Let’s be a reality – A faint thing happens to our best people. Whether it’s after a hearty meal, an indulgent day, or just blue, this uncomfortable, swollen feeling can hinder your day.

Good news? With warmer weather and longer days, spring is sure to bring a fresh seasonal lineup that not only tastes amazing but also supports a happy, swollen belly.

Yes – April’s vibrant and nutritious harvest is the ideal way to reset your digestion and feel lighter from the inside out. It is full of natural foods that help reduce retained water levels, support digestion and keep gut happy.

The key to shopping foods that make you feel less swollen is avoiding the usual suspects: salty snacks, super processed foods, and anything with gums and sweeteners, such as gums and sweeteners. Jennifer Nicole Bianchini, MS, RD, IFNCP, IFNCP, RYT, functional nutritionist, physical and mental health expert and founder of physical health. Even some healthy foods like beans, cruciferous vegetables (look at you, broccoli) and high-fiber grains can trigger bloating if your intestines have a hard time breaking them down.

key? Listen to your body. “If something isn’t right, don’t ignore it. When something happens, your body is very good at giving you clues,” Bianchini said. Because at the end of the day, your body knows the best.

Whether you’re fusion of gut-friendly smoothies, throwing fresh spring salads, or baking some vegetarian sides, choosing the right ingredients can make a big difference in how you feel. To help you enjoy a lighter, lighter spring and summer season, we will add to your plate this April to bring you the best seasonal food.

8 non-emission foods in April

squash

According to Trista Best, MPH, RD, LD, this moisturizing, low-fiber vegetable is very prone to gas or discomfort on the digestive system. “It is full of potassium, a key mineral that helps balance the fluids in the body and can counteract bloating from salty meals,” she said. “Because of its high water content, zucchini also supports hydration and promotes mild digestion.”

Cooking methods (such as steaming or stir-frying) make it easier to digest, but the best thing is that you can enjoy your original eating habits – spiraled with slices from a salad or “Zoodles”. She added: “Its gentle flavor and versatility make it perfect for lean protein and gut-friendly herbs (such as basil and parsley).

asparagus

Asparagus is a completely game-changer in avoiding swelling. Bianchini explains that this is a natural diuretic, which means it helps rinse excess water and sodium from your body, so if you feel swelling after a salty meal or need some extra support in the hydration department, it’s a great option. Asparagus is also rich in prebiotics, which is basically a food for good bacteria in the gut. She explained that keeping gut bacteria balanced and well-fed is essential for smooth digestion and bloating.

Baking is always a win when preparing asparagus. “Use a little olive oil, squeeze fresh lemon and a little salt to make it simple, swelling side dish – or chop it up and add it to a vibrant spring salad for fiber and flavor,” she said.

celery

As a water-rich, nutritious vegetarian diet, celery naturally supports hydration and may even have mild diuretic effects. This means it can help rinse excess water and sodium, which may reduce edema and swelling. Additionally, studies have shown that compounds such as 3-N-butylphthalate (NBP) in celery and simians may help lower blood pressure, thereby increasing their health benefits.

Jenna Volpe, RDN, LD, CLT, functional nutritionists also noted, but that’s not all – fuel contains antioxidants and anti-inflammatory compounds that can help fight bloating caused by inflammation. “Celery contains mannitol, a sugar alcohol and polyol (“P” in FODMAP), which is tricky for anyone with digestive sensitivity, especially those who manage IBS or Sibo,” she said. “Mannitol can suck water into the intestine, which can cause bloating or discomfort in some people.”

If you have a low FODMAP diet, it is best to limit celery to a small amount of stems at a time (1/4 of the stem at a time) until you know how your body reacts. If you go with celery, try adding small cuts into small pieces to chicken or egg salad to crisp, hydrate or throw a few slices into the soup for extra texture.

cucumber

This refreshing, refreshing veggie is made up of about 95% water, making them incredibly hydrating – this is key when you want to beat this fluffy, uncomfortable feeling. Also, keeping moisture helps keep your digestive system flowing smoothly, thus reducing the chance of bloating. “They are also filled with compounds like quercetin – a powerful antioxidant known for its anti-inflammatory properties,” she said. “Quercetin can help soothe digestive discomfort and reduce inflammation, which is especially useful if your swelling is triggered by irritation or mild inflammation of enteritis.”

Like celery, they have a mild diuretic effect and are very easy to blend into meals. Enjoy the original in salads, infused them into water, or mix them into a cool soup like a gazebo. You can also pair cucumber slices with protein-rich dipped hummus.

carrot

As a low-point wooden vegetable, carrots are less likely to ferment in the digestive system, meaning they do not cause gases and discomforts other vegetables can produce. This makes them a good choice if you are prone to bloating, especially if you follow a low diet to manage digestive problems like IBS.

Carrots also contain soluble fiber, which is known for supporting gut health without causing irritation. Soluble fibers absorb water during digestion and form a gel-like consistency that helps regulate intestinal movement and prevents constipation and diarrhea, a major contributor to bloating.

Roasted or steamed carrots not only bring their natural sweetness, but also make them more gentle on the digestive system. Infusing them into the cream soup can also help reduce the potential for any discomfort. If you prefer a little crunch, raw carrot sticks are a refreshing low-light snack – just pair them with protein-packed dips, such as Greek yogurt or hummus.

strawberry

Another low point, the low nuclide option, strawberries are usually easily tolerated even for those with sensitive digestion. Additionally, they are natural prebiotics that help improve intestinal diversity by supporting the growth of probiotic microorganisms produced by short-chain fatty acids.

Fresh strawberries are super versatile – place them on cereals, oatmeal or yogurt parfait to create flavor, or blend them into smoothies to quickly fill the fiber packaging. If you are managing oxalates or at risk of kidney stones, pair strawberries with calcium-rich foods such as yogurt or milk. Volpe said the combination helps reduce the absorption of oxalate and minimizes the risk of stone formation.

kiwi

According to Volpe, this vibrant fiber fruit is full of vitamin C, even for people with IBS, SIBO or CSID due to its low FODMAP and low hydrochloric acid content. Additionally, prebiotic fibers in kiwis can support gut health by feeding beneficial microorganisms such as Lactobacillus and Bifidobacteria, the key to reducing swelling players.

Studies have shown that eating only two kiwis a day for four weeks can significantly improve the regularity of the intestines – sometimes even better than Trojans! “The fiber of the fruit helps retain liquid, while the enzyme actin assists protein digestion helps retain liquid,” Volpe said. “Because constipation often causes bloating, adding kiwi to your diet may help you feel more relaxed and comfortable.” Cut it into thin slices for breakfast noodles, which is a snack in itself, or blended into a smoothie.

spinach

Spinach is the first choice when it comes to easy leafy greens on the digestive system. “Spinach’s naturally low FODMAP (up to about 1.5 cups) is less likely to ferment in the small intestine compared to higher intestinal vegetables,” Volpe said. “This makes it a great choice for people with IBS or sensitive digestion – in addition, spinach has a low sucrose content, which is helpful for people with CSID sucrose intolerance.”

Spinach is also rich in fiber and prebiotics, which means it helps feed good bacteria in the gut, promoting healthy regularity and balanced microbiome. Since constipation can be the main trigger for bloating, incorporating a small amount of spinach food can have a real impact on how you feel.

If raw spinach is not good for you, try cooking. Volpe notes that stir-frying or steaming spinach can make digestible easier while still providing all the nutritional benefits. Plus, it’s super versatile – put it in eggs, fried eggs, pasta or stir-fry for quick nutrition.

pawpaw

According to best, this tropical power chamber contains an enzyme called papain, known to help digest proteins and prevent bloating caused by slow digestion. “Essentially, papain helps break down proteins more effectively, making your stomach light and comfortable,” she said.

Papaya is also packed with water and fibers, which together support routine intestinal movements. This combination helps reduce bloating associated with constipation, making papaya a great option when your digestive system needs some extra love. Plus, it naturally moisturizes, which is always a victory for overall gut health.

The best advice is to enjoy it freshly, mix it into a smoothie, or squeeze it with lemon.