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Flat-Belly Smoothie Ingredients That Reduce Bloating

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    Ginger is a natural anti-bloating treatment. This gas-relieving root soothes an upset stomach and promotes digestion. It helps to relax your digestive system to rid you of any excess air. Try grating ginger into hot water with lemon (another bloat-fighting powerhouse) to double the effect. Check out more spices that have healthy benefits.

    Try it: Melon-Ginger Smoothie

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    Fennel Seeds

    Have you ever chewed on fennel seeds after your meal at an Indian restaurant? Fennel seeds have has been used for thousands of years in Ayurvedic medicine to settle the stomach and promote digestion after a meal. These seeds may help prevent gas and bloating, making this spice a natural way to get a flatter stomach. 

    Try it: Fennel-Cucumber Smoothie

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    Drinking plenty of water helps you flush salt out of your system so you'll get rid of any extra puffiness. Water is essential to helping fiber move through your digestive system. Eating fiber-rich foods and not taking in enough water can block you up, leading to a bloated look. Use water in your next smoothie, but avoid drinking through a straw. Sipping through straws can make you gulp up extra air, which only further bloats your belly. (You can also try my fruit-infused water recipes!)

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    Yogurt and Kefir

    Dairy products such as milk and cheese can make you bloated if you're lactose intolerant. But yogurt and kefir are lower in lactose because the sugar has been broken down by the good bacteria, making it easier to digest. Yogurt and kefir contain probiotics, healthy bacteria that can help a sluggish digestive system function better

    Try it: Banana, Spinach, and Kefir Smoothie

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    Avocados are not only a source of heart-healthy monounsaturated fat—they're also rich in potassium, which helps balance the water-retention effects of sodium. This delicious fruit is also rich in fiber to combat constipation, a common cause of a bloated belly. 

    Try it: Apple, Avocado, and Spinach Smoothie

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    Pineapple contains bromelain, an enzyme that promotes digestion. It's mostly water and rich in fiber to help you flush out your system. If you're sensitive to fructose and that's causing some gas and bloating, not to worry—pineapple is a lower-fructose option.

    Try it: Moringa Aloe Superfood Smoothie

    (Psst...You can also treat yourself to some grilled pineapple sprinkled with cinnamon, or try my Pork Tenderloin with Pineapple Salsa for the perfect flat-belly meal!)

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    Honeydew Melon

    With 90 percent water, this delicious fruit can help you fight bloat fast. It's an excellent source of potassium to help you undo some of the puffiness caused by overdoing it on salty foods. Honeydew melon is also low in fructose if your digestive system is sensitive to this type of sugar.

    Try it: Honeydew-Kiwi Smoothie


Christy Brissette, RD

Christy Brissette is one of North America’s top dietitians and a leading nutrition and food communications expert. She is the President of 80 Twenty Nutrition, a nutrition and food media company and private practice. Her mission? To end food confusion and dieting once and for all.  More →

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