“Narrowing in on the exact reason for your bloat can be tricky, whether it’s dehydration or your menstruation cycle,” says Stephanie Middleberg, RDN, a nutritionist in New York City. But oftentimes what you’re eating is the culprit. The upshot: By nixing certain foods in favor of others, you can easily deflate your midsection and feel slimmer by tomorrow (or add these top summer foods to your diet to de-bloat). Here are the foods you should toss out — and belly-friendly alternatives to invite into your diet. (Find out how to stop the craving cycle before it starts and burn fat around the clock with the naturally sweet, salty, and satisfying meals in Eat Clean, Lose Weight & Love Every Bite.)
Out: Ice cream or frozen yogurtIn: Non-dairy smoothies While dairy can be highly nutritious and an excellent source of protein and calcium, many people don’t realize they have issues with breaking down lactose, aka the sugar found in the milk. If you’re among the sensitive crowd, the undigested lactose will travel into your colon, where bacteria break it down. “That produces gas, which causes the stomach to distend,” says nutritionist Janis Jibrin, RDN, co-author of The Supermarket Diet Cookbook. Even if you’re not lactose intolerant, Middleberg suggests looking for ways to cut down on dairy. “Since we tend to overdo it—milk in our morning coffee, yogurt for breakfast, cheese on our sandwiches—we should try to avoid it during snack time,” she says. (Here are seven things that happen when you stop eating dairy.) While everyone loves ice cream, especially while on vacation, Middleberg suggests forgoing it in favor of a stop at a smoothie shop, where you can order a smoothie loaded with frozen bananas, strawberries, and one or two tablespoons of your favorite nut milk, like almond milk. If you’ve got a blender handy (maybe your Airbnb host left you one?), you can even whip this up yourself. “Just put it into the blender until it’s smooth,” says Middleberg. In addition to being dairy-free, this “nice cream” packs plenty of potassium, which helps offset sodium’s effects on water retention.
Out: Crackers and breadIn: Cucumbers Whether or not you have an allergy to wheat or gluten, too much of either may cause a serious case of bloat. So instead of munching on crackers along with your soup or diving into the bread basket, Middleberg suggests asking your waiter for sliced cucumbers, which pack an even more satisfying crunch than crackers. (They also go nicely with dips, and you can use slices as “bread” when ordering a sandwich.) Cucumbers act as diuretics, helping you shed excess fluid, says Middleberg, and they also contain quercetin, an antioxidant that reduces swelling. Bonus: They’re super low in calories (just 16 per cup) and contain several antioxidants, including vitamin C, beta carotene, and manganese. They also have triterpenes (which may reduce inflammation) and lignans (which may protect against cancer). PREVENTION PREMIUM: 21 Unexpected Ways To Use Delicious Summer Fruit
Out: Chips and dip In: Jicama and guacamole Whether you’re munching on potato crisps at a friend’s beach house or shoveling handfuls of tortilla chips into your mouth at a Mexican restaurant, you know that it’s hard to stop once you start. Calories aside, chips are loaded with bloat-promoting sodium (and 90% of Americans eat more sodium than is recommended, according to the CDC). For better health and a flatter middle, Middleberg suggests skipping the traditional chips and dairy-filled dips in favor of heart-healthy guacamole and jicama chips. Jicama, a crunchy veggie, is a cross between a carrot, apple, and potato. “It’s high in protein and contains a form of prebiotic fiber, called inulin, which feeds the healthy probiotics in your digestive system,” Middleberg explains. Jicama can be easily peeled and then baked for the same crispness of potato chips, but JicaChips are a good on-the-go option that you can toss in your beach bag or bring along to a restaurant. Give this easy hummus guacamole recipe a try:
Out: Hot dogs In: Fish or chicken Processed meats, including hot dogs and sausage, are loaded with sodium, which will quickly puff you up. “Try to stick to meats that are natural, like chicken or veal, and fish,” says Ilyse Schapiro, RDN, author of Should I Scoop Out My Bagel?. (Make sure you don’t fall for these healthy foods that are loaded with salt.) If a burger or steak is on the menu and you can’t resist, Schapiro recommends skipping the bun, eating your portion, and waiting until you’re done to indulge in that mashed potato or other starchy side. “When you mix heavy starches and heavy proteins your food won’t properly break down, so you’ll end up with a lot of gas and bloating,” she says. MORE: 11 Simple Ways To Lose The Bloat
Out: Seltzer In: Flavor-infused still water Fruity seltzer is majorly trending these days, but beware. “These drinks release carbon dioxide gas—the “bubbles”—which accumulates in your belly,” says Jibrin. Too much of the bubbly beverage might also be bad for you in other ways. “There’s some concern that fruit-flavored carbonated drinks erode tooth enamel,” Jibrin says. If plain water is too boring for you, opt for a veggie- or fruit-flavored still water, recommends holistic nutritionist Kelly LeVeque, author of Body Love. Almost every restaurant has lemon or lime wedges on hand. If you’re DIYing it or at a bar with an amenable bartender, you can also add in mint leaves, cucumbers, or pieces of fresh fruit.
Out: Watermelon In: Kiwi The ultimate summer treat is sweet and refreshing, but like most fruit, watermelon is high in fructose, a naturally-occurring sugar. In excess, fructose may not be completely absorbed by your GI system, leading to gas. Kiwi might be a better option. Research has found this green fruit contains actinidin, a natural enzyme that helps digest protein and prevents bloating. Plus kiwi is a great source of fiber, which goes a long way in helping to keep you regular. Kitchen hack: peel a kiwi with a spoon:
Out: Bean salad In: Greek salad If you don’t usually eat a ton of beans, it’s probably best to skip over that bean salad on your summer vacay buffet. “Beans are a great meat substitute, but they’re high in fiber and water so they can make you gassy,” says Melina Jampolis, MD, a board-certified physician nutrition specialist and author of The Doctor on Demand Diet. Beans also contain indigestible sugars called oligosaccharides, which can be hard to break down and leave you feeling extra bloated. What to choose instead? Jampolis suggests filling your plate with Greek salad, especially the cucumbers and tomatoes. They’re loaded with water to help flush out any extra salt you’ve consumed—but you should still go easy on the feta.
