Add these to your diet and eat your way to a flatter belly.

Photo: iStock

Bloating. We’ve all had it and often, we don’t really know why. We regularly hear about foods that MAKE us bloated, but have you heard of some of the foods that reduce bloating… and can sometimes even eliminate it.


Cucumber tends to be a very soothing and cooling food. It’s low in many of the compounds related to food intolerances that are likely to cause bloating.


Blueberries are a great source of antioxidants and polyphenols and one of my favourite low sugar fruits. If not digested properly, some sugars can ferment in the gut and cause bloating, so choosing a low sugar content fruit means that it’s less likely to result in bloating.

Kiwi fruit

This humble fruit is one of the richest sources of vitamin C. It’s a fruit that has been found to help manage IBS and its associated symptoms – bloating, gas and so on. A recent study also found kiwi contains an enzyme that helps manage constipation… so our advice? Add to cart.

Cos lettuce

Cos lettuce is similar to cucumber in that it is low in compounds that are likely to cause bloating, and is high in water, assisting with improving hydration.

Bok choy

A wonderful leafy green due to its numerous health benefits, bok choy is similar to cos lettuce in that it’s high in water, and low in compounds that are likely to cause an upset digestive system.

Chia seeds

A valuable source of fibre and omega 3 fatty acids, chia seeds are useful for helping move digested food through your gut, and are less likely to result in bloating.

White fish

Some people experience feelings of heaviness and bloating after a high fat meal. White fish, such as snapper or whiting, are great choices due to their protein content, and when grilled are significantly lower in fat than many other sources of protein.


Typically legumes, including soy beans, are known to cause bloating (for some, anyway) however as tofu has been fermented it has lost most of the compound that causes bloating making it a much better option for vegetarians or vegans who need to maintain their protein intake.

December 1, 20168:01am

nutrition | body+soul

Read more