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7 Summer Snacks that Won’t Cause Bloat

Jenna Birch
by Jenna Birch
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7 Summer Snacks that Won’t Cause Bloat

Whether you’ve been diligently working on your abs or not, nothing ruins a summer day quite like bloat. It’s uncomfortable, and it certainly doesn’t look good in a bathing suit. Luckily, you can avoid that “too full” feeling by noshing smart. “The best bloat-busting summer snacks possess two qualities,” says NYC-based dietician Jackie London, MS, RD. First, they’re high in potassium, “which serves as a bloat-buster by counter-balancing sodium,” London explains. And second, they offer a combination of protein and fiber. “This will stave off cravings, making binges on high-sodium snacks like BBQ favorites and potato chips less likely,” says London. It’s also a good idea to look for foods with a high water content to help you stay hydrated in the heat, says London. Ready to fill up without filling out? Here are 7 summer snacks that won’t cause bloat.

1. 3 ounces low-sodium turkey with sliced tomato Tomato slices rolled up in turkey is a light and refreshing snack. The tomato is rich in potassium and fiber, and the turkey offers a healthy protein hit.

2. PB-banana-berry skewers “Sandwich nut butter between bananas and strawberries on a skewer, and store in the freezer until you’re ready to go,” says London. This snack is high in potassium from the banana, the berries offer fiber, and nut butter is a great source of protein.

3. Sliced apple or pear with 1 tbsp. of nut butter The nut butter provides protein, while the sliced fruit is high in water, fiber, and potassium.

4. Celery with hummus and salsa “This is light and refreshing, and loaded with vitamins and minerals,” says London. You get protein and fiber from hummus and celery, while salsa adds potassium and vitamin C—just make sure to purchase low-sodium or no-sodium added salsa.

5. Smoothies! Made with Greek yogurt, 1 cup berries, 1 tbsp of chia seeds, and 1 cup of unsweetened almond milk, a smoothie is a filling high-fiber, high-protein option. “You can also add other fruit, or a tablespoon of nut butter to turn your snack into a more substantial meal,” says London.

6. Nonfat Greek yogurt with berries or cut up melon “In general, this is an easy, quick, high-protein, and high-fiber snack on-the-go,” says London. Berries are healthy and nutritious, but if you want a double-dose of bloat-beating ingredients opt for melon, such as cantaloupe or honeydew, which tends to be higher in potassium. “Watermelon is high-water volume as well, so that’s a good add-on!” London says.

7. Frozen grapes (or frozen orange slices) “You can add these to yogurt, or eat them on their own—their my personal summer favorite,” London says. Great for hydration, especially if you just want a light, sweet snack.

Do you worry about belly bloat? What are your go-to summer snacks? 

About the Author

Jenna Birch
Jenna Birch

Jenna Birch is a health and lifestyle writer. She has written for many web and print publications, including Marie Claire, Runner’s World, and As a nutrition and fitness junkie, she’s a lifelong athlete, major college sports fan and developing yogi—but still can’t resist the allure of an occasional chocolate lava cake. (Everything in moderation, right?) For more, visit her at or follow her on Twitter.  


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