Bloating is not normal nor healthy – it’s a warning that the food you’ve eaten has caused inflammation.

Ever experienced being bloated? I’m sure you did. Hated it? I’m sure you did.

I mean, who would’ve wanted the feeling of having a swollen belly after eating, right? But what can really cause this uneasy feeling? According to Beth Schorr-Lesnick, M.D, bloating is caused by excess gas in the intestines. Bad eating habits, certain foods, or hormones can bring the feeling on—and it’s extremely common in women. And while all types of bloat feel awful, there are actually two different kinds: gas bloat and water bloat.

Whether it was caused by gas or water retention, bloating can make you very uncomfortable or worse – heavy. But did you know that these types of bloating are usually caused by how you eat and what foods you eat when bloated? Don’t worry, we can create simple changes that can ease your discomfort along the way. Here are 10 foods I’ve gathered that will help with bloating so you can finally find some relief:

1. CELERY

Celery has such a high water content, there are barely any calories in each stalk. That makes it a healthy snack that fills you up without packing on pounds. Also, it has a high water content with a detoxing system, which can help to purge your body of toxins

2. ASPARAGUS

Because there is a lot of potassium in each asparagus stalk, this veggie helps your body get rid of extra water, making it one of the foods that reduce bloating. Asparagus is also rich in fiber, which can help you stay full on fewer calories. Some of that fiber is in the form of inulin, a prebiotic that feeds the healthy bacteria in your gut. That boost for your digestion could be just what you need to reveal that six-pack that’s been hiding.

3. GINGER

Ginger is a natural anti-inflammatory and an all-star digestive aid. It soothes the digestive system and relaxes the muscles of the digestive tract, which can relieve bloating. It also contains an enzyme that absorbs proteins, thus reducing protein-induced puffiness and gas. Researchers circa 2010 say ginger acts as a muscle relaxant, which may help the body to more easily expel gas.

4. YOGURT

Yogurt is packed with probiotics—good bacteria that populate your GI tract to support a healthy digestive process and calm inflammation. Active cultures lactobacillus and acidophilus found in yogurt can ease symptoms of bloating, too.

5. PINEAPPLE

Pineapple has is approximately 85 percent water. This delicious tropical fruit packs lots of water and fiber, which will both help you flush out waste and stay regular. Pineapple is also rich in bromelain, an enzyme that helps break down proteins that promotes good digestion, and helps to eradicate some stomach problems.

6. PAPAYA

Papaya is a tropical fruit that contains an enzyme called papain, which helps aid in digestion and breakdown protein. It also has anti-inflammatory properties, as well as fibers that support a strong digestive tract.

7. CANTALOUPE

Cantaloupe has more potassium than other melons, which helps your body flush out any excess sodium and water it’s holding onto. Research says that the water content in cantaloupe (as well as watermelon and honeydew) is equivalent to having water from a glass. This orange melon is full of anti-bloating potassium, low in calories, and has a high water content, so you can get away with eating a lot of it.

8. TOMATO

Everyone loves tomatoes, and there are plenty of reasons why. These super low-cal fruits are rich in potassium, which helps rid your body of belly-bloating sodium. In addition to the high antioxidant content that helps make tomatoes a superfood, they have plenty of helpful vitamins and minerals. If you want to cut back on bloating, enjoy the high water content and potassium levels in this fruit.

9. CUCUMBER

Cucumbers have few calories and are natural diuretics, meaning they help flush out excess water weight. Too much fiber can make you gassy, so going for medium- or lower-fiber produce is your best bet.

10. EGGPLANT

Eggplants are one of the foods that reduce bloating that are especially good for people who don’t eat a lot of meat. This veggie is very low in sodium and high in water, so it helps fight bloat. It has almost no sodium, so it won’t make your body retain extra water.

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