Add Herbs and Spices
Not only do herbs and spices lend a punch of flavor to your foods, but they also help calm your stomach with their nutrient powers. "Some examples are cilantro, ginger, cinnamon, turmeric, parsley, or peppermint tea," says Morse. "For instance, ginger contains an enzyme called zingibain that helps digest proteins and may in turn help reduce inflammation and bloat."
More: 5 Low-Calorie Ingredients That Spice Up Any Dish
Know What to Avoid
Morse mentions seven deadly breakfast sins, so try to avoid them when you eat your morning meal. "Highly processed foods, high-lactose foods like cow's milk and cottage cheese, sugary foods like kids' cereals and sweetened instant oatmeal, anything with a high-sodium content, soda, energy drinks and artificial sweeteners all tend to cause excess bloating," she says.
Go for Probiotics
Take care of your digestive health by choosing low-fat Greek yogurt with probiotics, which should help with digestive regularity," says Keri Gans, RD and author of the Small Change Diet. "You can also add berries for added water content, and a little high-fiber cereal for extra bloat-beating benefits." Just make sure there aren't added sugars in your yogurt, which may work against a flat belly.
More: 3 Reasons Why Athletes Need Probiotics
Try a Smoothie
Choosing smoothies gives you the option to toss a bunch of foods with bloat-beating principles into a convenient, on-the-go, super-hydrating package. "Try foods that are antioxidant powerhouses like greens or kale, which are high in fiber, vitamins and minerals, and enzyme-rich foods like pineapple and papaya," Morse says. "The theory there is that these helps digest proteins and may help decrease inflammation—which can help reduce bloating."
More: 16 Recipes That Hydrate
Stay healthy with our nutrition guide.
