fish on a plate with cooked vegatables a slice of lemon

Foods That Help With Bloating

It’s True – Food Is Not Our Enemy

It’s so easy to overdo food. It’s everywhere. It’s necessary to exist, and let’s face it; Americans have the reputation for being lazy. We would rather deal with that sick, gassy feeling than figure out which ones to choose and which ones to avoid. We live in a place where restaurants serve larger than necessary portions and we’ve concluded that we should eat it all. It’s just one reason there is such an obesity epidemic in this country. However, with a few seconds of thought before ordering or cooking, we can easily find foods that help with bloating.

Unlike generations past, we have access to information about what is good for us and what is not. What’s more, we can even download recipes and watch videos in seconds. Learning has never been so easy. Yet we sometimes just say heck with it all and eat what we want. It’s okay to overindulge, on occasion, but it’s not so okay when we do it too often. That’s when our bodies rebel and say, “Enough already!”

What we need are go-to foods that help with bloating, reverse high sodium intake or those that have natural diuretic properties or are so full of water that they just flush toxins from the body and keep our guts healthy. What we need are simple, yet easy to remember bloating remedies.

Everyday Foods That Naturally Reduce Bloat and Gas

  • Watermelon – A total bloat fighter, since it’s so full of water
  • Bananas – These ready to go treats are chockful of potassium, which helps balance the body when we’ve had too much sodium
  • Grapes – Delicious snacks that reduce gas and bloating
  • Greek yogurt – Its live, active cultures aid in digestion
  • Egg whites – A natural diuretic
  • Iced coffee or tea – Watch sugar and sweeteners with these, but avoiding everything carbonated is always best

Eating Healthy Fats

Foods that help with bloating don’t have to be reactive, they can instead be proactive. Incorporating one healthy fat in every meal helps the belly feel full, without leaving us bloated. Healthy fats like avocados are akin to bananas, rich in potassium and offset the effects of too much sodium. Avocados also help the body absorb other nutrients. Unsalted nuts, like almonds and pistachios are good gut-busting fats, as is real butter, olive oil and cheese (only if for those who are not lactose intolerant). Fatty fish including salmon, trout, mackerel, sardines and herring are always good choices. Chia seeds, dark chocolate and coconut are also in the healthy fats category, plus they are filling, delectable and decadent.

Veggies That Fight Bloat

Zucchini and cucumbers are both vitamin rich and packed with antioxidants, plus they are low in fiber and full of water, so no bloat here! Asparagus actually reduces water retention since it’s a natural diuretic, but don’t overdo it. Less is better. How about some good old leafy greens? Dark greens like spinach and kale are filling and high in B vitamins, which lessen water retention. Sauerkraut, the kind in the refrigerator section, provides a healthy boost of gut-friendly probiotics. The canned version is cooked and doesn’t have the live cultures necessary for gut health benefits. Tomatoes, raw or cooked, are rich in antioxidants and cancer-fighting lycopene. There are many available foods that help with bloating, even when veggies are on the menu.

CharcoCaps® Supplements – Relief Right Now

When we find ourselves in a bind, literally, there’s always CharcoCaps® to give us quick relief of painful gas and bloating. Its activated charcoal is naturally gentle on the stomach and has no side effects, when used as instructed.




“10 High-Fat Foods That Are Actually Super Healthy,” by Kris Gunnars, BSc, June 4, 2017,

“12 Foods That Won’t Make you Bloat,” by Korin Miller, Cosmopolitan, Nov. 7, 2016,

“7 Vegetables That Won’t Make You Bloated,” by Joy Manning, Prevention, June 29, 2017,

“10 Foods That Cause Gas,” by Rena Goldman, Reviewed by Peggy Pletcher, MS, RD, LD, CDE, Jan. 20, 2015,

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