The #1 Food to Fight Belly Bloat, According to Dietitians

Thankfully, it's one of our favorite foods!

Bellies are completely normal—they're an important part of our bodies and house our internal organs, so they should be appreciated and respected. That being said, when we're bloated, it can feel super uncomfortable and really mess with our days. So, to try and help alleviate that suffering, we looked at the research around belly bloat to help readers uncover the reasons behind it and ways to remedy it.

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To begin to solve the belly bloat issue, it's vital to understand why the bloating is happening in the first place—is it IBS or other gut issues? Is it an issue with how you're eating? Or maybe it's because you're not aware that certain foods you eat are known to cause bloat (think sugar alcohols, like xylitol, in chewing gum and low-calorie ice creams, like Halo Top). But whatever the cause, Victoria Seaver, M.S., R.D., thinks the one food that can best help fight belly bloat is yogurt. And if you're plant-based, vegan or somewhere in between, do not fear. Whether it's regular old yogurt or dairy-free yogurts made from soy, coconut or almond milks, yogurt is a good source of probiotics, which are the good gut bacteria that help to boost immunity, protect the heart and ease gut issues (like bloating, diarrhea and constipation).

Plus, yogurt is an accessible, inexpensive food that can be enjoyed in lots of ways and at all points during the day—add some fruit and granola for an easy breakfast, combine with fruit and peanut butter for a satisfying lunch smoothie or add in garlic and spices for a savory dip, dressing or sauce for dinner.

Seaver also shares the final tip that it's best to start with plain yogurt and add in sweetness on your own in the form of fresh fruit, cinnamon, honey, maple syrup, etc. That way you can control how much (or how little) goes in. Many flavored yogurts can hide obscene amounts of sugar, so it can be better to start with plain yogurt.

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