7 Plant-Based Foods to Fight Belly Bloat

Are you feeling a bit bloated? The issue might be partly to blame on your diet. The foods you choose can affect how much water your body retains, which is why we’ve pulled together the best plant-based belly busters you can find in your kitchen. If your looking for a comprehensive guide, please feel free to check out our customizable plant based meal planner

First – The Cause

Understanding why you bloat and what causes it can go a long way towards helping you avoid bloat (or, at least, prevent it from being worse than it has to be). Two main reasons for belly bloat are gas and water retention. Reducing gas involves identifying what foods cause stomach upset and cutting back. Belly bloat due to water retention can indicate that your body feels the needs to hold onto water for various reasons.

High Sodium a Culprit

One of the primary causes of water retention is a diet too high in sodium. Cutting down on high sodium foods (including most processed foods) can make a difference, as well as balancing the sodium in your diet out with additional potassium.

The Body’s Role

Certain lifestyles and events can cause bloat, in the belly or your arms and legs. For women, in the days leading up to your period, your body will likely retain water. Certain medications can cause you to retain water, and a less active lifestyle can cause water to accumulate more in the extremities. Introducing some plant-based foods into your diet that can help can alleviate any of these conditions. If you find you need help implementing these foods into your diet, it may help to use a plant based meal planner.

Bloat-Beating Plant Based Foods & Beverages

So, without further ado, here are some foods that can help to beat belly bloat:

#1 Warm Water & Lemon

Starting the morning with some warm water and fresh lemon juice (if possible) can help your body deal with bloat throughout the day. More fluids can help your body stop holding onto water.

#2 Digestives

Roots and herbs like ginger, parsley, mint, cilantro and chamomile all offer stomach-soothing properties that can ease bloating. Create a tea, broth, or enjoy with your favorite foods.

#3 Vitamins B6 and Magnesium

Ok, these aren’t foods, but they are important for helping soothe belly bloat! You can find magnesium in nuts, whole grains, and leafy greens. Vitamin B6 is found in walnuts, bananas, and potatoes.

#4 Celery

High in water and fiber, celery is great for reducing belly bloat. It can also help reduce gas and improve digestion. Other great foods to consider including in your diet to cut bloat include cucumber and leafy greens like parsley.

#5 Watermelon

High in water content and potassium, watermelon is a terrific bloat buster. Eat it fresh, frozen, for dessert or in a smoothie. A nice combination is frozen watermelon, lime and mint. Blend it up and enjoy!

#6 Amped Up Water

Combine the bloat-beating properties of a few different plants by cutting up slices and cubes and adding to a jug of water to drink throughout the day. Try watermelon, cucumber, lemon, lime, orange, berries, mint or a mix of your favorites.

#7 Chia Seeds

Chia seeds are very high in fiber, with 11g in just 1 ounce. That fiber helps to promote healthy digestion and regularity. In addition, the gel-like substance that is created when chia is added to liquid acts as a prebiotic, which encourages healthy growth of the good bacteria in your gut.

Here’s a delicious way to enjoy chia seeds, in a chocolate chia pudding, as pictured above.

Chocolate Chia Pudding
Makes 2 servings


3 tablespoons chia seeds
1 cup sweetened vanilla almond milk
1 scoop 22 Days Vanilla Protein Powder
2 teaspoons cacao powder (or cocoa powder)
1 tablespoon maple syrup
1 tablespoon vegan chocolate chips


  1. In a blender, place all of the ingredients except the chocolate chips and blend until smooth. Taste and adjust sweetness if necessary.
  2. Pour the pudding mixture into two serving cups and refrigerate for about 30 minutes or longer to allow the mixture to thicken and chill.
  3. Serve cold with a sprinkle of chocolate chips. Enjoy!


With these delicious plant-based options, belly bloat is a thing of the past!

Looking for more info on what you should buy before your next shopping trip? Take a look at our ultimate plant based grocery list