Is there anything more annoying than being bloated during swimsuit season? Ugh! If you've already tried on your two-piece when packing for your summer vacation, you know what we're talking about. But it's not just about looking good half-naked. Bloating can feel really uncomfortable, and it's a signal from our bodies trying to tell us to tweak our diet a little.
Whether you're on vacation or staycation, bloat can happen: maybe your body is retaining water, maybe you're PMS-ing, or maybe you just overdid it with the salty and spicy treats.
Of course, you don't want to be lying on the couch until it's over—so take action! Luckily, there are foods our bodies love that will actually help us achieve a flat belly. And if you're looking for a complete meal plan? Try our 24-hour flat belly detox!
11 Recipes to Ease Belly Bloat
Take the next 24 hours to improve the quality of your digestion, which will lessen the belly bloat. Sugar, processed foods, and salt are just some of the things we ingest that cause bloat. Before we get to what you should eat, here are a few things to steer clear of.
Sodium: Keep your salt intake low and avoid processed foods.
Booze: The mega sugars and the alcohol in mixed drinks aren't doing you any favors. And, honestly, your body—especially your liver—might enjoy the break. Reach for water instead.
Dairy: A large percentage of people have some measure of lactase deficiency, which is the enzyme that digests lactose—the sugar in dairy products. If the quantity of lactose you ingest is more than your lactase can handle, gas and bloating result [source].
Processed sugar and carbs: Not only will you cut out empty calories, but your digestion will thank you, especially if you have any gluten sensitivities or blood sugar issues.
Along with simple meals that give your digestion a rest, practice dry skin brushing and try a castor oil pack. Taking an Epsom salt bath also helps detox through your skin and ups your intake of magnesium needed for good digestion and healthy detoxification, which leads to weight loss and a flatter belly.
1. 6-Ingredient Bloat-Busting Pineapple Smoothie
Naturally sweet, packed with antioxidants, fiber, and enzymes, this smoothie is our number one weapon against bloating! Make it with diuretic pineapple and cucumber, as well as the well-known aid for digestion, ginger.
2. Banana Milk
Since you're supposed to avoid dairy and increase your potassium intake, banana milk is the perfect solution! Use it to make your morning chia pudding for even more added benefits. If your bloating is caused by salt (processed food, take-out), balance it out with the potassium in a banana.
3. Creamy Vegan Butternut Squash Soup
Squash is packed with potassium, which makes this creamy soup ideal for when you're bloated. Since it's also dairy-free, you can be sure it won't be adding to the problem.
4. Ginger Tea
Debloat by drinking a cup of ginger tea, which helps dispel gas and calm the digestive system [source]. You can also take it in supplement form or eat it raw.
5. Black Lemonade
Activated charcoal is a well-known remedy for absorbing toxins in the stomach [source], which also helps reduce gas and bloat. Add some to your morning smoothie, or try one of our favorite functional lemonade recipes.
6. Belly Bloat-Busting Salad
Cucumber is packed with antioxidants that work to detoxify the body [source]. It also has potent anti-inflammatory action and fights fluid retention [source]. Steam your veggies if you're bloated because raw cruciferous vegetables like broccoli and cauliflower can cause tummy issues.
7. Detox Avocado Smoothie with Herbs
Avocado has more than enough beauty benefits, and guess what? It also helps you debloat! That is due to the potassium it contains (about 60% more than banana) [source], which helps reduce sodium levels and eliminate excess water in the body. Plus this avocado smoothie recipe has plenty of healthy fats to support glowing skin!
Avocado Smoothie Recipe
—1 ripe avocado peeled and cut into chunks
—½ ripe banana
—1 cup fresh spinach leaves
—½ cup coconut water
—½ cup almond milk
—2 tablespoon almond butter
—1 celery stalk chopped
—½-inch piece ginger peeled and grated
Blend all the ingredients until creamy; serve immediately.
8. Infused Water
Yep, drinking water is good for everything. Drink it instead of carbonated drinks, and try infused water if you just can't live without the taste. Drink rosemary and grapefruit-infused water to beat bloating. The former improves digestion and minimizes gas, while the latter gets rid of the extra water retained by your body.
9. Chia Seed Green Tea
Green tea is known for speeding up the metabolism and aiding digestion, both of which will make a flat belly more achievable. Try this chilled green tea with chia seeds to benefit from the extra omega-3 fatty acids and fiber.
10. Watermelon Cucumber Slush
Being 92% water, this refreshing fruit has a natural diuretic property [source], and it's another great source of potassium, both of which aid in controlling bloating. Watermelon, honeydew, and cantaloupe are all filled with water. Eat them to detox your body from the sodium that's causing you to bloat—natural fruit slushies are a great way to do that!
11. Celery Juice
The crunchy stalk regulates bowel movements, controls intestinal gas, and it detoxifies the body with its high water content. Try the healing power of celery by juicing it on its own or add it to a carrot blast juice.
This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow's medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.
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