Feeling Bloated? Eat These 5 Gut-Friendly Foods To Deflate Your Belly


No one likes to feel bloated. These five great foods provide wonderful ways to reduce that feeling we all hate.

1. Water

Refreshing glass of water

Water works wonders to flush out your system, puts an overabundance of sodium back in balance, and is restorative to your digestive system. Drinking water is a great way to remove that bloated feel.

2. Foods that are natural Diuretics

Lemons are a natural diuretic, which is often why lemon juice is recommended to be squeezed in water during a cleanse.  Beets, Parsley, and Asparagus are also good food sources to help us quickly pass the extra water we might be hanging on to when our diets have been high in salt.

3. Foods high in Potassium


Potassium is an electrolyte (along with sodium, calcium magnesium, and phosphate) – and often bloating is a symptom of electrolyte imbalance.In particular, potassium causes us to excrete out sodium. Bananas are probably the most well know food source of potassium, but Potatoes, Acorn Squash, and Dried fruits like apricots, raisins, or figs are also a great source of potassium – 1 average potato, ½ cup of dried fruit, and 1 cup of chopped acorn squash all provide approximately 25% of our daily recommended intake of potassium.

4. Foods high in Magnesium


Magnesium is also an electrolyte and often lost in the body when our diets are too high in refined sugars – which causes the body to excrete magnesium. Leafy Greens (think spinach, kale, swiss chard) are a good source of magnesium which helps to relax the walls of our intestine – effectively allowing our bodies to easily deal with fluid retention which is a cause for bloated areas.  Pumpkin seeds are also a great source of magnesium – just ½ a cup provides nearly 100% of our daily recommended intake of magnesium.



Closeup of beautiful pink naturally cured fermented sauerkraut on yellow background5. Fermented foods


Kefir, Kimchi, Kombucha, Sauerkraut are all excellent food sources of probiotics which are critical to digestive health and populate our intestines with beneficial bacteria.

Rebecca Lewis

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