Fit Fare

Feeling bloated? Everyone has those days—your jeans are too tight, you feel irritable, and you crave foods you should avoid, like salt. Though there are many causes for bloating, including premenstrual syndrome, flatulence, constipation, and indigestion, consuming too much sodium is a primary cause.

The average American consumes close to 4000 mg of sodium a day, despite the USDA’s recommended daily allowance of 2300 mg (recently reduced from 2400).

The worst culprit for all this sodium is processed foods. Ready-to-eat foods like frozen dinners, canned soups, deli meats, and even many breakfast cereals often have very high levels of sodium. In fact, up to 77% of our sodium intake comes from processed foods, which includes fast foods establishments and restaurants.

So what should you do to combat the bloat? Eat fewer processed foods and more whole foods, such as fresh fruits and vegetables, whole grains, nuts, lean meats, and fish. Also, drink plenty of water (8-10 glasses per day) instead of beverages such as soda which could contain high levels of sodium.

Eating potassium-rich foods will also help combat bloat because potassium counterbalances sodium—which causes water retention and bloating—and has a diuretic effect on the body. So by eating foods that are high in potassium, you can reduce bloating naturally.

The USDA recommends 3500 to 4700 mg of potassium per day; however, the average woman gets only 2200 mg daily and the average man about 3000 mg.

Consuming more potassium-rich foods is easier than you might think; take a look at the list below:

Potassium Rich Foods

1,000 + mg of potassium
1 cup raw avocado
1 cup cooked beet greens
1 cup shelled, cooked edamame
1 large raw papaya
1 cup cooked sweet potato

750-1,000 mg of potassium
5 Medjool dates (pictured above)
1 cup cooked plantains
1 cup cooked spinach
1 cup tomato sauce
1 cup cooked winter squash, such as acorn or butternut

500-750 mg of potassium
½ cup dried apricots
1 large banana
1 cup cooked beets
1 cup cooked black beans
1 cup cooked broccoli
1 cup cantaloupe
½ cup dried figs
1 cup kiwi fruit
1 cup orange juice
1 cup frozen strawberries, thawed
1 cup plain low-fat yogurt
3 ounces cooked halibut

250-500 mg of potassium
¼ cup roasted, unsalted almonds
2 Tbsp peanut butter
1 cup milk
1 mango
1 persimmon
1 cup orange sections
1 cup pink grapefruit sections
¼ cup raisins
½ roasted chicken breast, no skin
3 ounces cooked turkey, white meat
3 ounces cooked sirloin steak
3 ounces cooked salmon
6 cooked scallops

This simple breakfast smoothie is easy to make and has approximately 1,700 mg of potassium, nearly half of the recommended daily allowance.

Banana and Date Breakfast Smoothie
Makes 1 smoothie

5 Medjool dates, pitted and coarsely chopped
1 cup skim milk
½ large very ripe banana
1/ 16 teaspoon ground cinnamon, optional

Place dates and milk in a blender and blend on high until smooth, about 30 seconds. Add banana and cinnamon. Blend another 15 to 20 seconds on high until thick and frothy.

Note: To find out the potassium levels of any food, visit Nutritiondata.com.