05/26/2015 08:57 am ET Updated Dec 06, 2017

3 Basic Rules To Beat Bloating


If you feel bloated after every meal, these three secrets may be the key to easing digestion.

By Jihan Thompson

Pair fruit with yogurt.

yogurt apple

Fruits, especially those high in fructose like apples and pears, can often leave people gassy. Johns Hopkins gastroenterologist Gerard Mullin, MD, author of the forthcoming book The Gut Balance Revolution, suggests mixing fruit with low-fat plain yogurt to make things easier on your stomach. "The good bacteria in the yogurt can help bring the gut into balance," he says, "while the fat can slow the rapid flow of carbs into the small intestine -- both of which may reduce the risk of bloating."

Fill up on parsley.


"Parsley is often thought of as a garnish, but I recommend using it in place of lettuce in, say, sandwich wraps, because it's believed to reduce water retention," says nutritionist Kimberly Snyder, author of the new book The Beauty Detox Power. In fact, one lab study found that the herb can act as a natural diuretic.

Eat veggies first.

vegetable soup

To help prevent post-dinner puffiness, consider starting with a fiber-rich veggie soup, says Snyder. "Fiber is what's going to help push foods through your system and promote portion control," she says. "For those who find raw vegetables difficult to digest, cooking them into a puree is a simple solution. Many of my clients report feeling lighter once they make this change."

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