5 Foods To Help You Ditch The Bloat

It may seem strange but literally every time I am waiting for the bill at a restaurant, I have to unbutton my pants to give me a little breathing room. It sounds absolutely awful to type knowing that people will read this embarrassing fact about me... but it's the truth. It's either that or you'll have to roll me out of the place, so please, just let me live. I mean, at restaurants it's a struggle to not overindulge. I think that's how it is for most people (or maybe I'm just trying to make myself feel better), but when the basket of bread or chips is sitting in front of me, it's impossible for me to stop. I'd say ten out of ten times I'm full before the appetizer comes, forget about the main course, my goodness, that's another challenge.

The problem is, many of the foods/drinks we are given to "hold us over" until the main course (i.e. bread, appetizers, and wine), contain the very things you want to avoid so you aren't bloated before, during, and after your meal. According to Fitness Magazine, the best way to avoid bloating is to stay away from sodium, breads, and alcohol.

But that does not mean all of the delicious foods are off the list. At restaurants you can order anything with protein, fiber, whole grains, and low-sodium levels and you'll be A-ok. At home? Try making meals using these 5 foods to decrease your chances of bloating.


Fruits like bananas, cantaloupe, avocados (yes, they are fruits), apples, berries, and watermelon. Many fruits contain potassium, fiber, or high levels of water, which help fight bloating even when you eat a lot of it. Next time you need a quick snack, pick up a piece of fruit and go.

Whole Grains

Whole grains like breads and brown rices have a lot of fiber in them, which will keep you full for a longer period of time without leaving you bloated. Next time you're hungry, try a whole grain bagel with peanut butter and banana slices!


Because eggs have so much protein in them, it keeps you full and away from the terrible snacking habit throughout the day. And since snacking can definitely lead to bloating, it's probably best to avoid it. Since eggs will help, try whipping up an omelet and adding veggies (vegetables are also bloat-free)... and no, adding cheese won't kill you! Do it.


Like whole grain breads, oatmeal has a lot of fiber in it to keep you full while also avoiding the puffiness. Try eating a bowl of oatmeal with banana slices or raisins and see what I mean! You'll feel great.


Also according to Fitness Magazine, "The nature of the active cultures lactobacillus and acidophilus found in yogurt can improve symptoms of bloating." Because yogurt is pre-digested, it's easier for the body to process and can, therefore, help you avoid bloating while still giving you the food you want! Not in the mood for any of my previous suggestions? Have a parfait! Add some granola and fresh berries to a cup of yogurt and have at it!