Generally, the best way to avoid bloat is to stay away from soda, alcohol and greasy, salty, fatty meals, which slow the stomach and the intestines from emptying.
However, if you know you're going to be over-indulging – for a weekend celebration or a big holiday meal—you can be proactive by eating certain flat-belly foods before the big event. Latest scientific research shows that these food reduces chances of belly-bloat.
There's some research that says the enzyme in papaya may aid digestion. Mix diced papaya into plain organic yogurt for breakfast.
In a recent meta-analysis of a number of studies related to digestion, researchers found that oat bran can be particularly beneficial. Experts recommend having oatmeal for breakfast.
The key is to make sure you're choosing a yogurt that has "active cultures," which will increase the number of "good" bacteria in your gut, helping you digest more efficiently and preventing that belly from blowing up. Experts suggest to steer clear of anything with "fruit on the bottom." If you need a touch of sweet, stir in some strawberry jam.
There's some really interesting new data about asparagus that indicates that it has some probiotic benefits. So it may ease the build-up of gas and, because of its diuretic properties, also flush waste and excess water from your body.