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1. Watermelon, cucumber, and berries
The high water content in foods like these help move food through your digestive tract and lower water retention.
A Greek study a few year ago found that eating a medium-size banana twice a day reduced bloating in women. The researchers speculate that the fiber in bananas may help digestion-friendly bacteria in the gut multiply.
3. Sunflower seeds
They're super-high in magnesium, a mineral that helps keep your digestive tract moving so you don't puff up. Milk, almonds, and beets are also good sources. If you're really stressed, or are having some tummy trouble, you might try a magnesium supplement, says registered dietitian Ashley Koff, RD, who often helps clients with digestive issues. She likes a powdered supplement called Natural Calm, that you mix with warm water and sip before bed.
1. Raw cruciferous veggies like cauliflower and broccoli, which are known to cause gas. If you're going to eat these, make sure they're well-cooked.
2. Artificial sweeteners. Whether they're in blue packets or sugar-free sweets, drinks, candy, and gum, artificial sweeteners can cause gas, bloating, and even diarrhea in some people, especially in large amounts.
3. Beans. They're healthy, but also very high in the type of fiber that's likely to cause a bit of gas and bloating.
Women with irritable bowel syndrome (IBS) or other digestive sensitivities may find that foods high in a type of natural sugars called FODMAPs--such as wheat and dairy--make them bloated, says registered dietitian Kate Scarlata, RDN, co-author of The 21-Day Tummy. (Beans and artificial sweeteners also are high in FODMAPs.)