The holidays are officially upon us. And along with all those festive treats, indulgent foods, and delicious seasonal snacks, you may run into bloating and stubborn belly fat. While it’s completely normal to treat yourself a little extra this time of year, there are a few simple ways to support digestion and keep your gut feeling good while still enjoying the holidays. One of the easiest is adding the right fruits to your plate.
We asked experts Trista Best, MPH, RD; Mary-Ellen Sabat, nutritionist and personal trainer at BodyDesigns By Mary; Susan Bowerman, M.S., R.D.; Catherine Gervacio, RD; and Dr. Sharmela Devi Gand, RD; and Sergio Pedemonte, a personal trainer at Your House Fitness, to share the top fruits they recommend for beating bloat, supporting metabolism, and keeping your midsection slim. From berries to kiwi, find their top recommendations below!
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1. Berries
Berries are among the healthiest foods out there, boasting a wide array of benefits. That includes waist-slimming and gut-healthy properties! "Thanks to their high fiber content, berries help slow down digestion, which can aid in controlling blood sugar levels—even though they contain natural sugars," Pedemonte shares. Berries are also loaded with antioxidants, which not only improve digestive health but also contribute to overall wellness. Plus, they're ultra-versatile, which means they're so easy to incorporate into your diet. You can sprinkle them on Greek yogurt, pair them with nuts, or eat them as a snack.
2. Papaya
A not-so-well-known fruit that is great for reducing bloating for women over 40 is papaya. This creamy, sweet, and buttery fruit is also great for satiation, but most importantly, it has digestive benefits that are excellent for those with bloating issues.
Sabat says, "Papaya contains a natural enzyme called papain, which aids in digestion. This enzyme helps break down proteins and supports the breakdown of complex foods, reducing the chances of indigestion and bloating."
Papaya is an excellent source of dietary fiber, which can help regulate bowel movements and keep your digestive system in good shape.
"Adequate fiber intake can prevent constipation, a common cause of bloating. Bloating can sometimes be caused by inflammation in the digestive tract. Papaya contains anti-inflammatory compounds, such as vitamins C and E, beta-carotene, and flavonoids, which can help reduce inflammation and soothe the digestive system," Sabat states.
3. Bananas
Bananas are another nutrient-dense option recommended by Pedemonte. "Like berries, they’re rich in fiber and provide a moderate amount of calories, making them a great energy source," he says. Beyond fiber, their high potassium content is another major key when it comes to blasting bloat and belly fat: "Potassium helps regulate sodium levels and supports various bodily functions." There are tons of great ways to enjoy bananas, including smoothies, paired with peanut butter, or simply on their own.
4. Cantaloupe
Don't sleep on melons! Gervacio says that cantaloupe, in particular, is a fantastic option. Not only is it a delicious, refreshing fruit that makes a perfect addition to your breakfast, but it can also help relieve digestive discomfort thanks to the fact that it's ultra-hydrating.
"It has a high water content which contributes to hydration," Gervacio explains. "Maintaining proper hydration is important to balance the electrolytes in the body. This balance can result in normal cellular function and fluid distribution, helping to prevent water imbalances that can cause bloating." Perfect!
5. Pineapple
If you're in the mood for something tropical that can keep your gut in great shape, look no further than tangy pineapple. This delicious fruit is one of the best things you can eat to manage digestive issues, Gervacio tells us.
"Pineapple has the enzyme bromelain which also helps in digesting proteins efficiently," she explains. "Also, it has a high water content to contribute to overall hydration and electrolyte balance. Most people find it effective to eat pineapple after a meal to reduce bloating."
We love it in fruit salad, a smoothie, or simply on its own as a snack. Yum!
6. Kiwi
Kiwi may not be the most common fruit around, but based on Dr. Sharmela Devi G. suggestions, you should stock up if you want to fight bloating and other digestive issues. Like some of the other fruits on this list, this fuzzy green treat contains a bloat-blasting compound.
"Kiwi is particularly effective against bloating due to its high fiber content and a natural enzyme called actinidin, which aids digestion," she says. "It's also a great source of vitamin C and antioxidants." Both of these factors contribute to the gut-healthy benefits.
It's not hard to enjoy kiwi. As she notes, "Kiwi can be eaten independently, sliced into a fruit salad, or blended into a morning smoothie." We'll take all of the above!
