Feeling uncomfortably bloated? Eating the right foods can help reduce excess gas, water weight, and other causes of bloating. If you’re watching your waistline or are just dealing with a stomach that feels extra large and uncomfortable, try incorporating some deliciously healthy snacks into your diet.
Studies suggest that certain foods are especially effective at reducing bloating. Snack options include hummus with carrot slices and refreshing cucumber slices topped with a little plain yogurt—choose wisely! Read on for our top thirteen delicious snacks to reduce bloating quickly and start feeling better!
Foods to Avoid
If you're looking to reduce your bloating, it's important to avoid certain types of food. While there are many healthy and delicious options out there that can help you feel better, there are some snacks that can make your bloating worse. This section will look at some of the foods that you should stay away from if you're looking to reduce your bloating fast.
Foods high in sodium
It is important to be mindful of the foods you are eating not only for bloating but also for overall health. Foods high in sodium can cause bloating and water retention, so it is important to stay away from these items. Some examples of foods high in sodium are salty snacks like potato chips, crackers, and pretzels; processed meats like sausage and bacon; canned soups; fast food; condiments like soy sauce, salsa, and ketchup; sauces like teriyaki sauce, steak sauce, and Worcestershire sauce; cheese products such as cream cheese and shredded cheese; frozen dinners; pickled vegetables such as cucumbers or peppers; anchovies/olives/capers.
Additionally, look out for ingredients such as "monosodium glutamate" (MSG), baking soda, or baking powder which are all forms of sodium. Eating too much salt can increase your risk of developing high blood pressure which can come with a range of other health problems. It is suggested to limit your daily consumption to less than 1500 milligrams to lessen the effects of water weight gain from bloating caused by salt intake.
Foods high in sugar
Foods high in sugar, especially added sugars, should be avoided to protect your teeth and maintain a healthy weight. Added sugars are often added to processed and packaged foods, while natural sources include fruits, honey, and maple syrup. Eating too much sugar can increase the risk of diabetes and heart disease, as well as cavities.
Foods high in sugar include candies, cookies, cake, and pastries; sugary drinks such as soda; sports drinks; energy drinks; fruit-flavored juices; jams and jellies; breakfast cereals that contain added sugar; flavored yogurt; regular ice cream or frozen desserts; sweetened tea or coffee beverages with sugar or syrups added to them.
When shopping for groceries, read labels carefully. Avoid foods that list sugar near the beginning of the ingredient list, meaning there is more sugar present than in other ingredients listed further down the list.
Foods high in fat
Foods containing large amounts of fat can often slow digestion and cause bloating. There are different types of fats, some of which can be used to give a boost in energy or fuel healthy cell development. Due to their slow digestion, however, high-fat foods are best avoided to reduce abdominal bloating.
Foods that should be limited include processed meats such as bacon and sausage, fried foods such as french fries and chicken nuggets, high-fat dairy products like butter and cream cheese, desserts made with high amounts of cream such as ice cream, full-fat mayonnaise or creamy dressings for salads (instead choose a low-fat option), candy bars and chips.
In moderation, healthy fats like avocados, olive oil, or nuts can be included in a nutritional plan - the key is to monitor serving sizes.
Foods to Include
Eating the right foods can help reduce bloating and make you feel more comfortable. There are a number of snacks that are both nutritious and delicious that you can incorporate into your diet in order to reduce bloating.
From lightly salted nuts to kombucha, there are plenty of options to choose from. Let's explore some of the most scrumptious snacks that can help reduce bloating.
Fruits are a wonderful source of dietary fiber, vitamins, and minerals which can help reduce bloating and improve digestion. Choose fruits that are in season for maximum flavor. Consider adding any of the following fruits to your next snack:
- Berries: Strawberries, raspberries, blueberries, or blackberries all make delicious options. They're loaded with antioxidants and provide a sweet crunch when eaten fresh.
- Melon: Cantaloupe, honeydew melon, or watermelon are great choices for some sweetness in your snack. Choose one that is ripe so it's easy to digest.
- Citrus Fruits: Oranges, grapefruits, lemons, and limes offer a tart yet sweet flavor when snacked on alone or combined in a salad with other fruits or vegetables.
- Apples: Apples are rich in pectin which helps reduce gas and bloating. Eating one or two with your snack can help ease digestion issues quickly.
- Pears: Pears are another great fruit to eat when bloated as they contain both soluble and insoluble fibers that can help regulate the digestion of other foods consumed around the same time.
Eating vegetables can help prevent bloating, as many of them are low in carbohydrates and the natural sugars they contain do not cause a spike in your blood sugar levels. Vegetables are also high in fiber which can aid digestion. Aim to eat a wide range of fresh vegetables for more nutrient benefits, but for a snack-style meal try some of the following:
-Carrot sticks with hummus or low-fat cream cheese dip
-Steamed edamame beans sprinkled with salt
-Celery sticks with avocado mash
-Bell peppers filled with quinoa or feta cheese
-A bowlful of crunchy cherry tomatoes
-Snap peas tossed in olive oil and seasonings
-Roasted Brussels sprouts or cauliflower florets
-Pickles made with vinegar, garlic, and herbs
Whole grains are an effective way to reduce bloating and can also be a great source of dietary fiber. Include barley, brown rice, oats, quinoa, and other whole-grain products in your meals. Also incorporate a variety of bread like wheat bread, sourdough bread, and sprouted grain bread that is rich in nutrients.
Since whole-grain foods tend to be digested more slowly than their refined counterparts, they can keep you feeling fuller for longer and therefore may help prevent overeating.
Nuts and seeds
Nuts and seeds are nutritional powerhouses packed with essential vitamins, minerals, and healthy fats. They can not only be added to a wide variety of recipes, but they also make great snacks on their own. Nuts and seeds are full of protein, fiber, and antioxidants such as vitamin E, folate, iron, and magnesium.
Nuts like almonds, walnuts, cashews, pistachios, and pecans are all good sources of omega-3 fatty acids as well as fiber. Opt for chunks or whole nuts whenever possible as chopping or grinding them will release the oils in which some beneficial qualities may be lost. Try adding nut butter to toast for a nutritious breakfast or to apples for an afternoon snack.
Seeds such as sunflower seeds and pumpkin seeds offer many benefits including zinc which helps boost immunity and helps our cells to interact with each other thus promoting energy levels in the body. They are easily addable to salads for a crunchy twist or you can even make your own bread with flax seed meal or chia seed hybrids for added fiber.
Other possibilities include sprinkling them onto oats or yogurt dishes using them in smoothies or trying to use homemade nut milk rather than cow’s milk-based products making use of seeds like hemp and sesame too.
Legumes are an excellent food choice to help reduce bloating. Legumes are low in fat and contain a substantial amount of fiber, which helps to regulate the digestive system. Some common legumes that you can include in your diet include beans (black, kidney, garbanzo), lentils, peas, and peanuts.
Incorporating legumes into your snacks offers relief from bloating because they prevent water retention and provide natural prebiotics to aid digestion. For example, you could top a piece of whole wheat toast with black beans or hummus, or enjoy a bowl of soup with lentils or split peas. These snacks not only reduce bloating, but they also provide heart-healthy benefits and help to keep you feeling fuller for longer.
Eating can be a daunting task for those who suffer from bloating. But there are a few snacks out there that can help reduce bloating! In this article, we will discuss 13 delicious snacks that can help reduce bloating fast.
Not only do these snacks taste delicious, but they also provide a number of other health benefits. Let's take a look at what these snacks can do for your health.
Apple slices with nut butter
Apple slices with nut butter are a delicious snack that can help reduce bloating fast. Apples are a great source of fiber which is known to help food move through the digestive system faster, thus reducing bloating.
Nut butter is also known for its health benefits, providing healthy fats and protein that may keep you feeling full for longer periods of time, resulting in less bloating afterward. This snack helps reduce bloating while still being delicious and packed with nutrition.
To make apple slices with nut butter, begin by washing your apple and slicing it into wedges or thin slices. Spread a tablespoon of nut butter onto each piece of apple and enjoy this tasty snack.
If desired, you can top the apples with shredded coconut, cacao nibs, hemp seeds, or chia seeds for even more nutrition and flavor. For added sweetness, you can use honey or pure maple syrup as well. Enjoy your snack slowly and mindfully so that it helps to ease digestion rather than cause extra bloating later on.
Carrot and celery sticks with hummus
Carrot and celery sticks are excellent snack options that can help to reduce bloating. Paired with a tasty, creamy hummus, these veggies provide an unbeatable and healthy combination to keep hunger at bay. Carrots are a good source of soluble fiber, which helps to promote regular digestion and reduce intestinal gas accumulation.
Celery also contains beneficial carbohydrates that can help flush out excess fluids and relieve excess gas. Moreover, hummus is high in protein; it has plant-based fats that can help increase digestion and decrease bloat.
Furthermore, hummus is alkaline in nature which means it helps balance the stomach's natural acidity levels, reducing bloating in the process. Together these three ingredients form a delicious yet satisfying snack that is easy to prepare and great for tackling your daily bloat.
Yogurt with berries
Yogurt with fresh berries is a delicious snack that you can quickly prepare. Yogurt is packed with probiotics to help maintain a healthy gut environment and reduce bloat, while the berries add some delicious sweetness. Berries are a great source of fiber and antioxidants, which can help regulate digestion and reduce inflammation.
For an even healthier snack, choose yogurt made from grass-fed cows or goats and sweeten it with honey instead of sugar. This delicious snack is sure to help reduce bloating while satisfying your cravings at the same time.
Popcorn is a great surprisingly nutritious snack to help reduce bloating. Popcorn is full of dietary fiber, which helps promote weight loss, and regular digestion and prevent water retention. Three and a half cups of air-popped popcorn (about 100 grams) contain 4 grams of fiber and 6.2 grams of protein, making it extremely satisfying and filling.
It also has fewer calories than most other wheat-based snacks such as chips or crackers and very little fat, so you don't have to worry about consuming too many calories per serving either! Simply air-pop plain popcorn without any added flavorings or seasonings for maximum snacking benefits when trying to reduce bloating.
Trail mix is one of the most popular snacks and is ideal for fighting to bloat. It can be made with various sweet and salty ingredients, including nuts, seeds, dried fruits, pretzels, and often some chocolate chips or other sugary treats. Make sure to stick with unsalted or raw nuts and seeds to keep your mix sugar- and sodium-free.
While trail mix is packed with fiber-rich foods that can help reduce bloating, be mindful not to overdo it as certain mixes can still be high in calories.
For the maximum anti-bloating benefit, opt for a homemade sugar-free mix made with unsalted nuts, seeds like pepitas or sunflower seeds (which are rich in potassium), and dried fruits like berries or chopped figs (which are good sources of fiber). Plus, adding dark chocolate pieces can play into your sweet tooth cravings in a healthy way — dark chocolate contains antioxidants.
Overnight oats are a delicious and easy-to-make snack that provides an abundance of health benefits. Not only are they rich in fiber, but they also contain important vitamins and minerals such as calcium, magnesium, iron, and Vitamin B6.
Overnight oats provide a healthy option to satisfy cravings while also providing many digestive benefits. Preparing overnight oats is simple and requires very few ingredients, so you can customize them to your taste preferences.
To prepare overnight oats, mix one cup of rolled oats with two cups of liquid of your choice (such as almond milk or coconut milk). You can also add spices like cinnamon or nutmeg for added flavor. Mix until all of the ingredients are fully incorporated then cover the bowl and place it in the refrigerator for at least four hours (or overnight).
When finished soaking, top with any desired fruits or nuts for extra sweetness or crunch. The result is fluffy, creamy oats that can be enjoyed cold or heated up for an even more enjoyable snack.
Smoothies are a great way to get a refreshing burst of energy and nutrition! They provide lots of vitamins and minerals, plus they are a great way to reduce bloating. Simply blend some of your favorite fruits, vegetables, and optional protein together in your blender for a quick snack. If you find it difficult to drink something cold after eating, try making a smoothie from lukewarm ingredients. Here are a few ideas for delicious smoothie recipes to whip up:
-Peanut Butter & Jelly -Blend 1 banana with ½ cup frozen berries, 1 tablespoon peanut butter, and 1 cup almond milk or oat milk until nice and creamy.
-Strawberry Banana -Add 1 banana, 1 cup strawberries, 2 tablespoons honey or maple syrup (optional), and ¾ cup almond milk or coconut milk in the blender.
-Minty Chocolate -Add 2 tablespoons cocoa powder, 3 mint leaves (or mint extract if you don’t have fresh mint), 1 tablespoon sweetener of choice such as honey or maple syrup (optional) with ½ cup almond milk or coconut milk in the blender.
-Green Apple Oats -Combine ½ apple chopped into small pieces along with ¼ cup rolled oats, ½ teaspoon cinnamon, ¼ teaspoon allspice (optional), ½ banana, 1 teaspoon honey or maple syrup (optional). Blend this all together using almond milk or oat milk as desired until creamy.
Avocado toast is one of the most delicious and nutritious snacks to reduce bloating. It is easy to make and has tons of healthy benefits. Avocado contains healthy fats and fiber, both of which aid digestion. To make, mash up an avocado with a bit of lemon juice and spread it on your favorite type of bread for a simple, satisfying snack.
You can also top it with tomatoes, onions, herbs, or virtually any other topping that appeals to you. For an extra boost, add a sprinkle of flax seeds or chia seeds onto the toast for more fiber and omega-3 fatty acids. Avocado toast is a wonderful snack for reducing tummy bloat as well as boosting overall health.
Roasted chickpeas can be an awesome addition to your snack routine! These snackable bites are high in protein, low in fat, and super delicious. They also make a fantastic mid-afternoon pick-me-up when you’re feeling a bit draggy. Plus, they contain lots of fiber which helps reduce bloating and stabilize your energy levels.
To make roasted chickpeas, start by preheating the oven to 375°F. Toss diced cooked chickpeas with some olive oil and your favorite seasonings until everything is well combined. Bake for about 25 minutes or until the chickpeas are crunchy.
Enjoy immediately or store in an airtight container for up to three days. If you want to get creative in the kitchen, try out different seasonings such as chili powder, oregano, garlic powder, or even cinnamon sugar!
Kale chips are one of the most popular nutritious snacks, particularly for those looking to reduce bloating and flatten the stomach. Kale is an excellent source of dietary fiber, which helps reduce gas and bloating in the gut. It also contains many essential vitamins and minerals that are good for your overall health.
Kale chips come in different flavors, making them a great snack choice for people who don't like kale's strong flavor. They are also easy to make at home – all you need is some fresh kale, olive oil, salt, garlic powder, and an oven. When baked properly, it creates salty and crispy chips with a satisfying crunch.
This can be enjoyed on its own or as a side dish to accompany other meals. Not only does kale help reduce bloating but it also provides other health benefits such as lowering cholesterol levels, providing immune-boosting antioxidants, and promoting healthy skin due to its high beta-carotene levels. Remember to bake them at low temperatures for optimal crunchiness!
Edamame, which literally translates to “bean with a stem,” has long been a popular snack in Japan, but it can now be found in many restaurants and supermarkets all over the world. They are green, plump soybeans harvested before maturity and boast an incredible 12 grams of protein per serving. In addition to being high in nutrients, edamame is incredibly versatile and easily flavored to create your own delicious take on the dish.
Serve them as an appetizer with dips or sauces, turn them into a flavorful side for salads or grain bowls, and use them as an ingredient in soups or hummus bowls — however you enjoy them make sure not to overcook them! The best way to prepare edamame is by steaming it for 3-5 minutes until just tender enough to eat but still crunchy.
When purchasing edamame make sure that you are buying fresh soybeans because frozen varieties will cook differently. Then toss your cooked beans with some sea salt and masago, favorite herbs and spices such as garlic powder, chili powder, or smoked paprika; experiment with flavor combinations and find what works best for you.
Last but not least top off this healthy snack with some freshly squeezed lemon juice for a zesty kick.
Baked sweet potato slices
Sweet potatoes are a healthy snack loaded with vitamins and minerals. They’re also a great source of dietary fiber to keep your digestive system running smoothly. Baked sweet potato slices can be enjoyed on their own or topped with something savory like avocado, hummus, cheese, or salsa.
To make them, preheat your oven to 375°F. Slice one large sweet potato into ¼-inch thick pieces. Place the slices on a baking sheet and lightly brush both sides with olive oil or melted butter.
Sprinkle with salt and pepper if desired. Bake for 18-20 minutes until crispy and golden brown on the outside but still tender on the inside. Enjoy warm or store in an airtight container in the refrigerator for up to three days.
If you’re looking for something more snackable, try making sweet potato chips by slicing them into thin rounds instead of wedges or cubes and baking at 375°F for 10-12 minutes, flipping once halfway through cooking time with tongs (be careful not to burn yourself!). When shopping for sweet potatoes look for ones that are dark orange in color as these tend to be more flavorful than paler varieties.
Rice cakes with nut butter
Rice cakes with nut butter are an excellent snack if you are looking to reduce bloating quickly. Rice cakes are naturally gluten-free, low in calories and fat, and they contain complex carbohydrates that maintain blood sugar levels.
They also provide a good source of dietary fibers that can support healthy digestion. When you top them with nut butter, you add healthy fats, protein, extra fibers, and other nutrients such as zinc, iron, and magnesium.
Not only does this snack provide important nutrition for your body but it will also keep your stomach feeling full for a longer time because of the combination of carbs, proteins, and fats found in rice cakes topped with nut butter. Plus, this delicious snack is easy to prepare and transport!
There are some tasty snacks you can eat to help reduce bloating quickly and easily. Most of these require no cooking and are made from simple ingredients. From raw veggies and fruits to probiotic-rich yogurt and smoothie bowls, these snacks are sure to help ease any discomfort from bloating.
If you’re looking for a snack in a pinch, remember that these options should be your go-to for eating healthy, satisfying meals that will reduce your bloating in no time. A balanced diet is essential for overall health and well-being, but sometimes you just need something quick and delicious to enjoy throughout the day, or as an afternoon pick-me-up!
Consider adding one or more of the above snacks into your daily routine so you can enjoy your meals without feeling bloated or uncomfortable.