My Top Foods For Eliminating Bloat This Summer

Feeling bloated? I can relate! Everyone experiences bloating at some point—some of us more frequently than others. For a lot of people, bloating is particularly commonplace in the summer, when we tend to consume more salt and more easily become dehydrated. (The latter happens because we sweat more in the summer, and contrary to what you would think, we often drink less water, too.) Bloating is normal, though, and it can be alleviated by eating certain gut-boosting foods. Below is a list of my favorite foods for combating bloating—no frills, just food! 

1. Watermelon

Watermelon is made of 92 percent water, so naturally, it’s very hydrating. Eating watermelon can help flush out excess fluids that make you feel bloated, because it’s a natural diuretic. I love putting watermelon in salads, especially with feta and mint or basil.  

2. Yogurt

Many yogurts contain probiotics, which are essentially living micro bacteria that aid our digestive systems (which decreases bloating). I usually opt for Greek or Icelandic/Skyr yogurt, because they’re high in probiotics and protein, but as long as you’re choosing a yogurt with probiotics and little to no added sugar, you’re good to go. 

3. Bananas

A lot of people think of bananas as constipating fruits, because we are told to eat them when we have GI issues. But that’s only the case for unripe bananas—ripe ones contain prebiotic fiber, which feeds the probiotics in our gut and improves digestion. They’re also rich in potassium, an essential mineral that regulates the fluid levels in the body. 

4. Asparagus

Another good source of prebiotic fiber and a great diuretic, asparagus also helps with fluid retention and adds healthy bacteria to your gut to keep it working right. 

5. Ginger

Ginger has been used for centuries for digestive issues, including bloating, nausea, upset stomach, etc. It’s a godsend for alleviating pain from gas discomfort, and I find it provides a general sense of ease for the whole digestive system. 

6. Sauerkraut 

Even though cabbage gets a reputation for being a gas-producing food, sauerkraut (which is fermented cabbage) is positively packed with probiotics, making it a gut-boosting food. Make sure to introduce it to your diet slowly though, like a tablespoon a day at first. Its high probiotic content means it's powerful, and if you eat too much of it too quickly, it can lead to more bloating. 

7. Turmeric

This anti-inflammatory root can also lend your digestion a hand. Turmeric has been shown to help with gas and bloating, and it even benefits those with irritable bowel syndrome (IBS) and irritable bowel disease (IBD) by lowering the body’s inflammation levels. 

8. Kefir

Kefir is essentially drinkable yogurt, and it’s actually way higher in probiotics than most other yogurts. I love to drink it on its own, but if that’s not your thing, you can add it to a smoothie. 

9. Sweet potatoes

Sweet potatoes also contain prebiotic fiber and anyone who eats them often can tell you that they help with regularity. They’re rich in potassium and vitamin A, too, both of which flush out excess water. 

10. Sprouted grains

Finally, we have sprouted grains, which are less like grains and more like seeds. They’re easier to digest for more people than whole grains, and they are less likely to provoke symptoms like bloating than processed grains. Look for sprouted grain bread that’s made from wheat and barley, like Ezekiel bread from Food for Life. 

I hope you saw some foods on this list that you’re excited to add to your plate this summer! I’ll be posting recipes that incorporate these foods all summer long—so make sure to stay on the lookout for those.

Xo,

Renata