Eat More Of This Summer Fruit To Help With Bloating

Discomfort, fullness, and that feeling of added pressure in your gut are all signature symptoms of bloating. Oftentimes, uncomfortable bloating is linked to constipation. "Everything is at a standstill," registered dietitian Beth Czerwony told the Cleveland Clinic. "Poop is just sitting there, fermenting, and making its presence known."

Results of a 2022 research survey published in Clinical Gastroenterology and Hepatology revealed that out of more than 88,000 people, nearly 14% had experienced bloating within the past week. Based on these findings, the researchers determined that approximately 1 out of every 7 people in the U.S. are affected by bloating weekly.

Dehydration can take symptoms of bloating from bad to worse, which can make many of us particularly susceptible to bloating in the summertime. Add in the fact that we tend to enjoy more ice cream, carbonated sodas, or tropical alcoholic beverages throughout the summer, and we have a prime recipe for digestive discomfort (via Providence). Thankfully, loading up on juicy watermelon as the weather heats up can help alleviate this discomfort.

What gives watermelon its fighting power against bloating is its water content. Made up of over 90% water, eating watermelon is a great way to ensure we're staying adequately hydrated, reports Shape. All that water also helps our body maintain a healthy balance of sodium. A 2020 study published in The American Journal of Gastroenterology found a strong link between consumption of sodium-rich foods and bloating. Not only that, but eating watermelon also gives your body a healthy dose of potassium — and we're more prone to bloating when we're low on potassium. Thankfully, this sweet summer fruit helps keep both our sodium levels and our potassium levels in check. Bye bye bloating!

However, overdoing it on watermelon may have the opposite effect. Because watermelon contains fructose (a natural sugar), too much watermelon can aggravate digestive problems, including bloating (via Healthline). Those with irritable bowel syndrome (IBS) may be more prone to this aggravation and will want to avoid eating watermelon in excess.

There are a number of creative ways one can work watermelon into their favorite summertime recipes. Try tossing it into a tasty fruit salad complete with tomatoes, nuts, feta cheese, mint, and more, suggests the Cleveland Clinic. Alternatively, blend in some watermelon with your preferred smoothie ingredients or infuse it into a cold glass of water. Whether you mix it, sip it, or even grill it, it's easy to enjoy watermelon when you're free of tummy trouble.

Of course, watermelon isn't the only summer fruit that can help keep digestive discomfort at bay. Cucumbers and celery are also predominantly made up of water, making either one of them a great choice to help reduce bloating. Apples and berries, both of which contain fiber, can also combat bloating. Finally, the ultimate summertime fruit, pineapple, is also a good pick when it comes to minimizing bloating, as pineapple harbors bromelain, a protein that supports our digestive health.