17 Easy Ways To Beat Bloat Without Totally Changing Your Diet

Not only is it a marker of better health, the less fat around your midsection the lower your risk of heart disease and diabetes. The good news is that with a few small changes, you can make a big difference. While there are many different factors that go into obtaining a flatter midsection, such as hormones, genetics, etc., foods aren’t always one of them. That said, with goal of improving overall health, some easy tweaks can help reduce bloating and set you up for long term healthier habits without resorting to crazy (and dangerous) dieting techniques.

The easiest place to start, and will lead to the most overall benefits, is to slowly increase your daily fiber intake. Adding too much too quickly can have the opposite effect, says Amy K Fischer MS, RD, CDN. Try adding more fruits, vegetables, legumes and whole grains for example. Choose high fiber cereal or oats for breakfast, make your daily snacks fruit and veggie based with carrots and hummus or apple with nut butter. Try adding chia seeds, avocado and frozen raspberries into your smoothie to increase your fiber, daily vitamin and mineral intake.

For short-term de-bloating cut back on sodium, aim for less than 1,800-2,000 mg per day and watch your intake of cruciferous vegetables like broccoli, cauliflower, kale, as well as legumes. Even though they're an extremely nutritious choice, most of the time, these fiber-rich foods can lead to some gas pain depending on how hydrated you are and how much fiber you usually eat. If your goal is to shed a few pounds while improving your overall health, eat more real, wholesome foods and get moving by incorporating daily activity. In the meantime, try these easy, science-backed changes for less bloating: