Foods that reduce fluid retention and bloating
Boost your fibre
Constipation can also cause bloating. For perfectly functioning bowels you need a variety of fibre sources to include insoluble fibres such as wholemeal bread and brown rice, and soluble such as fruit and veg, beans and oats.
Eat dairy
Boost your calcium intake with two to three servings of low fat milk or yoghurt daily, as long as you're not intolerant. As well as being good for bones, calcium has been shown to reduce fluid retention associated with pre-menstrual syndrome.
Take friendly bacteria
Friendly bacteria or probiotics can reduce the bloating that's linked with an irritable bowel and other symptoms such as stomach pain and intermittent diarrhoea and constipation. Try Yakult or Actimel drinks.
Try a magnesium supplement
200mg of magnesium significantly reduced fluid retention after two menstrual cycles of daily use, according to a study at the University of Reading. Food sources of the mineral include nuts, green vegetables and whole grains.
Watch the fizz
Carbonated drinks, even sparkling water, can increase you chance of bloating. It's best to stick to still fluids instead.
Don't rule out a food intolerance
Bloating, can sometimes indicate you aren't tolerating certain foods well with likely culprits being wheat and dairy. Try two weeks without dairy products first and if your symptoms settle you may have nailed the problem. If there's no improvement then restart dairy products but cut out wheat and see what happens. Another approach is to keep a food diary for a couple of weeks, noting everything what you eat and drink and when bloating troubles you most. But don't delete food groups long term without advice from a registered dietitian. You can ask to be referred by your GP.
Where to next?
Gluten Free Diet
10 ways to a flat belly
Lose weight fast
Health:
Coeliac disease
Average rating:
lucy, about 1 year
hi i bloat after eatin it doesnt matter what it is i bloat loads even if i have some water i go like im 8 months pregnant and l8ly i get loads of headaches my doctor put it down 2 ibs because some wheat based products giv me stomach cramps but i want to do be able to do something 2 stop bloating any suggestions
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