Salty Foods Sodium causes your body to retain water, so put down the salt shaker and avoid these sodium-rich foods: Packaged frozen shrimp Frozen meals and pizza Boxed meals and helpers Canned soups Canned vegetables (unless “no salt added”) Broths and soup stocks Ham Sausage Bacon Cold cuts and salami Beef jerky and dried meats Cottage cheese Processed cheeses Vegetable juice Salad dressing and sauces Tortilla chips Pork rinds Pretzels Unhealthy Fats Items containing trans and saturated fats complicate digestion. Fried foods and fast food items are also very high in sodium, which exacerbate this affect. Other sources of unhealthy fats to be avoided are partially-hydrogenated oils, margarine, shortening, coffee creamers, and excessive coconut oil. Added Sugars Sugar (especially from processed foods) is hard on the digestive system, which can cause gas and bloating. For a flatter stomach, avoid ice cream, candy bars, processed sweets (cakes, cookies, pies), and artificial sweeteners (sorbitol). Excessive Fiber Bloating may be a sign that you’re eating too much fiber. Cut down on beans, legumes, apples, broccoli, cauliflower, cabbage, brussels, and whole grains to flatten your belly. However, since fiber is part of a balanced diet, try soaking beans prior to cooking and eating well-cooked vegetables help lessen any bloat after eating. Lettuce, onions, garlic, peaches, pears are also fibrous foods known to cause bloating. Wheat and Refined Grains The gluten found in wheat may cause bloating in people who are sensitive to gluten. Try gluten-free varieties if you feel excessive bloating after eating glutinous breads or pastas. Refined grains (like white bread and anything made with white flour) contain very few nutrients and complicate digestion by causing gas and bloating. Alcohol Alcohol dehydrates your body and causes water retention. Limit your alcohol intake, sip water along with alcoholic drinks, or avoid drinking altogether. Carbonated Drinks Soft drinks and other carbonated beverages create gas and bloating as carbon dioxide gas builds up in your stomach.