We all know bloating is no fun and it can come at the most inconvenient times. Bloating can happen for a number of reasons, and some might be as obvious as you might assume. Hormones, stress, digestion problems, food sensitivities, eating too much fiber at one time, or even eating large meals can all cause bloating. Sometimes it even happens for no reason at all, which is frustrating on a whole other level. Whatever the case, certain foods (and even drinks) can combat bloating and help you gain relief quickly.

Anti-Bloat Nutrients

Certain foods contain B vitamins, magnesium, and nature’s diuretic – potassium. Potassium helps balance out water and sodium in the body and can help relieve excess water weight. B vitamins, (especially Vitamin B6), can also help reduce bloating quickly, and magnesium- the wonder nutrient– can help prevent irregularity, which can also cause bloating.

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How to Beat the Bloat:

Eliminating salty foods, processed foods, foods with added sugar, and drinking plenty of water should be the first things you do to combat bloating. Sugar and salt cause the body to hold onto water, so removing them is key to combat bloating more than anything else. Water will help flush out toxins that cause bloat and will actually help relieve water weight via the kidneys.

Next, consider adding some of these foods rich in B vitamins, magnesium, and potassium to your diet:

1. Celery

Celery is a great source of potassium, magnesium, water, and Vitamin B6, and a good source ofeasy-to-digest fiber. Celery is also a great natural diuretic that reduces high blood pressure. It’s perfect to eat when you’re stressed (instead of chips and sugary sweets), which can lead to bloating and a nervous stomach all on its own. Use celery in your green juice, a green smoothie, an entree, or chop some up to eat in a delicious salad. It’s also great alone paired with some raw almond butter, which is another good source of magnesium and B vitamins.

2. Fennel

Fennel is the most underrated veggie for your digestion of all. High in Vitamin C, water, potassium, and Vitamin B6, this is one of the most versatile veggies to use when it comes to taming that troubled tummy! Fennel is delicious roasted in the oven as it develops an especially sweet, caramelized flavor. It’s also tasty used in a green juice recipe and makes your stomach feel better almost instantly. Fennel can also be sauteed in an entree, such as this Spinach in Fennel Tomato Sauce, chopped up raw into a salad for a quick, easy meal. or be pan-roasted with other veggies like carrots, onions, garlic, beets, and sweet potatoes.

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3. Chia Seeds

Since they’re so fibrous, you would think chia seeds would be the last thing a bloated belly would want, however, chia is unique. It contains a large dose of potassium and magnesium in just one tablespoon, along with Vitamin B6. The fiber found in chia is also mainly soluble fiber. Soluble fiber soaks up excess wastes and helps remove them from the body instead of causing discomfort. This is just what you want when the bloat brings it on!

4. Pumpkin

Yep, fall’s all star superfood is also amazing for combating bloat. It’s a rich source of water (around 90 percent) and low in sugar, fat-free, high in soluble fiber, and packed with potassium. You could even enjoy some delicious pumpkin pieCreamy Pumpkin Soup, or make a pumpkin smoothie and not suffer ill digestion as a result. Canned pumpkin is easy for anyone to toss into a smoothie, while roasted pumpkin  makes a delicious roasted veggie option.

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5. Sweet Potatoes

Sweet potatoes are another fantastic source of magnesium, potassium, and Vitamin B6. They’re also rich in soluble fiber and offer hydrating properties to the body. Try it in Low Fat Yammusa delicious, hearty soup,  Sweet Potato and Kale Patties, or try it out for a non-bloating holiday dessert in this Sweet Potato Maple Mousse Pie. If you don’t enjoy sweet potatoes or prefer another option, butternut squash is a veggie you can enjoy with similar benefits.

Other good foods to combat bloating include:

  • Bananas
  • Romaine Lettuce
  • Tomatoes
  • Asparagus
  • Lemon
  • Parsley
  • Wild Rice
  • Zucchini
  • Pineapple

Do you have any special foods that help you beat bloating?

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Image Source: Creamy Pumpkin Soup

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