Bloating, also known as water retention, is a common ailment that occurs for various reasons. Premenstrual syndrome, a high-salt diet, nutrient deficiency, food sensitivities and digestive disorders might contribute to bloating. Consuming certain foods might help prevent or reduce water retention. Because bloating can indicate a potentially serious medical condition, severe or persistent bloating should be addressed with a medical doctor.
Fruits and Vegetables
Fruits and vegetables are rich in nutrients and provide the body with hydration. Mayo Clinic nutritionist, Katherine Zeratsky, suggests a diet rich in fruits and vegetables as a helpful tool toward reducing water retention, because they can provide a natural diurectic effect. Fruits and vegetables can increase the body's fluid-flushing capabilities and increase urination. Fruits and vegetables highest in water content, such as fresh watermelon, onion, celery, tomatoes, lemons and cucumbers, generally prove most helpful in reducing water retention. Frozen and canned fruits and vegetables might provide similar effects, though fresh varieties are ideal.
Omega-6 Fatty Acids
Omega-6 fatty acids are fats that body requires but cannot produce on its own. They must be acquired through food. Omega-6 fats support brain function, hair growth, skin health and promote a person's overall physical growth and development. According to the University of Maryland Medical Center, omgea-6 fats might also help reduce bodily swelling and bloating associated with PMS. Valuable sources of omega-6 fats include safflower oil, soybean oil, turkey, peanut oil, pork, margarine and shortening. But because margarine and shortening also contain trans fats, which can increase the risk of high cholesterol and heart disease, plant-based oils and turkey are recommended.
Potassium-Rich Foods
Potassium is an important mineral and electrolyte, or salt that produces an electrical charge. According to the Linus Pauling Institute at Oregon State University, potassium deficiency can cause bloating. Dehydration, excessive exercise, vomiting, diarrhea and metabolic disorders can cause potassium deficiency. To promote potassium levels and prevent resultant bloating, foods rich in potassium are recommended. These include baked potatoes, prune juice, lima beans plums, bananas, raisins, acorn squash, tomato juice, raisin bran and almonds.
Low-Sodium Soups
Low-salt soups, such as broth-based vegetable, chicken or whole grain-noodle soups, provide the body with hydration. Though it might seem counter-intuitive, increasing fluid intake is a helpful step toward reducing water retention. Because canned soups tend to contain high amounts of sodium, homemade soups or canned, broth-based soups specifically labeled "low sodium" or "reduced sodium" are recommended for best results.
