Meals to Beat the Bloat, According to Nutrition Experts

We get it! Being bloated sucks. It gets in the way of doing the things you enjoy and feeling comfortable in your own skin.

What you eat has a massive impact on bloating, so we chatted with nutrition professionals to find out their favorite meals and snacks to beat the bloat.

Ginger Lemonade with Aloe

“This drink tonic works wonders on belly bloat. Both ginger and aloe are known for their amazing digestive qualities. Ginger helps calm the stomach, relieve nausea and has proteolytic qualities. Aloe is well known for it’s healing, soothing effects on the gut.”

"The combination of bloat-fighting ingredients in this recipe calm the digestive system and help alleviate the discomfort caused by bloating, fullness, and build-up of gas. Aloe vera juice possesses laxative properties and is also anti-inflammatory which may help reduce the symptoms related to cramping, abdominal bloating pain, flatulence and constipation in individuals with digestive distress disorders such as Irritable Bowel Syndrome (IBS).

Spiced Salmon Kabobs

“Asparagus is an anti-bloating superfood. Sure, it makes your urine smell, but it also makes you pee! This helps you flush all that excess water, resulting in relieving any discomfort and bloat. Asparagus also contains prebiotics, which helps support the growth of 'good' bacteria. This helps maintain a healthy balance in your digestive system to prevent and/or reduce gas. Finally, the vegetable contains soluble and insoluble fiber, which helps promote overall digestive health.”

The salmon in this recipe is also great for beating the bloat.

“Protein can also act like a natural diuretic helping your body get rid of extra water and is important for water balance in the body. Making sure you get enough protein in your diet can decrease signs of bloating.”

Golden Turmeric Latte

“Ginger is a well known digestive aid helping with nausea, indigestion and bloating/gas; turmeric helps to stimulate the secretion of bile which can help with digestion (especially of fats) helping to reduce bloating that might otherwise occur and cinnamon (like ginger) is classified as a carminative, meaning it not only helps with preventing gas and bloating from occurring but it can help relieve it once it has occurred. Add to these spices that the latte uses coconut milk instead of dairy, which can lead to gas/bloating and other digestive issues for many people, makes this really the perfect drink to sip!"

“Turmeric helps to support gut health by reducing inflammation and acting as an aid to alleviate gas and digestive-related issues. Ginger is most well known for its ability to reduce bloating as it naturally stimulates the digestive enzymes needed for digestion, helps to relieve inflammation and protects the stomach lining.”

Cauliflower, Kale & Lentil Detox Soup

“This recipe for beating the bloat because it's filled with so many nourishing superfoods to help reduce inflammation and promote gut health like garlic, kale, cauliflower, lentil and olive oil, to name a few. This recipe is great for those cold nights or chilled during the summer. The nutrient-dense vegetable broth helps to add hydration and minerals to the body.”

Pineapple Turmeric Smoothie

“Pineapple contains a digestive enzyme called bromelain. This enzyme helps breakdown proteins and ease digestion decreasing your chances of feeling gassy and bloated. Ginger contains gingerol, the compound that gives ginger its medicinal properties including aiding in better digestion. Lastly, turmeric coupled with a small amount of black pepper can have strong digestive benefits. Piperine in black pepper is a compound that helps enhance the activity of digestive enzymes in the gut helping your body digest food easier and quicker.”

Banana Cinnamon Smoothie

"Banana and cinnamon are wonderfully soothing on the digestive system and pair well together to aid bloating, gas and an upset stomach. This recipe also includes flax and chia seeds, which are incredible sources of soluble and insoluble fibre, and can help reduce bloating by feeding the friendly bacteria in your gut. However, if seeds do not digest well for you, swapping them out for nut butter can be a great alternative. Eliminating foods that you are intolerant to plays a large role in reducing bloating."

Lemon Dill Baked Salmon

“Healthy fats are amazing for gut health because they help to reduce inflammation. Not only does the Lemon Dill Baked Salmon have all the healthy fats from the fish, ghee and hemp seeds, it also has greens. Leafy greens are also anti-inflammatory and will help with keeping your gut health in check. This recipe is super versatile and you can use any greens you would like, making it a serious nutritious powerhouse.”

Fried Eggs & Steamed Spinach

“Bloating is often not an issue with what you’re eating, but an issue with what your microbes in your gut are eating. Sometimes you have higher numbers of bacteria that really like to eat a group of carbohydrates known as FODMAPs. Avoiding these carbohydrates for a period of time, while working on regaining a better balance in the gut is a key step in addressing bloating.

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