The 12 Best Foods to Eat if You're Feeling Bloated

You know to stay away from things like mega-salty foods and fizzy sodas as part of a healthy diet, but sometimes, a girl's gotta indulge. Even so, that tortilla chip-fueled night of Mexican food can quickly go wrong—resulting in skinny jeans that just won't zip up the next morning.

Luckily, there are some foods that can help you get rid of "sushi face" and belly discomfort. Vandana Sheth, RDN, CDE, registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics, fills us in on what to nibble on to get rid of bloating—fast!

Keep reading to see the 12 foods that banish bloat.

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    Bananas & Oranges

    Sheth says that munching on these potassium-rich fruits can combat bloating because they help maintain the sodium-potassium balance in your body. 

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    Papaya, Pineapple, & Grapefruit

    These fruits "are naturally loaded with enzymes that can help with our digestive process and decrease bloating," Sheth says.

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    Yogurt is full of probiotics, and Sheth says these "help with our digestion, keep things moving, and reduce bloating." Ideally, skip the ones with added or artificial sugar to get your healthy eating back on track.

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    Berries, Apples, & Pears

    Sheth says that nibbling on these high-fiber fruits helps you stay regular (to put it delicately), which is essential for getting rid of that icky bloated feeling. 

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    Watermelon is about 93 percent water, so it’s the ideal detox after your one-night stand with those French fries. Thanks to its high water content and the fact that it's also rich in potassium, the fruit helps "flush things out" and decrease bloating, Sheth says. 

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    Omega-3 helps decrease inflammation in our bodies, including the stomach—which helps with bloating, Sheth says. Salmon is high in Omega-3 fat content, making it the perfect fish to order when your pants are a bit snug. However, it may be a good idea to skip the smoked salmon: this preparation is filled with sodium, and Sheth notes that high amounts of sodium increase water retention, leaving you even more bloated. 

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    Add this to the list of reasons why we love this superfood: quinoa can help you look and feel less bloated. Sheth says it contains magnesium, which helps with PMS-induced bloat, and potassium, to help keep your sodium-potassium levels balanced. Plus it's also full of fiber (which, as we previously mentioned, helps keep everything running smoothly). 

    Now that you know what gets rid of bloating, try these genius tricks for de-puffing your eyes.

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