Prebiotic foods — produce, whole grains, pulses, nuts and seeds — can help “fuel” friendly gut bacteria in your GI tract, London explains. By stimulating that “microbiota,” prebiotics boost intestinal immunity and prevent inflammation, diarrhea, and other GI problems, according to 2013 research by the Institute of Food Technologists. Stock up on tomatoes, chicory, onions, asparagus, and wheat for the best benefits.
Foods that are rich in calcium, magnesium and potassium also reduce belly bloat by balancing out sodium. Plus, research has linked diets high in these nutrients with smaller waists in those genetically predisposed to carrying weight in their midsections. Add yams, avocados, oranges and spinach to your repertoire to help bust bloating.