When I think about losing weight, I instantly start with eliminating my bloated stomach feeling. But, I always find getting rid of bloating tends to be difficult.
Does it need to be so difficult? What foods reduce stomach bloating?
Well, it turns out that you can dramatically decrease and get rid of bloating more easily then you thought. But, before I get into foods that make you bloated, I should explain to you what causes bloating.
- 1 Cucumbers
- 2 Oatmeal
- 3 Lemons
- 4 Watermelon
- 5 Celery
- 6 Conclusion
The foods that cause a bloated belly tend to be the ones with high amounts of sodium and sugars in your diet. Aiming to eat a more colorful variety of foods, avoiding fast foods, using stevia instead of aspartame as a sweetener, and adding more rich potassium types of foods (like kale) to your plate can help reduce belly fat and the bloat.
It’s important to understand that sodium, sugars, highly processed foods (such as processed red meat), and foods high in fats and fiber, can all cause bloating. Although fatty foods, like avocados, can increase your moods, paying attention to the glycemic index of foods will help you lose weight fast and make you happier.
(Alex Redmond Instagram account.)
When you eat foods high in sodium and sugar, your body tends to retain excess water. The foods on your plate that are high in fats and fiber tend to be more difficult for your body to break them down. All resulting in bloating.
In this post, I want to show you how to get rid of bloating. You can eliminate bloating through foods you eat by reducing water weight. It’s very important to eat a variety of proteins, healthy fats, and complex carbohydrates with a low GI.
I am going to share with you 5 foods to help eliminate bloating and help lose excess fat on your tummy. These 5 foods are going to show you how to get rid of bloating and feel great about yourself and your image!
When it comes to getting rid of bloating fast, cucumbers can help.
Cucumbers are those long, dark green, smooth-skinned, vegetables found in the produce sections of the supermarket. Cucumbers are a great source of:
- Vitamin B1
- Vitamin C
Although commonly used as a beauty remedy aid and a good skin tonic, cucumbers are often under-rated in terms of their nutritional value.
Cucumbers can help with stomach bloating as well as other range of health benefits:
Did you know that cucumbers are made up of 95 percent water?
They contain vitamins such as vitamin C as well as potassium found in bananas. And potassium plays a big role getting rid of that bloat. I’ll get to that in a minute…
Eating cucumbers helps get rid of bloating with the help of an antioxidant that decreases swelling, called quercetin. Quercetin is a type of flavonoid antioxidant that’s found in plant food. These include your leafy greens like kale. You can also find quercetin in your tomatoes, berries and broccoli.
According to the Department of Pathology and Diagnostics at the University of Verona in Italy, quercetin is an “anti-viral, anti-microbial, anti-inflammatory and anti-allergic agent.”
This flavonoid, water, vitamin C and potassium content found within cucumbers help reduce stomach bloating. This abdominal bloating is reduced by water retention while flushing toxins out of your body.
Oatmeal is one of my favorite foods to have on a cold winter’s morning. It’s a great breakfast food too! Not only is it great for warming you up, oatmeal is high in fiber.
Yes, fiber aids in hunger control, but it’s the soluble fiber found in the oatmeal which reduces your low-density lipoprotein (LDL), the “bad” cholesterol and further reduces the absorption of cholesterol into your bloodstream.
But what you may not have known…
Due to its high fiber characteristics, oatmeal actually absorbs a lot of water as it makes it way through your digestive system. This is what aids with your bloated stomach.
This absorption is beneficial if you are retaining excess water. This diuretic property will help you get rid of excess stomach bloating and it works quickly.
My suggestion is, make sure you stay away from the quick, processed and flavored oats. They are likely to have excessive sugar and additives.
Rather, make sure you pick whole grain, rolled oats, that you can flavor yourself by topping with fruit, seeds, cinnamon and honey.
When it comes to belly bloat, it’s important to know what foods to eat and how to get rid of a bloated stomach.
Your body retains more water when you have high levels of toxins floating around your system from poor diet. This is a protective reaction from your body. By retaining water, the toxins are less likely to reach your vital organs.
(Alex Redmond Instagram account.)
When you have a lot of toxins in your body from these bad foods, it usually means excess water retention around your stomachs, making you feel and look bloated.
We retain water for two reasons:
- If you have excess toxins in your body like free radicals
- If you are dehydrated
In which, both cause stomach and belly bloating or a swollen stomach.
But, there is another food to help get rid of bloating!
Okay… perhaps eating lemons does not seem appealing? I suggest you try lemon squeezed in your water.
With lemons being a natural diuretic and water being necessary to flush out toxins, consuming water with lemons can help reduce a bloated belly fast.
Lemons contain almost the same amount of vitamin C as an orange! 1 mg of lemons contains 53 grams of vitamin C. An average sized lemon provides you with 88 percent of your daily recommended intake of vitamin C.
They also contain potassium and a number of antioxidants, which all help flush toxins out of the body. This makes lemons a great detoxifying food to help stop bloating.
There are many different causes of bloating. One reason bloating can be caused is because there is an imbalance between sodium and potassium in your body.
Earlier, I mentioned I would get back to how potassium can help with your bloating symptoms.
With the food options you have available to you today, most of you are consuming too much sodium, and not enough potassium.
As its name suggests, watermelon is a very water-dense food. This food helps reduce bloating because it contains 92% water. Watermelon and other melons like honeydew and cantaloupe, are natural diuretics.
This means that these fruits help you to urinate excess water and salt from your body. Potassium helps you get rid of sodium and reduce your tummy bloating. The potassium content in watermelons will help you reach the recommended daily intake of 4,700 milligrams per day. If you are potassium deficient, you can also start eating more bananas too. I wrote an article here on that topic.
The American Heart Association suggest we should aim for less than 1500 mg of sodium per day, and definitely no more than 2300 mg.
So what does this mean?
1500 mg of sodium amounts to 0.75 teaspoons or 3.75 grams of salt per day. Try to avoid more than 2300 mg of salt per day which amounts to one teaspoon or 6 grams of salt.
(Alex Redmond Instagram account.)
According to the CDC, the average intake of sodium is close to 3400 mg, with the majority coming from processed foods.
Watermelon is not suitable for those having to follow a FODMAP diet, due to its short-chain carbohydrates, that may be difficult to digest.
Celery is known for its high fiber and low-calorie content, but celery has a lot more to offer. The health benefits of celery goes far beyond a crunchy snack that aids with weight loss.
One of the biggest challenges to effectively reduce abdominal bloating, is by reducing the amount of water that your body holds on to. Not only can excess water being held on to by your body increase the number on your scale, it can also lead to abdominal discomfort such as stomach bloating.
So, how can celery help decrease bloating?
Celery is another everyday food that acts as a natural diuretic for water retention. The sodium to potassium balance found in celery acts as a defense against water retention.
Water retention, although a common factor causing bloating, is not the only for bloating. Inflammation to the digestive system can cause digestive discomfort and stomach bloating.
Did you know…
The fiber in celery is made up of non-starch polysaccharides. It’s these polysaccharides found in the celery that give celery its anti-inflammatory characteristics, which in return, helps reduce bloating.
Nonstarch polysaccharides (NSPs) occur naturally in celery. The remarkable properties of these dietary NSPs include water dispensability and normal laxation. These characteristics can help reduce the severity of diet related digestive discomfort and bloating.
These foods that reduce bloating can easily be added to your diet each day. It is completely natural and normal to experience some bloating after eating a meal, especially if the meal is high in fiber, which I may add, is essential for optimal health.
However, feeling bloated should not be a consistent, reoccurring consequence of eating. If this is the case, you may need to re-evaluate your meals and your diet. Perhaps it may be necessary to seek advice from a registered health care practitioner.
I suggest aiming for your natural, fresh foods before opting for pre-made and boxed processed foods.
Make sure you consume a variety of nutrient-dense, whole-foods. Not only will variety help reduce any bloating, but variety is key for optimal health.