Yep, even dietitians get bloated! Here’s what they eat and drink when they want to feel less puffy.
Reviewed by Dietitian Victoria Seaver, M.S., RD
Key Points
- Bloating is typically a build-up of gas in your abdomen or fluid retention.
- Fluids like lemon water and green tea may decrease bloating caused by excess sodium intake.
- Try adding fennel seeds, pineapple, celery or spinach to your diet to reduce bloating.
We’ve all had that uncomfortable full feeling in our tummy and opted for elastic waist pants instead of jeans. Bloating is common—18% of the world’s population experiences bloating at least once a week, with women twice as likely to experience bloating as men.
Bloating refers to a sense of fullness in the upper abdomen, which can be caused by gas or food accumulation in the stomach. Bloating can also result from accumulating bacteria in the small intestine (which ferments food and creates gas that causes bloating), too much sodium (causing water retention), swallowing too much air when eating, carbonated drinks or poorly fitting dentures.
Bloating can feel uncomfortable or even painful, but there are a few foods that may be able to relieve some of this discomfort. Here are six things that dietitians eat (or drink) when they want to debloat.
1. Green Tea
If you’re a fan of green tea, you may be pleased to know that it may help with bloating. “Green tea is high in antioxidants, which may reduce inflammation in the body,” says Mary Ellen Phipps, M.P.H., RDN, LDwho adds that green tea also contains caffeine, which can help stimulate GI tract movement to reduce bloating by moving poop out of the body.
You can drink green tea as is or combine it with apple cider vinegar for a quick and easy debloating tonic.
2. Lemons
Lemons are also high in antioxidants, which may reduce inflammation that leads to bloating. “Lemons themselves may not be the cure to bloating,” says Su-Nui Escobar, DCN, RDN. “However, adding them to water can help you increase your fluid intake. [This] can reduce constipation and gas, both causes of bloating.”
Before you add lemon to your water, wash the outside of the fruit off, slice it, squeeze the juice into your glass and add the slice to your water. The oils from the skin will infuse into the water, providing more lemon flavor and benefits. For more intense lemon flavor, make up a pitcher of lemon water and allow it to sit in your fridge for several hours or days. Feel free to toss in other flavor-makers, like cucumber and mint.
3. Fennel Seeds
These tiny seeds contain oils that can help reduce inflammation, gas and bacteria that cause bloating. “Fennel has been long used in many cultures around the world for alleviating GI issues,” says Dixya Bhattarai, M.S., RD. “Each tablespoon of dried fennel seeds has about 2 grams of fiber,” says Bhattarai.
Fiber provides food for your beneficial gut bacteria, helping them multiply and thrive, creating a healthy, lush microbiome. Fiber also helps keep things moving through—and out—your gut, which also helps reduce bloat. With that said, too much fiber or increasing your fiber intake too quickly can increase gas and bloating, so experiment to figure out the amount that works best for your body.
Try adding fennel seeds to a warm cup of chamomile tea, or sprinkle a tablespoon into your pancake and muffin batters.
4. Pineapple
This tropical fruit isn’t just a delicious snack—it can also help relieve bloating. “Pineapple boasts the digestive enzyme bromelain, which helps break down the foods you eat, which can help with bloating,” says Amy Gorin, M.S., RDN.
The core of the pineapple contains a higher amount of bromelain, so to get the maximum debloating benefits, you can eat the core, too. Pineapple is versatile and goes great in smoothies and salads. Or make a refreshing all-fruit, dairy-free dessert with pineapple.
5. Celery
Celery can be used in a variety of recipes, from soup to salad to celery juice. This crunchy vegetable has a high water content of about 95%, and it’s also a great source of insoluble fiber and potassium, which can help to control water retention associated with bloating. The insoluble fiber in celery supports a healthy functioning digestive system by promoting frequent, healthy bowel movements.
Studies show that celery is also high in apigenin, a flavonoid found in plants, that may work as a diuretic to help to reduce bloating. “It’s thought that celery has natural diuretic properties due to containing a chemical called butylphthalide,” says Gorin. “Diuretics can help push out excess fluid and salt from your body.”
If you’ve eaten a sodium-heavy meal, like restaurant food or packaged food, it may be worth munching on that side of celery. You can even freeze celery so that you’ve always got it on hand to toss into smoothies and soups.
6. Spinach
Spinach is a great source of several vitamins and minerals, including magnesium and potassium, which can help prevent gas and bloating. Just 1 cup of cooked spinach provides 39% of the recommended daily intake for magnesium. Magnesium is essential because it helps activate enzymes that aid in digestion and maintain bowel regularity. These enzymes help by relaxing the muscles in your digestive tract and softening stools, making it easier to get rid of gas and other factors that contribute to bloating.
A cup of cooked spinach also packs 18% of your daily potassium needs. “Potassium can help decrease bloating from water retention caused by excess sodium,” says Escobar.
Toss spinach into soups, salads, smoothies and eggs for boost of debloating nutrients.
Do These Foods Help Everyone Debloat?
While these foods may help many people debloat, if you’re allergic to any of them, you need to avoid them. In addition, if you have IBS, you may want to avoid or limit the amount you consume of some of these foods, as they contain FODMAPs, which can increase gas and bloating for those with sensitive guts—which is the opposite of what you’re trying to accomplish. If you’re not sure which foods or FODMAPs cause you the most trouble, work with a registered dietitian who is knowledgeable in this area to help you figure out your triggers.
Our Expert Take
Bloating is a common occurrence and sometimes out of your control. There are some foods or drinks you may be able to consume that can help reduce that bloated feeling, such as green tea, pineapple and spinach. Drinking fluids can help flush out any extra sodium that may be causing water retention, and taking care of your gut microbiome by eating foods with probiotics and fiber may help restore balance and reduce the bloat. Work with a registered dietitian to help you find the foods that work best for you and your body.
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