Eat to beat bloating

Follow our simple food tricks to keep the bloat at bay

The dreaded bloat often strikes at the most inconvenient of times. Gas and water retention causes your stomach to swell and can leave you feeling uncomfortable and less than your best. But we have some small and simple diet recommendations to keep this painful condition at arm’s length.



1. Bananas

Bananas are packed with potassium and fibre, which help to relieve water retention and bloating. They also have the added bonus of making you feel fuller for longer thanks to their relatively low GI value.



2. Leafy greens

Kale, lettuce and spinach are super-low in calories and are loaded with fibre, vitamins, minerals and antioxidants.



3. Multigrain bread

Starchy white bread can play havoc with your digestion but there’s no need to banish carbohydrates altogether. Wholegrain loaves are packed full of fibre and will also help to level out the slump in your blood sugar levels that happens after you eat carbs.



4. Melons

Excess salt is the most common cause of water retention, but potassium-rich foods can counteract this effect significantly. Melon, tomatoes and citrus fruits are all high in potassium to keep you feeling lighter, and their high water content will top up hydration levels, too.

5. Water 

Needless to say fizzy drinks contain high amounts of carbon dioxide and are therefore terrible culprits for bloating. If you find still water too dull, sweeten with a shot of fruit juice in your glass.

6. Dried herbs

Surprisingly, some seasonings such as black pepper, chilli powder, onions and garlic can cause stomach irritation, which leads to bloating. Swap for fresh or dried herbs like basil or rosemary, which will add flavour to your meal without the added discomfort.

7. Lentils

These nutritious little beans are high in protein, fibre and good carbohydrates but they also contain FODMAPS, a type of sugar that can bloat you. For goodness minus the gas, stick to lighter coloured lentils and soak them before cooking.

Adding our Slim Me supplement to your diet can help you lose weight and prevent bloating. This metabolism-optimising complex works by curbing cravings and supporting metabolic function.

Find more health and wellbeing advice on the GP blog Nutrition section.