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.
Nutrition Coach, Karen Martel, loves recommending Ginger Lemonade with Aloe for her clients experiencing bloating.
“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.”
Our lemonade with aloe recipe is one that resonates with many! Dana Filatova, DCN also leans on this recipe for her clients in a time of bloat.
"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).
Click here to add Ginger Lemonade with Aloe to your That Clean Life meal plan.
Just in time for grilling season, Food Allergy Coach, Erin Lamb, loves this grill-friendly kabob and asparagus recipe.
“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.”
Click here to add Spiced Salmon Kabobs to your That Clean Life meal plan.
Sometimes eating when you’re bloated feels like the exact opposite of what you’re looking for. Functional Nutrition Practitioner, Marissa Mekelburg, sees this in clients all the time, which is why her go-to is a warm beverage instead of a full meal.
“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!"
Joy McCarthy, CNP couldn’t agree more, which is why she loves this same beverage on ice!
“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.”
Click here to add the Golden Turmeric Latte to your That Clean Life meal plan.
Soups are often associated with cooler weather, but they pack a punch when it comes to digestion and bloating relief, which is why Jass Stupak, CNP swears by our detox soup.
“I love 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.”
Click here to add the Cauliflower, Kale & Lentil Detox Soup to your meal plan.
Summer is smoothie season, but there are so many additional reasons that Kathleen Oswalt, RDN, loves this smoothie to remedy bloating.
“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.”
Click here to add this Pineapple Turmeric Smoothie to your meal plan.
Nutritionist Dana Silvestri also loves to recommend a smoothie when it comes to preventing bloating.
"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."
Click here to add this Banana Cinnamon Smoothie to your meal plan.
Tina Gravalos, CNP is a big fan of healthy fats to prevent bloating, like those found in wild 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.”
Click here to add Lemon Dill Baked Salmon to your meal plan.
Clinical Nutritionist and Functional Medical Practitioner Josh Gitalis recommends avoiding a specific food group when you’re experiencing bloating, as it’s often a deeper issue than just a feeling of discomfort.
“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. I particularly love Fried Eggs and Steamed Spinach because you can really eat it for any meal and it’s delicious!”
Click here to add Fried Eggs & Steamed Spinach to your meal plan.
Did you love this article? Then you will love our weekly newsletter. Every week we curate the best tools, tips, and resources for nutrition professionals and deliver them straight to your inbox. Get on the list here!
Other Articles You Might Like: