Bloating and weight loss are two common health concerns that many people grapple with. Bloating, often caused by excess gas or water retention, can be uncomfortable and affect one’s confidence. On the other hand, achieving and maintaining a healthy weight is a goal for many individuals seeking improved well-being. Interestingly, some seasonal fruits can play a dual role in addressing both issues. These fruits not only support weight loss efforts but also have natural properties that can help alleviate bloating, providing a refreshing and nutritious approach to achieving a healthier, more comfortable lifestyle.
We spoke with Sheri Berger, RDN, CDCES, to learn about three seasonal fruits that can help with the issue of bloating and weight management. Berger shared that apples, pomegranates, and kiwis are the in-season fruits to opt for for a better tummy and healthier weight this fall.
Apples
Apples, a quintessential fall fruit, come into season during the autumn months. These crisp and juicy fruits are not only delicious but also offer a range of health benefits. Apples are packed with fiber, which aids digestion and helps reduce bloating by promoting regular bowel movements. Furthermore, their low calorie and high water content make them an excellent choice for those aiming to shed some pounds.
"Biting into a crisp apple is satisfying for the palate, digestive tract, and waistline. Apples are rich in the soluble fiber pectin which easily absorbs water and forms a thick gel to keep the digestive system running super smooth and the belly full," Berger shared.
Apples can keep you feeling full and satisfied, making them a valuable addition to any weight loss plan. As the leaves change color, incorporating seasonal apples into your diet can be a smart choice for debloating and supporting your weight loss goals."
Pomegranates
Pomegranates, with their jewel-like arils, are a delightful fall fruit that bursts with flavor and nutrition. This seasonal gem is at its prime during the autumn months. Pomegranates are rich in antioxidants, which can help reduce inflammation and water retention, contributing to a reduction in bloating. Additionally, these vibrant fruits are relatively low in calories.
"Research has shown that pomegranates can increase levels of good bacteria in the gut. One pomegranate provides about 11 grams of fiber which provides food (prebiotics) for healthy gut bacteria (probiotics) and promotes a smooth digestive tract and fullness to promote weight management," Berger notes.
Incorporating pomegranates into your fall diet not only adds a burst of flavor but also offers potential benefits for debloating and maintaining a healthy weight.
Kiwis
Kiwis, often considered a tropical delight, come into season during the fall, making them a delightful addition to your autumn diet. These small, fuzzy fruits are a powerhouse of nutrition. Kiwis are loaded with fiber, which can aid in digestion and alleviate bloating by promoting smooth, efficient digestion. They are also relatively low in calories and high in vitamins and minerals, making them a smart choice for those looking to manage their weight.
Berger states that "Studies have found the fiber in kiwis can absorb more water than some other types of fiber, promoting better stool consistency, regularity, and weight control."
The combination of fiber and nutrients in kiwis can help control appetite and support weight loss goals, making them a refreshing and healthful choice for the fall season."
