5 Dietitian-Approved Foods to Help With Bloating

how to get rid of belly bloat
Issy Crocker

We’ve all experienced belly bloat in one way or another. And, while sodium and hard-to-digest foods may be the most likely the culprits for our protruding tummies, it’s difficult not to eat said foods when they taste so yummy. Since we don’t plan on giving up take-out Thai food or late night pizza anytime soon, we reached out to Alissa Rumsey MS, RD, CSCS to learn how to get rid of belly bloat with the help of anti-bloating foods.

Meet the Expert

Alissa Rumsey, MS, RD, CDN, CSCS, is a nutrition therapist and certified intuitive eating counselor. She is also the founder of Alissa Rumsey Nutrition and Wellness P.C., which offers nutrition coaching and consulting services.

Reducing belly bloat can be a bit tricky. While Rumsey cautions against eating salt, drinking carbonated beverages, and indulging in alcohol, as all of the above can cause bloating. She is quick to offer natural remedies to reduce it, some of which include eating smaller portions to prevent an overly “full” feeling, avoiding straws to reduce digestive upset, and last but not least, eating foods that have been proven to reduce belly bloat. For the science-backed foods that decrease bloating, keep on reading.

Pineapple

pineapple - how to get rid of belly bloat
Feasting At-Home

If you are looking to reduce signs of bloating, Rumsey suggests reaching for a fresh slice of pineapple. According to studies, bromelain, an enzyme found in pineapples aids in digestion by breaking down proteins while also reducing signs of swelling.

Yogurt

yogurt - how to get rid of belly bloat
Chobani Plain Non-Fat Greek Yogurt $2
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If you’re looking to beat bloat with the help of yogurt, you need to make sure you’re eating the correct kind. Rumsey recommends yogurt containing live and active cultures. These specific probiotics have been proven to move digestion along and decrease bloating. However, if you're lactose intolerant, opt for a dairy-free alternative like Daiya Greek Yogurt.

Protein

protein - how to get rid of belly bloat
Not Without Salt

One of the many reasons we bloat is water retention, says Rumsey. A great way to beat this is to eat protein, as Rumsey says it acts like a natural diuretic helping your body get rid of extra water. Try eating high-protein foods like chicken, fish, and eggs to decrease signs of bloating. For non-meat protein options, try lentils, almonds, quinoa, tempeh, spinach, and tofu.

Sauerkraut

sauerkraut - how to get rid of belly bloat
Oregon Brineworks Fermented Classic Sauerkraut $12
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Sauerkraut, aka pickled cabbage, works similarly to yogurt when it comes to decreasing belly bloat. The probiotics from the fermented cabbage may facilitate efficient digestion while also decreasing gas.

Bananas

bananas - how to get rid of belly bloat
Camille Styles

Rumsey says that salt causes water retention, which can cause bloat and stomach distention. A way to combat this is to eat bananas, as studies show the potassium-rich fruit reduces bloating.

Article Sources
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  1. Pavan R, Jain S, Shraddha, Kumar A. Properties and therapeutic application of bromelain: a reviewBiotechnol Res Int. 2012;2012:976203. doi:10.1155/2012/976203

  2. Harvard Health Publishing. Health benefits of taking probiotics. Updated April 13, 2020.

  3. Dimidi E, Cox SR, Rossi M, Whelan K. Fermented foods: definitions and characteristics, impact on the gut microbiota and effects on gastrointestinal health and diseaseNutrients. 2019;11(8):1806. doi:10.3390/nu11081806

  4. Mitsou EK, Kougia E, Nomikos T, Yannakoulia M, Mountzouris KC, Kyriacou A. Effect of banana consumption on faecal microbiota: a randomised, controlled trialAnaerobe. 2011;17(6):384-387. doi:10.1016/j.anaerobe.2011.03.018

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