7 Foods that Battle Bloat and Inflammation

Puffy? Bloated? Find out how to beat it naturally.

foods that battle bloat and inflammation

Have you been feeling bloated and puffy? Belly bloat has many different causes. It can be triggered by too much sodium in your system, poor digestion, inflammation, and even hormone fluctuations (as happens during your period), all of which cause fluid retention in your cells. Luckily, you can prevent this from happening by regularly incorporating these foods that battle bloat and inflammation into your diet!

Foods that reduce bloat are those that help you flush out sodium and toxins, keep your body hydrated, or are rich in anti-inflammatory enzymes. These enzymes help process fluid build-up so you’re feeling your best in no time!

The nutritional powerhouses below are full of antioxidants, vitamins, and minerals that keep your body at its best.

7 Foods that Battle Bloat and Inflammation

1. Anti-Inflammatory Spices 

anti-inflammatory tea

Anti-inflammatory spices may not be considered “food” by most people, however, that doesn’t diminish the health benefits that they have to offer. For this reason, they are number one on our list!

Carolyn Williams, PhD, RD, and Author of “Meals That Heal: 100+ Everyday Anti-Inflammatory Recipes in 30 Minutes or Less,” shared her professional thoughts with us. She had this to say:

There are compounds in turmeric, as well as other fragrant spices, herbs, and plants like cinnamon, black pepper, oregano, rosemary, ginger, and garlic, that all appear to decrease inflammation in the body. Spices and herbs have been used medicinally in other cultures for hundreds of years, but have only recently started to be incorporated into U.S. medicine.”

Check out some of our tea recipes that contain these anti-inflammatory spices:

2. Cucumber

Cucumber with Feta and Herb Salad

Cucumbers are great for fighting bloat because they have high water content. This extra moisture plays an important role in keeping your body hydrated, as well as flushing out sodium and toxins. You’ll love Cucumber with Feta and Herb Salad.

3. Celery

Foods that fight bloating Crockpot Chickpea Veggie Soup

Celery has anti-inflammatory and antioxidant properties that can help regulate your digestive system. Additionally, because its water content is so high, it can help keep your body hydrated to fight off bloating episodes. Enjoy celery in Crockpot Chickpea Veggie Soup.

4. Beans

Black Bean and Quinoa Chili Bowl

Beans can help reduce bloating because they’re high in fiber and potassium, both of which are essential for getting rid of excess sodium. There are many kinds of different beans you can try, including white beans, black beans, chickpeas, and lentils. Get your daily serving of beans in our Black Bean and Quinoa Chili Bowl.

5. Citrus Water

Flavor your water naturally by using slices of lemon or orange. Water helps you get rid of excess sodium and other toxins that might be hiding in your system. The citrus acts as a mild laxative to help you flush out all kinds of impurities. It also adds a wonderful refreshing flavor to your water! Try these Delicious Cleanse and Detox Waters.

6. Leafy greens

Spring Greens with Strawberries and Candied Pecans

Many vegetables, such as broccoli and brussel sprouts, are difficult to digest. Your body might release excess gas within your digestive system, making you look and feel bloated. When debloating, replace hard-to-digest veggies with leafy greens such as spinach and kale. Iceberg lettuce, although lower in nutrients, is high in water content and can also help you reduce bloat. Try Spring Greens with Strawberries and Candied Pecans.

7. Papaya

7 Foods that Battle Bloat and Inflammation

Last but not least, this bright fruit boasts some powerful anti-inflammatory properties. Papaya is rich in enzymes that lower inflammation and promote healing. Because it’s loaded with vitamins and minerals, papaya provides a boost to your immune system. Learn more about why Papaya is a superfood.

What’s your favorite anti-bloat food? Let us know! Leave a comment in the section below and join the conversation.

This post may include affiliate links.

Create a FREE account for quick & easy access

Sofia Lopez

Sofia received her BA from Cornell University and her MFA from San Francisco State University. She creates workouts and fitness challenges. Her hobbies include running, hiking, and listening to audiobooks from the exercise bike.

More by Sofia