12 Foods That Won't Make You Bloat

Cucumbers

They're not just a tasty snack—cukes are loaded with water, which helps fight bloat, says nutrition expert Joy Bauer, RD, author of The Joy Fit Club. Basically, the more water you take in without fiber, the more you pee. And the more you pee, the flatter your stomach feels. 

 

Watermelon

Just like cucumbers, watermelon is loaded with, uh, water—which, again, fights bloat, says Bauer. It’s also less than 100 calories per large wedge, and surprisingly isn’t loaded with sugar (oh, and it tastes delish).

Asparagus

You probably already know that water retention is one of the reasons you puff out, but asparagus can help reduce it, says nutritionist Stephanie Middleberg, RD. Add a few stalks to your meal the night before you hit the beach to make sure you’re looking flat the next day.

Bananas

Ate something salty the night before? Nosh on a banana in the a.m. Middleberg says high-potassium foods like this can off-set sodium and prevent you from puffing out

Egg Whites

Try an egg-white omelette before you hit the beach, says Bauer. It’s packed with protein, which will fill you up, and acts like a pee-inducing diuretic to de-bloat you.

Red Grapes

These pretty little things are a great way to satisfy your sweet tooth—and they can reduce gas and bloating, says Bauer. Pop them in the freezer the night before and, take a chilly bunch with you to the beach for a refreshing snack.

Greek Yogurt

Not only is Greek yogurt full of protein, it helps aid in digestion, giving you a flatter stomach in a shorter amount of time, says Bauer. She recommends opting for one with less than 20 grams of sugar, since too much of the sweet stuff can make you gain weight.

Iced Coffee (or Tea)

Steer clear of anything with carbonation in it, since it’ll make you super-gassy. Instead, opt for a water-packed iced coffee or tea, says Bauer. Just limit yourself to no more than one packet of sugar.

Avocado

Try to include at least one healthy fat in every meal, like avocado, nut butter, fish, or olive oil, says Middleberg. They’ll help you feel full without too much volume.

Almonds

Almonds and pistachios are great, non-bloating snacks—provided they’re unsalted, says Bauer. Their high-protein count also helps you feel fuller, faster.

String Cheese

We were surprised to hear this one: Unless you’re lactose intolerant, dairy products won’t make you bloat, says Middleberg. Pack a stick of string cheese in your cooler for a yummy beach snack.

Zucchini

Hitting up a BBQ? Go for grilled veggies like zucchini. They’ll fill you up without too many calories, says Bauer, so you won’t be as tempted to load up on bloaty foods like chips and potato salad.