Bloating, also known as edema or water retention, is swelling caused by excess fluid in the body. Bloating can be caused by sitting in a similar position for elongated time periods, hormonal changes associated with menstruation or menopause, eating salty or high-sodium foods, or as a symptom of various illnesses, infections or disease. Bloating is generally temporary and alleviates once the underlying cause has been treated or has passed. Dietary measures can be taken to prevent or reduce the occurrence of bloating.
Fresh Fruit
Fruits provide water as well as a variety of nutrients, including antioxidants that support a healthy immune system and help the body fight infection and disease. The University of Maryland Medical Center suggests fresh fruit intake as a means of reducing water retention. Fruits richest in antioxidants, such as berries, cherries and tomatoes, may prove particularly helpful. Incorporate a variety of fresh, colorful fruits on a regular basis for best potential results. Avoid fruits canned in heavy syrup as they often contain additives and preservatives that may exacerbate bloating symptoms.
Vegetables
Vegetables provide an array of nutrients such as antioxidants and fiber, which can help prevent bloating associated with digestive irregularities or constipation. In addition, some vegetables contain natural diuretic, or fluid-reducing, properties. Experts at the University of Maryland Medical Center suggest regular consumption of vegetables such as asparagus, parsley, beets, grapes, green beans, leafy greens, pineapple, pumpkin, onion and leaks, which may help flush the body of excess fluids. Consider winter squash, broccoli and bell peppers as well, for their rich antioxidant content. Choose a wide variety of vegetables, incorporating them into most all snacks and meals for best nutritional results. Fresh vegetables are preferred over canned, since canned varieties often contain salt as a preservative.
Ginger
Ginger is a plant used in foods in powdered, fresh, tea or paste form. Ginger is known for healing properties regarding various illnesses, such as arthritis and indigestion. Mayo Clinic dietitian Katherine Zeratsky suggests ginger as a potential natural-form diuretic that may reduce bloating. Incorporate ginger into stir-fries, marinades, baked goods and warm beverages, such as teas, to reap benefits. Keep in mind that water retention is often indicative of another health problem. If you experience unexplained bloating, talk with a trusted medical professional to determine whether a more serious health matter is at hand.
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