If your stomach has ever swollen to the point where you felt the urge to unbutton your pants, chances are bloating is to blame. The good thing is that bloating can usually be relieved with some simple dietary changes.

According to Kellyann Petrucci, a leading naturopathic physician, nutritionist, and renowned inflammation expert, the right foods can actually reduce your bloat, well before that feeling of “stuffed” heaviness starts to take over. By adding the right micronutrients to your diet, she explains, you can help your body engage its natural detoxification system more efficiently and thus minimize bloating.

There are a number of nourishing options you can choose from to source these micronutrients, but Petrucci narrows it down to four key players:

Avocado

In addition to their bloat-aiding abilities, avocados are a source of monosaturated fat, which supports heart health. On top of that, the green fruit contains more than 14 minerals, protein, soluble fiber, and vitamins B-complex, C, E, and K – all of which can help improve your cholesterol levels, as well as reduce feelings of hunger.

Salmon

Salmon contains omega-3s, which are correlated with a variety of benefits, including heart, and brain health. Additionally, a 3.5-ounce serving contains 18 to 26 grams of lean protein, which may contribute to a greater sense of satiety. This is important because many bloating issues stem from eating too much, too fast.

Berries

Not only do they contain the famed micronutrients, which are key for supporting your body’s detoxification process, but they can also help support physical vibrancy and manage sun damage.

Lemon

Petrucci’s final recommendation is adding more lemon water to your morning routine. Hydration can help beat the bloat and, more specifically, lemon water may promote smoother bowel movements, reduce constipation, and minimize water retention.

Additional sources: National Library of Medicine – Discovering the link between nutrition and skin aging