed on the dinner table after an Italian meal to help with digestion,” says Megan Faletra, registered dietitian and founder of The Well Essentials. The seeds are often used in Indian culture to fight bloating by chewing on them or using them to make a tea.

And in addition to a rich historical tradition, there’s some science behind this one, too. “The licorice-tasting spice is a digestive stimulant that can speed up food transit time, but it can also boost bile production in the gut to help break down foods,” explains Luiza Petre, MD, a board-certified cardiologist and weight-loss expert. “It also contains a compound that relaxes digestive-tract spasms, allowing gassy cramps to subside and giving you relief from the bloat.”

Ginger

“Ginger’s anti-inflammatory and antibacterial properties work wonders on bloating,” says Petre. In fact, it’s one of the best natural remedies for all kinds of stomach issues, including nausea. Ginger works well when freshly grated and added to hot water, as well as in smoothies and salad dressings, she says.

Peppermint

Not just a breath freshener, this herb has both anti-inflammatory and antispasmodic properties that beat bloat, Petre explains. “Peppermint calms down the entire digestive tract and allows gas to pass,” which can help alleviate that not-so-fun full feeling.

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