Keep Bloating At Bay With These 4 Doctor-Recommended Foods

Ah, bloating. The word itself may elicit a groan (both from frustration and discomfort). When you feel that "stuffed" heaviness start to arise, perhaps the last thing you want to do is eat more—it does seem a bit counterintuitive. But according to Kellyann Petrucci, M.S., N.D., leading naturopathic physician, nutritionist, and renowned inflammation expert, the right foods can actually reduce your bloat, well before the urge to unbutton your pants takes over.

By adding micronutrients, she explains on the mbg podcast, you can help your body engage its natural detoxification system more efficiently (and thus, minimize bloating). When it comes to choosing nourishing options that generate results, her parameters are as follows: First, the food must support the gut. Next, it must help reduce head-to-toe inflammation. Finally, it must aid your body to metabolize foods.

"My favorite is avocado. I can do back flips when I talk about avocados," she remarks. In addition to their bloat-aiding abilities, avocados are a source of monounsaturated fat, which supports heart health, and studies show that they can help reduce feelings of hunger. Overeating can also cause bloating, so adding satisfying nutrients is one way to keep bloat at bay.

Her final recommendation is lemons—specifically, lemon water, a drink that has become a popular staple in many morning routines. First, Petrucci emphasizes the importance of hydrating the body to help beat bloat. More specifically, lemon water may promote smoother bowel movements, reduce constipation, and minimize water retention.

Sure, these options aren't necessarily groundbreaking, but that's a good thing, according to Petrucci: "It seems like an oversimplification. When people don't hear big words, and they don't feel like a lot of this-and-that's gone into it, they think, 'Well, it can't be good enough.' We have to change that paradigm of thinking."