How do you Debloat your stomach? 20 Foods that Deflate the Belly

Foods that Deflate the Belly

Continuously feeling bloated can ruin entire days, especially if you find yourself having side effects such as constipation or, on the contrary, irritable bowel syndrome.

These conditions often manifest with pain due to the formation of gas in the abdomen that you cannot excrete.

Do you have problems with a swollen stomach? Not sure how to solve the problem?

Suppose you often experience discomfort from poor digestion. You should perhaps eat less, avoid foods that are particularly subject to fermentation, and prefer all those numerous foods that deflate the belly.

What are the foods that deflate the belly?

The causes of a swollen belly are many:

  • you can digest poorly due to too much food in the stomach after a large fatty meal (and you continue to yawn)
  • You are particularly sensitive to foods such as legumes or certain fruits that contain short-chain sugars, which cause abdominal bloating and gas production.
  • you may be prone to excessive water retention or excessive sodium intake, which retains water in the tissues, and this causes stomach bloating
  • even the intake of gluten or lactose in excess can cause swelling in the presence of food intolerances.

If you know you are subject to these health problems, you can solve them easily and without taking medicines: change the type of diet by introducing foods that deflate the belly.

Changing your lifestyle, choosing to have a healthier abdominal diet, and giving the green light to sport (even just a half-hour walk a day is enough) can help you live in the name of well-being.

Let’s see together which are the main foods that deflate the belly, primarily vegetables, and what their peculiarities are.

Below we present you which are the foods that deflate the belly:

1. Quinoa

According to studies, quinoa is one of the most nutritious foods.

Its consumption promotes the good health of the digestive system, thanks to its precious nutrients:

  • a wide variety of amino acids
  • fibers
  • essential fatty acids, including linoleic acid
  • vitamins
  • mineral salts

It is also gluten-free and ideal for those who have celiac disease as a substitute for cereals (even if this plant does not belong to the cereal family botanically).

2. Cucumber

Cucumber contains 95% water and is considered one of the most hydrating foods.

Also, it helps ensure regular urinary tract activities. Furthermore, its quercetin, an antioxidant flavonoid, and potassium content give both an antioxidant and anti-swelling effect.

3. Yogurt

Yogurts, especially natural ones, allow the body to digest thanks to their probiotic content:

  • they help protect the intestinal flora by limiting swelling
  • they can reduce pain and give a feeling of well-being

Although yogurt is derived from milk and is a laxative (when taken in large quantities), the natural version without sugar can be effective for digestive disorders. However, excessive gastric juices production causes gastritis esophageal reflux reducing acidity.

Moreover, this food does not represent a problem for those who do not digest lactose because of a large part of this sugar. Also, present in yogurt, it is transformed into lactic acid thanks to the activation of fermentation by bacteria.

This procedure allows yogurt to have less lactose inside, which means it can be consumed without digestion problems, even by lactose intolerant ones.

4. Celery

Thanks to its high content of vitamins and minerals (such as potassium, calcium, zinc, magnesium, iron) and water, and fiber, this vegetable allows you to eliminate toxins from the body easily.

It has a diuretic effect and can be used to treat colic. It also fights swollen stomach ailments and improves constipation accordingly.

5. Kefir

Kefir, like yogurt, is a derivative of milk. However, it maintains the characteristics of the dairy product because it comes in the form of granules with a slightly creamy consistency.

Two bacteria, Lactobacillus acidophilus, and Saccharomyces kefir, are responsible for fermentation, resulting in sour yogurt.

Thanks to the enzymes it contains, it is useful for ensuring the optimal functioning of the intestine.

Its countless benefits include:

  • the health protection of the gastrointestinal system
  • the prevention of diarrhea

It is also suitable for those suffering from the irritable colon.

These characteristics combat meteorism’s characteristics that generate swollen and hard bellies, abdominal pain, constipation, and colitis.

6. Pineapple

Pineapple is a refreshing fruit rich in vitamins and is particularly suitable for promoting digestion.

It stimulates the elimination of harmful substances to present inside the body and, in accomplishing so, helps to deflate the belly and reduce localized swelling in the abdomen.

7. Asparagus

Asparagus contains 92% water, allowing you to eliminate and reduce your water retention (and, therefore, deflate your belly!).

In the remaining 8% of its composition, we find fiber and iron, two essential elements for health and digestion. Fiber helps function properly, and asparagus is digested quickly in the stomach.

It is good to avoid seasoning them too much with salt and butter in order not to counteract the diuretic and slimming effects of these vegetables.

8. Bananas

If the swelling is related to excess fluid retention, the potassium present in bananas can significantly help because it helps drain the water.

If you eat very salty in the evening, a banana for breakfast is recommended. You know that salt holds liquids, so avoid over-salting your meals.


In practice, potassium counteracts the power of sodium present in many foods (even if sometimes we don’t even notice it).

Doing so promotes a correct balance between the fluids of the body and helps to counteract water retention

9. Tomatoes

Like a banana, tomato contains high potassium levels, which helps fight bloat.

It is also a food rich in lycopene, a substance with a high antioxidant capacity.

10. Green tea

Tea, especially green tea, is a diuretic that works the kidneys and limits water retention. This means that it can include in the diet to deflate the belly.

Often, if you hold back water, your body is dehydrated and tends to hold back the little water you supply throughout the day.

If you drink the recommended dose of water (or tea, as this is also important), your body will stop stocking up, and your stomach will partially deflate.

Green tea helps accelerate transit and offers several benefits related to its composition, rich in antioxidants.

11. Avocado

Even if it is rich in fats (it is mainly monounsaturated ones which are good fatty acids), avocado has excellent nutritional properties thanks to

  • vitamins
  • minerals
  • fibers
  • antioxidants

Its regular consumption helps keep the heart healthy and reduces the waistline to have a flat stomach. It also stimulates the mechanism of satiety and is helpful for treating constipation or constipation.

12. Turmeric

They are used as a spice and medicinal plant. Turmeric belongs to the same family as ginger and has several benefits.

Its digestive properties stand out at the gastrointestinal level: it stimulates mucosal secretion and improves digestion.

For this reason, it is effective in preventing flatulence phenomena linked to a swollen belly and stomach numbness.

It can be taken naturally as a herbal tea or infusion or in capsules. Capsules as supplements that deflate the tummy can be found in pharmacies or health food stores.

13. Watermelon

Given its high content of water and minerals such as potassium, watermelon is a draining fruit that stimulates intestinal peristalsis.

Being highly digestible helps avoid constipation. It proves anti-fermentative and helps to counteract constipation.

Rich in water, it helps detoxify the kidneys and bladder.

14. Mint and peppermint

Drinking peppermint tea can relieve gas and reduce stomach cramps. This herb is used precisely in the case of gastrointestinal disorders because it helps the liver during its processes, promotes digestion, and reduces the effect of a bloated belly.

However, peppermint also relaxes the high-pressure area between the esophagus and stomach and can cause heartburn in some people. So, if you feel this ailment, try taking a soothing herbal tea such as chamomile tea.

Herbal teas, in general, are beneficial for the stomach and can be taken as a preventative half an hour before each meal. In this way, they already act as a digestive calming even before the digestion of food begins, avoiding the onset of heartburn, gas, and cramps.

15. Ginger

To relieve nausea due to heaviness or vomiting, ginger is recommended, which has anti-inflammatory (and, if needed, anti-malarial properties!).

You can pour boiling water over the ginger slices and steep them for a few minutes, or you can find ready-made ginger tea in supermarkets.

But, if possible, buy the root and make it yourself so that you can consume a complete tea with powerful properties to use in the flat stomach diet.

It has a slightly spicy taste, which is expected due to its thermogenic properties.

16. Papaya

Adding tropical fruits to the list of foods that help slim your tummy allows you to add a touch of exoticism to your diet.

In particular, the consumption of papaya helps digestion and fight constipation. The secret of this fruit lies in papain and chymopapain enzymes that help break down proteins and calm the stomach.

17. Fennel seeds

Rich in antioxidants and fiber, fennel is known for its natural gas-fighting properties. It can also help eliminate toxins from the digestive system.

Try eating half a teaspoon of fennel seeds or chewing on a few pieces of the stem.

Fennel is excellent to eat raw in summer salads, steamed, or in a pan.

It is also possible to create decoctions or infusions based on this vegetable.

18. Kiwi

Kiwi is rich in vitamin C: one fruit is enough to meet our body’s daily needs.

Thanks to its many antioxidant properties, it helps digest and fight constipation.

It also contains numerous other vitamins and minerals, especially potassium and magnesium. Thanks to the fibers, it has excellent properties that allow it to fight a swollen belly, favoring the proper functioning of the intestine.

19. Dandelion (dandelion)

It is a grass that grows spontaneously in the meadows (you know the dandelions? Yes, those!).

It has a slightly bitter taste and is ideal for consuming both as a fresh salad. You can also use the cooking water as a natural purifier and diuretic if you cook it, thus improving your health condition.

This context helps the body drain excess fluids that cause gastric problems and a swollen stomach.

20. Water

If you think that the human body is made up of almost 70% water, you can realize how much good hydration is essential for gastric health and the correct functioning of the organism as a whole.

This precious liquid regulates body temperature and ensures the transport of molecules between cells, also controlling the stomach’s acidity. Natural herbal teas are also an excellent way to hydrate. They also help counteract stomach ailments, especially if you prefer infusions of mint, chamomile, and lemon balm.

Drinking plenty of water helps the body detoxify by promoting the movement of fibers in the gastrointestinal system, hydrating the stool, and preventing constipation and constipation.

However, it is better to avoid taking too much water with bubbles.


Good eating habits such as eating calmly, in a suitable place, and without distractions, without engulfing air while swallowing (chewing gum is a bad habit that helps to incorporate air in the stomach) can be enough to reduce the inconveniences of the swollen belly.

A correct diet, which is aimed at a specific abdominal diet, avoids excessive drinking at lunch and dinner by reducing carbonated drinks, helps.

Knowing that there are categories of foods that have an anti-bloating effect and others that instead favor gas production and increase digestion time can be useful for setting up a correct diet.


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