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Your New Favorite Snacks to Eat When You Experience Bloat


Bloating is a feeling we've all had at one point or another. It's that awful sensation of having a lot of gas in your stomach and not being able to do anything about it. It can be really frustrating, especially if you're also experiencing bloating because of an illness or medical condition (like irritable bowel syndrome or SIBO). Sometimes, though, bloating is caused by eating too much salt or too much dairy—which makes sense! Food that helps with bloating can actually help prevent those uncomfortable digestive issues from occurring in the first place. So here are some great snacks you should try out if you feel like your belly is starting to blow up…


Smoothies are a great way to get in your daily servings of fruits and vegetables. You can also add in some protein powder for extra staying power, or if you're looking for something sweet, smoothies are an easy way to get in some natural sugar (in the form of fruit). Smoothies are also a great way to get more fiber into your life—which can help with bloating!

Smoothies are super versatile—they don't need any sort of special equipment or preparation time, making them incredibly convenient. The more ingredients you include in your smoothie, the longer it will keep you full.

Try adding in the following additions to make yourself a belly-bloat-reducing smoothie:

  • Frozen cauliflower

  • Hemp Seeds

  • Chia Seeds

  • Almond or peanut butter

  • ½ banana

  • ½ cup of strawberries

  • 1-2 Tbsp Cacao powder

Pomegranate seeds

When it comes to snacking, most people think of a handful of almonds or a few pieces of dark chocolate. But did you know that pomegranate seeds are also a great option? Pomegranate seeds are delicious and packed with fiber, which helps to keep your digestive tract moving smoothly. Here's how to eat them:

  • Cut the pomegranate into quarters by slicing off one end and then cutting through the skin on all sides.

  • Pull out the seeds using your fingers or by pouring them into a strainer (a small colander will work). The white membrane around each seed can be eaten too—just make sure not to mistake it for an actual seed!

  • Eat as many as you'd like!

Dark chocolate with almonds

Dark chocolate is a well-known superfood, and it's also fantastic for bloating because it contains elements that can help reduce inflammation in the body. Almonds are rich in magnesium, which also helps combat inflammation.

The combo of dark chocolate and almonds has been shown to be especially effective at lowering blood pressure and reducing stress levels, making it a great option for when you're feeling bloated from a stressful day at work or home.

Make sure your dark chocolate has at least 70% cocoa content before eating it so that you get the most benefits from this snack—and don't feel guilty about indulging occasionally!

Some of my favorite brands are:

  • Hu

  • Lilly

  • Alter Eco

  • Green & Blacks

  • Theo

  • Tony’s Chocolonely


Yogurt is a great source of probiotics, which can help reduce bloating.

Probiotic-rich yogurts include:

  • Activia Yogurt

  • DanActive Yogurt (made by Dannon)

  • Greek Yogurt

  • Siggi’s

A handful of pumpkin seeds

Pumpkin seeds are a great source of magnesium, which helps with bloating. They're also high in zinc, a mineral that aids digestion. Additionally, pumpkin seeds contain iron—a nutrient that's important for preventing anemia and other issues related to low levels of iron in the body.

If you're looking for a tasty snack to help alleviate bloating during your period, these crunchy little guys should be at the top of your list!

Chia pudding parfait


  • 1 tablespoon chia seeds

  • 2 tablespoons plain yogurt or dairy alternative yogurt

  • 1 tablespoon honey, maple syrup, or stevia to taste

Instructions: In a bowl, whisk together the chia seeds, yogurt and honey until smooth. Cover with plastic wrap and refrigerate for at least one hour before serving.

These snacks will be great for any time you feel bloated.


We hope you’ve enjoyed reading about these great snacks and that they will help you to feel better. Remember, food can be your best friend in times of need and if you’re feeling bloated, we recommend trying out some of these tasty options!

If you have been feeling like you have been dealing with extreme bloat - where you look pregnant by the end of the day - there could be something deeper going on.

Brianna specializes in helping women beat the bloat without a ton of medications and doctor visits. Click THIS LINK to get started on your Beat the Bloat Health Journey!

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