Healthy Eating

6 Snacks That Will Help Reduce Bloating

Perfect for when you puff up in the middle of the day.
Green spinach smoothie
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If there's one thing we can all agree on, it's that being bloated is the absolute worst. Because when you're feeling all puffed up and swollen (maybe because you ate too much, or too fast), you feel (and sometimes look) like a blow-up doll. You’re not a blow-up doll, you shouldn’t feel like one.

If you're swollen at nighttime while relaxing at home, you can whip up a debloating dinner, plop on the couch, chug a bunch of water, and ride out the ickiness while you binge watch Netflix. If, on the other hand, you wake up bloated or puff up after lunch, you don't have that same late-night luxury. Instead, you're supposed to push past the discomfort and actually, you know, get work done. Which isn't exactly easy.

Thankfully, we have just what you need. These six snacks from Laura Manning, M.P.H., R.D., C.D.N., clinical nutrition coordinator of gastroenterology, The Mount Sinai Hospital, are low in calories, and contain a helpful blend of lean protein sources, fiber, and lots of water-packed produce, all of which can reduce bloating. That extra water helps flush you out, a bit of fiber helps push your digestion along, and a hit of protein keeps you satisfied. Manning also suggests pairing all of these snacks with lots and lots of water, which will help your body release any extra fluids it’s holding onto. Debloat, and get back to the grind!

1. An apple and 2 tablespoons of peanut butter
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That apple is packed with both water and fiber, while the peanut butter delivers a bit of protein and healthy fat. Plus, it's delicious, and also a great pre- or post-workout snack. This is a great option for any fluid retention-related bloating (which may be what you're experiencing if you ate too much salt).

2. Cucumbers and 1/3 cup of hummus

Cucumbers are basically all water, so there's no real limit on how many you can eat. This combo will help you reduce bloating in no time.

3. 6 ounces of Greek yogurt and 3/4 cup of berries
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This is a great snack option if your bloat is definitely a gas problem, as the water and fiber in the berries help get things moving. But you may want to skip it if you're lactose-intolerant, as it may make your bloating even worse.

4. A handful of almonds and 1 cup of watermelon

Watermelon is a perfect debloating food (it's basically all water!). Again, this snack is best if your bloat is related to fluid retention, though it should also help with gas-related bloating.

5. A pear and 1 ounce of aged cheese
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Much like the apple and peanut butter suggestion, this snack is great for fluid retention-related bloat.

6. A fruit and veggie smoothie

Manning tells SELF that you're going to want to include lots of high-water-content fruits and leafy greens in your debloating smoothie recipe. She suggests things like honeydew and apples, and spinach and kale. And leave out the protein powder, as that may cause further bloating.

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