Feeling bloated? Sometimes, the key to a less bloated tummy (if you don't suffer from food intolerances or digestive issues, of course) is pretty straightforward: eat more fiber and more anti-inflammatory foods.
Fiber is a pretty game-changing nutrient. It increases the feeling of fullness, which is good for general satiety when you're eating meals, but it also softens your stools which makes them easier to pass—which in turn stops bloating.
So to decrease the bloating in your life, nutritionist Tom Oliver gave us the low-down on fiber-rich and anti-inflammatory foods that should be your flat tummy weapons:
Oats are full of fiber, and also beta-glucans, which are amazing for your digestion. The easiest way to get your oats in the morning is a creamy serving of porridge, or oats with greek yogurt. But if you're not a porridge fan or can't digest dairy, try oat milk in your coffee, tea, cereal, or protein shake.
Avocado naturally detoxifies the body, and recent studies have shown that the dietary fiber in avocados also regulate your immune system and inflammation. Tom recommends an avocado every other day.
3. Citrus Fruits
Oranges, lemons, and grapefruits relieve bloating as they are citrus fruits that are rich in water. Fruits that are high in water content help to hydrate you, which also encourages your body to let go of excess water. Lemons are a gentle laxative and diuretic when you add them to a warm glass of water; additionally, lemon water eliminates salt retention, which stops bloating. Tom says, "If you struggle to eat three citrus fruits a day, try infusing your water with a lemon, orange, or a grapefruit."
4. Greek Yogurt
Greek yogurt is already pre-digested, meaning the milk sugar is broken down, ensuring you don’t have the same bloating or gassy response you can often have to milk. Active cultures lactobacillus and acidophilus found in yogurt can ease symptoms of bloating, too.
5. Sweet Potato
Kamote is very filling and packed full of fiber, and will also fix your sweet tooth and satisfy your fries craving. Tom suggests getting creative with sweet potato noodles or toast.
Melon offers an easy way to help detox and flush out excess toxins from the body while providing an additional natural source of water. A compound found in these melons called Cucumis melo acts as a natural diuretic, causing you to urinate excess water and salt out of your body. While you may be flushing excess toxins from your body, these fruits also act as a natural electrolyte replacement due to the high level of potassium, relieving uncomfortable systems of bloating.
This article originally appeared on Cosmopolitan.com/uk. Minor edits have been made by the Cosmo.ph editors.