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We’ve all enjoyed a night out with lots of delicious food (and maybe a cocktail or two) that resulted in an undesired amount of bloating the next day. While there’s nothing wrong with enjoying a tasty meal, there are some foods that may cause us toexperience gastrointestinal disturbances, such as bloating.
Bloating can feel uncomfortable or even painful. Luckily, there are a few foods that may be able to relieve some of this discomfort. Here are six things that dietitians eat when they want to debloat.
The #1 Food to Fight Belly Bloat, According to Dietitians
What to Eat or Drink for Bloating
1. Green Tea
If you’re a fan of green tea, you may be pleased to know that it can help with bloating.Research suggests green tea may have a slight diuretic effect in the body, thanks to the combination of antioxidants and polyphenols that help flush out excess water and sodium.
Plus, Mary Ellen Phipps, M.P.H., RDN, LD, author ofThe Easy Diabetes Cookbook, says, “Green tea is high in antioxidants, which may reduce inflammation in the body.” Phipps adds that green tea also contains caffeine, which can help “stimulate GI tract movement to reduce bloating.” Try thisApple Cider Vinegar Tonicthat’s made with green tea for a quick and easy debloating drink.
2. Lemons
Lemons are a natural diuretic and can even serve as a gentle laxative. Su-Nui Escobar, D.C.N., RDN says, “Lemons themselves may not be the cure to bloating. However, adding them to water can help you increase your fluid intake. [This] can reduce constipation and gas, both causes of bloating.”
3. Fennel Seeds
Dixya Bhattarai, M.S., RD, says, “Fennel has been long used in many cultures around the world for alleviating GI issues.” These tiny seeds contain oils that can help to reduce inflammation, gas and bacteria that cause bloating.Fennel seedsalso provide a great source of fiber. Bhattarai says, “Each tablespoon of dried fennel seeds has about2 grams of fiber.” Try adding fennel seeds to a warm cup of chamomile tea, or sprinkle a tablespoon into your pancake ormuffinbatter.
4. Pineapples
This tropical fruit isn’t just a delicious snack—it can also help relieve bloating.Amy Gorin, M.S., RDN, says, “Pineappleboasts the digestive enzyme bromelain, which helps break down the foods you eat. This can help with bloating.” The core of the pineapple contains a higher amount of bromelain, so to get the maximum debloating benefits, try to extract some of the juice from the core before tossing it out. Or, if you have some extra fruit on hand, toss it into ourPineapple Green Smoothie,Pineapple Nice CreamorPineapple and Avocado Salad.
5. Celery
Additionally, Gorin says, “It’s thought that celery has natural diuretic properties due to containing a chemical called butylphthalide. Diuretics can help push out excess fluid and salt from your body.” So if you’ve eaten a sodium-heavy meal (like chips and dip), it may be worth munching on that side of celery. Not a fan of raw celery? Try it in ourCurried Celery & Cashew Stir-Fry.
6. Spinach
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